Simple, Natural Solutions Your body Has Always Known
- Dr. Susan Monias
- 6 days ago
- 5 min read
Welcome to SOLUTIONS, the conclusion to our Summer Series,
The Perfect Storm that Created Autoimmunity
If something is wrong in your body, the answer isn’t always another prescription. It’s removing the interference so your body can do what it was designed to do: Heal itself.
That’s the chiropractic philosophy I’ve built my whole practice on, and it’s the belief that carried me when I was diagnosed with Multiple Sclerosis (MS).
I didn’t reverse that diagnosis with anything fancy. I did it with simple solutions, the same things people did a hundred years ago, every single day, without even thinking about it.
They walked. They carried what they bought. They fasted between meals. They drank fresh water, breathed fresh air, and rested. We live in a very different, very toxic world now: internet, EMFs, glyphosate, a broken food supply, etc.
These purposeful activities of a century ago are your SOLUTIONS to undo the toxic effects of today’s world.
This issue is your roundup of those solutions. None of them is impressive on its own. But, applied consistently over time, they are exactly what changes your body.
Let’s go through them!
Start Here: Two Triangles and a Circle
Before we talk about SOLUTIONS that become individual habits,
I want you to see the map I use for everything that comes across my desk.
When something is off, I don’t guess. I look at these frameworks below and ask, 'Where is this coming from?'”
The Triangle of Health
This is the one in my book, BELIEVE, and it’s where I always begin. One side is Emotion/Stress. Another side is the Bio-Chemical side, everything happening inside your body. The base is Structure: chiropractic, massage, stretching, grounding, the physical foundation. When you feel off, ask which corner it’s living in: structural, emotional/stressful, or biochemical. Then fix it with natural solutions.
The Biochemical Triangle
This one isn’t in the book. It’s the deeper biochemical picture, and it’s the layer of blood work that helps me read.
From the top down: vitamin status, deficiency, methylation, minerals, and at the foundation, amino acids and fats. These are the raw materials your body runs on. When they’re off, everything downstream struggles.
The Circle of Prevention
This is the daily ring of simple habits — movement, fasting, fresh water, fresh air, relaxation, whole food, good thoughts. It’s what people used to do without thinking.
Whether you live in the city or out in the country, you have to expose yourself to these things on purpose now.
That’s prevention.
The SOLUTIONS—One by One
Intermittent Fasting
Fasting is already part of your life. You stop eating at night, sleep, and wake up to break that fast. Stop eating a little earlier and start a little later, 3–4 days a week, and your body gets a real chance to rest from digestion and clear out.
That flexibility stabilizes blood sugar, lifts brain fog, and makes you more fat-adapted, which means you’re burning fat for energy instead of sugar. Once 17–18 hours feels easy, the next step is a 24-hour water-only fast. You’re just flexing that fasting muscle.
Exercise & Movement
Movement is vital to your long-term health. It lifts brain fog, keeps your neurons firing, moves your lymph to carry the “garbage” out, and helps you sweat. Your skin is your biggest organ of elimination.
I sit a lot on Zoom calls, so every 50 minutes I take what I call a “zoom stroll”: down the back steps, around the property, a couple of squats, back to work. Find the right dose. Too much can set some people back.
Hydration
A hundred years ago, water was fresh; now it usually isn’t, so filter it. Then make it work for you: quality electrolytes matter.
A low-cost version is simply water with a pinch of pink salt and fresh citrus. Staying truly hydrated supports every system you’re trying to heal.
Sun Exposure
Get your sunlight, but be smart about the timing. Going outside before 11 am or after 4 pm is best.
That simple shift lets you soak up the benefits while reducing the harmful effects of midday sun.
Positive Mindset
Every day you get to choose: Positivity or negativity. One of the best ways to protect it is to turn off the news in the morning and stay off social media.
Most of what’s on there isn’t even true; people stage ten perfect minutes, and you never see the rest of their life. Guard your mind and set your day up to win.
Relaxation
You cannot always be stressed, always on call, always checking email. I tell my patients who are moms and CEOs the same thing: take five, ten or twenty minutes a day. Shut the door, turn off the phone, close your eyes.
I used to do it at 2 pm every day: lights off, alarm set in case I dozed. It works, but you have to actually do it.
Time Out for a Word on Autoimmune/MS
Multiple Sclerosis (MS) is an inflammatory disease, so the first thing I went after was autoimmune/MS. And the number one thing I reach for is grounding. I put my feet on a grounding mat while I work, and I sleep on grounding sheets, so anti-autoimmune/MS is happening around the clock.
Stay on watch for it.
Journaling
I’ve journaled every single morning for 15+ years. It’s what pulled me out of the “Why me?” mindset after my MS diagnosis. Get the repetitive, toxic thoughts out of your head and onto the page. When something is really stuck, write it all out, crumple the paper and take it outside to burn. Say goodbye to the problem and start fresh.
Sleep
Sleep is probably the most powerful recovery signal you have. Poor sleep drives autoimmune/MS, worsens blood sugar control, increases pain sensitivity, and weakens immune regulation. Sometimes improving sleep alone produces surprisingly large improvements; don’t underestimate it
Vagal Tone
Your nervous system needs tone, and simple practices build it: slow diaphragmatic breathing, meditation, yoga, prayer, singing, humming, real social connection, and moderate exercise.
Many studies show these improve HRV, a marker of how flexible and resilient your autonomic nervous system is.
Nutrition
Start with fresh, whole food, nothing packaged, processed, or made in a factory. Build your plate from vegetables, fruits, healthy fats, and quality protein to lower your inflammatory burden and support cellular repair.
Whether it must be organic is less clear scientifically, but reducing pesticides and ultra-processed foods helps many people.
It's the Consistency
Here’s the part people don’t believe: It’s not any single one of these solutions. It’s doing the simple ones consistently, with discipline, day after day and giving your body time.
"Sixteen years later, I still do these steps every single morning. I keep a habit tracker, and when I’m not checking the boxes, I ask myself why and do better."
Your body will heal itself when you remove the interference and stay consistent. I’m living proof. Take an honest assessment of how you feel now, apply these solutions, and reassess in 30 days. You’ll be surprised by what starts to un-layer.
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