When will it finally work? 7 natural tips that work really fast

We humans are impatient creatures. We prefer simple solutions that don’t take too much “effort” and that bring improvement almost immediately. Unfortunately, this usually does not work completely, yet there are steps in natural healing and lifestyle changes that work very quickly.

In the field of natural medicine and lifestyle changes, it is usually the case that when someone promises us “miracles on the spot” it is appropriate to be wary and doubtful. There is, of course, a logic to this: for example, if we have been “growing” atherosclerosis for many years with a poor diet and lack of exercise, we cannot expect our blood vessels to clear up in a few days. Similarly, it is a mistake to want to lose the twenty kilos we have gradually gained over the last few years in two months – sure, it can be done, but it will be neither permanent nor healthy.

On the other hand, it may not be a mistake if we want to feel the positive effect of a lifestyle change quickly. In fact, it can be an important signal that we are on the right track, which will give us the motivation to keep trying.

How quickly can genes be turned off and on?

For example, if we want to improve our health, physical and mental performance using natural methods, we need to focus on the so-called epigenetic changes in our body – i.e. biochemical reactions that affect the activity of our genes (i.e. they can turn them off or on). And here a lot depends on which epigenetic reaction we want to influence.

The biggest “holder” is the so-called methylation of genes. These are changes in our DNA that occur during intrauterine development or early childhood, or negative changes that we make for a long time – for example, by eating too much, not moving, smoking, etc.

Some of the changes in gene methylation cannot be eliminated at all, and for many of them it does not make sense to try to do so – for example, gene methylation is the cause of the fact that the original germ cells, which all have the same DNA, develop into completely different cells of individual tissues and organs. Some methylation changes, such as those associated with the development of diseases of civilisation, can be reversed, but it takes a long time: the most significant positive changes usually take two to three months, but we often have to wait even longer.

But then there are epigenetic reactions that allow very rapid switching of genes off and on, sometimes almost instantaneously – for example, the so-called histone modifications. That’s why even natural substances that target histone modification work relatively quickly, perhaps weeks or even days. After all, most herbs of traditional phytotherapy usually work within weeks.

In addition, there are natural treatments that work through other means than epigenetics, and these can work even faster. In principle, however, the positive changes achieved quickly are not very permanent, and if we do not continue to take care of our health and fitness, they usually pass quickly.

So when will it work?

Whether we decide to change our lifestyle or take supplements, some changes can be felt very quickly, while others have to wait for weeks or months. But it’s not just that some practices or dietary supplements work quickly, while others only work slowly and over the long term. In fact, many of them affect multiple mechanisms in the body at the same time, and therefore their different effects come on at different speeds. Here are some examples:

Effects of lifestyle changes

Movement: if we decide to incorporate more movement into our routine, it can soon have an impact on our mental performance. Especially aerobic physical activity will almost immediately cause an increase in a substance called BDNF, which is very important for the brain. Thus, just one physical activity can improve our memory or our ability to concentrate. However, if we have problems with forgetting, it is definitely not enough to exercise once to solve our forgetting problems; instead, we need to exercise regularly over a long period of time.

Nutrition: Similarly, some of the effects of switching to a healthier diet can be felt very quickly, especially through changes in the gut microbiome. The first reactions of gut bacteria to a change in diet, for example in the amount of short-chain fatty acids (e.g. butyrate) produced, can be observed in just one day! And since butyrate is essential for many processes in the body , see more here “, the first effects of a healthier diet can be felt after just a few days – perhaps in the form of reduced fatigue or improved mental performance. But if we want to reduce the negative changes in gene methylation caused by poor diet, and thus improve vascular health or diabetes, we need to start eating healthier for the long term – preferably for good.

Sleep: Even a single sleep deprived night can cause some negative epigenetic changes (especially in histone acetylation) and thus, for example, impair mental performance, but these problems usually disappear when sleep deprivation is corrected. However, if sleep is neglected over a long period of time, more significant epigenetic changes occur with a number of negative consequences for the whole body. And, of course, the reverse is true: one good night’s sleep will ensure that we immediately feel better in many ways, but to achieve a more significant positive impact on physical and mental health, we need to make adequate sleep a priority.

Herbs and dietary supplements

For example, pomegranate is a great way to promote blood circulation and cardiovascular health, and some of these effects can be seen after just one consumption. For example, when an athlete is preparing for a race and takes pomegranate juice or extract half an hour before the start, his body’s production of nitric oxide will increase, which will improve blood flow to the working muscles, leading to improved performance. The boost in blood flow can also lead to a drop in blood pressure, but here the effect is not immediate – in research, subjects experienced a more significant drop in blood pressure after four weeks of daily consumption. Pomegranate can also significantly improve the condition of blood vessels affected by atherosclerosis, but in this case a more complex epigenetic action is required, which takes considerably longer – inone study, for example, volunteers experienced an average 30% reduction in atherosclerotic plaques, but this required drinking pomegranate juice daily for three years.

Boswellia resin is a great remedy for joint health, and it can work very quickly. In one study, for example, volunteers experienced a reduction in joint pain and swelling, as well as improved joint mobility, after just seven days of taking boswellia extract, which was mainly due to a reduction in inflammatory processes in the joints. A more pronounced effect in this respect occurred after eight weeks of use – after this time, even the effect of boswellia on epigenetic reactions involved in cartilage loss may become apparent.

Essential nutrients: a very rapid onset of effects can be seen when taking substances that are essential for the functioning of the body, whether it is vitamins and minerals, the aforementioned butyrate or coenzyme Q10. However, a significant effect will only occur here if the person suffers from a deficiency of the substance in question.

