The Fullscript Integrative Medical Advisory team has developed or collected these protocols from practitioners and supplier partners to help health care practitioners make decisions when building treatment plans. By adding this protocol to your Fullscript template library, you understand and accept that the recommendations in the protocol are for initial guidance and may not be appropriate for every patient.
1. Optimize and prioritize your sleep
Establish a regular, relaxing bedtime routine and be consistent with your sleep and wake time. Make sure the room is cool, dark, and there are no electronics with lights visible. If possible, power down all devices 45 minutes prior to bedtime.
2. Start a gratitude practice
Studies support that taking time out of your day to acknowledge what you are grateful for, particularly at the beginning and ending of each day, enhances overall quality of life.
3. Focus on water
Increasing healthy hydration with pure, filtered water supports all aspects of our health, body, and mind!
4. Vary your exercise
They say “sitting is the new smoking.” Ask your doctor about an exercise regimen that is right for you and ideally contains aerobic as well as strength training components.
5. Carve out time to quiet your mind
Incorporate time specifically to disconnect from the busy world around you by taking a walk in nature, meditating, or practicing yoga.
6. Eat with family and friends
Research on the Mediterranean diet found that sharing a meal with others may improve overall health.
1. Include leafy greens with every meal
This supports feelings of fullness without extra calories, supports a healthy microbiome, and can improve digestion and elimination health.
2. Moderate your sugar
Avoid high-sugar foods and sugar-sweetened beverages. This one simple change can go a long way to enhancing energy and avoiding energy crashes throughout the day.
3. Focus on balancing omegas
Omega 6’s are an important fatty acid but can be more pro-inflammatory when in excess. Diets high in red meat tend to favor an omega-6 high ratio of fatty acids which may have deleterious effects. Diets rich in omega-3s (found in cold-water fish, nuts, and seeds) and omega-9s (found in olive oil), help balance inflammation modulation throughout the body.
4. Eat a rainbow
Vary your fruit and vegetable intake to include as much diversity as possible. This increases various fibers and prebiotics, provides nutritional antioxidants, vitamins, and trace minerals. Some examples of low-glycemic vegetables include kale, bok choy, spinach, purple cabbage, asparagus, peppers, cauliflower, Brussel sprouts, and chard.
5. Cook at home
It saves money, makes less waste, and tends to keep unnecessary food additives to a minimum.
Optimized Supplement Plan:
Probiotic + prebiotic combination
1 capsule daily or as directed by a healthcare professional
Vitamin D Plus K
Vitamin D, the sunshine vitamin
1 capsule per day with food
Triglyceride omega-3 fatty acid
1 softgel per day with food
Enhanced Support Options:
Active B Complex
Useful for individuals who feel they don’t have enough energy, or who are still working on changing their diet to include more vegetables and want to ensure optimal vitamin status.
1 capsule per day with food
Vital-Zymes Complete or Chewable
Useful for individuals who suffer from occasional gas and bloating or digestive discomfort from meals.
2 capsules or 2 tablets at the beginning of a meal or as directed by a healthcare professional
Magnesium Chelate Complex
Contains Albion amino acid chelate, delivering one of the most bioavailable and easily absorbed forms of magnesium to promote healthy muscles and relaxation.
1 capsule, 1 to 2 times daily with food or as directed by a healthcare professional