7 steps that work really fast

In the introduction, however, I promised specific tips on dietary supplements and lifestyle changes that work really fast, so here they are.

1. Start with hardening

If you want to make one single change in your lifestyle that will cost you the minimum amount of time and effort, but will have a great positive effect, you should definitely bet on hardening. You don’t have to dive into an icy river, a cold shower or even just a facial immersion is all you need.

The cold water activates the vagus nerve, leading to a calming of the mind and heart rate and an immediate improvement in mood. Regular cooling then leads to, for example, lower blood pressure, alleviation of depression or increased insulin sensitivity.

Cooling your face is even a great way to relieve anxiety, and even panic attacks. Acute stress is associated with an increase in body temperature, while coldness activates the parasympathetic branch of the nervous system. The face contains a lot of nerve endings, and unlike the rest of the body, we keep it uncovered, so we can cool it down quickly in case of acute anxiety.

2. Take a warm bath

However, a bath in warm water also has immediate positive effects. It significantly promotes calming and relaxation, improves falling asleep, blood circulation to the skin and limbs, suppresses the production of stress hormones, and even has a strengthening effect on the heart and blood vessels. While a cold bath is more suitable for its invigorating effect in the morning, you will benefit most from a warm bath in the evening.

And as with the cold water, you don’t have to climb into the warm water all the way. For example, bathing your feet in warm water can promote sleep quality and relieve pain. Studies have confirmed its effectiveness for back pain or menstrual pain, for example.

3. Go for a walk

Regular exercise improves cognitive performance and mental health and is essential for mental freshness in older age. Ideally, we should do sport regularly, but any single physical activity has an immediate positive effect on mental performance and memory, and it doesn’t have to be long – 15 minutes is enough, but physical activity over 20 minutes is even better. Meanwhile, some research suggests that outdoor physical activity is more effective in this regard – it improves memory, concentration, problem-solving ability or reaction time, and even leads to a greater increase in blood flow to important areas of the cerebral cortex.

A shorter walk (or even a run in the case of people in good shape) can be a great start in the morning if we have an exam or a busy day at work, while afternoon physical activity can help when our concentration starts to slip and sleepiness sets in.

4. Promote blood circulation

All tissues and cells of the body need sufficient oxygen and nutrients for optimal functioning. Therefore, if the blood supply is restricted, the tissues suffer from a lack of nutrition and, in addition, the intensity of inflammatory processes increases, which also has a negative effect on their functioning.

Tissues and organs that consume a lot of energy or are interwoven with a dense network of hair cells – for example, the brain, eyes, lungs, but also the heart tissue itself – suffer the most from insufficient blood supply. However, athletic performance or the ability to have an erection also depends on a sufficient blood supply.

As we’ve already mentioned, movement is a great way to promote blood flow – for example, blood flow to the brain, eyes and ears improves significantly after 12 weeks of regular aerobic exercise, but every single physical activity has an immediate (but limited) effect. Brain blood flow, on the other hand, deteriorates if we suffer from sleep deprivation.

A number of herbs and nutrients also have an immediate effect on blood flow, especially those that promote nitric oxide production in the body. For example, ginkgo biloba, resveratrol, rosemary and omega-3 have a positive effect on blood flow to the brain. For example, pomegranate, quercetin, coleus forskohlii or curcumin will improve blood flow to the muscles, genitals and other body tissues.

5. Focus on the intestines

As I mentioned in the introduction, the gut microbiome can react very quickly to changes in dietary habits – some changes can even take as little as 24 hours. On the one hand, this unfortunately means that even a short “sin” of a few days (typically at Christmas) can worsen the balance of the gut microbiome, and thus our overall health, but on the other hand, just a few days of efforts to improve the diet can significantly boost the functioning of the body. This will have a big impact on mental performance, for example.

In particular, the inclusion of probiotic foods (fermented dairy products and vegetables, kombucha drinks, etc.) or probiotics works effectively here, along with an increase in fibre consumption and a reduction in high glycaemic index carbohydrates, saturated fats and food additives. Intermittent fasting is also beneficial.

6. Bet on adaptogens

Herbs or medicinal mushrooms belonging to adaptogens can not only reduce the negative effects of stress on the body, but also have a significant vitalizing and energizing effect on the body and improve physical and mental performance. Many of these effects occur very quickly, usually within two weeks, in some cases even within a few days.

That’s why adaptogens are a great help when we are about to change our lifestyle and we are looking for dietary supplements that will make us feel better in a short time to feel motivated. The leader in this regard is especially rhodiola, which even after a single use will improve the feeling of energy and mental performance. Moreover, in a study of people who completed a training programme lasting just seven days, it helped improve fitness significantly more than the control group in such a short time. Ashwagandha or valerian also works relatively quickly.

7. relieve pain

Unfortunately, in the case of pain, natural remedies are never as effective (especially fast) as synthetic drugs, but they can still bring relief. For back pain and some types of headaches, highly absorbable magnesium can bring very quick relief. For pain associated with inflammation (which is most types), a larger dose of some anti-inflammatory dietary supplements or a combination of these can be taken once, and only when this does not help can medication be resorted to. For example, combinations such as curcumin + quercetin, rosemary + omega-3, resveratrol + coneflower, curcumin + ginger and others are suitable. The systematic reduction of inflammatory reactions in the body is then the basis for the long-term fight against a large part of chronic pain.