Health is the consequence of healthy habits practiced daily. It is also the accumulation of all the thoughts, actions, words, intentions and feelings that you have now, or that you have ever had in your past or that you will ever experience in your future. As renowned neuroscientist Candace Pert stated, "Every thought, every feeling, every emotion we experience impacts us and is recorded in cellular memory."Health is a choice. It is a decision you make every day. Nutrients create physical health and nurturing creates emotional and spiritual wellness. Make the healthy choice today by practicing the 10 Essentials for Health and Wellness. The 10 Essentials can make all the difference in the world when it comes to your everyday health.
1. Breathe Deeply – Air is the cornerstone of life. Every moment of every day your body exchanges carbon dioxide for oxygen to keep each cell in your body alive and functioning.
Take several deep breaths throughout the day. Inhale through your nose and exhale through your mouth, making sure that your abdomen is rising and falling with each breath.
2. Drink Pure Water – Water is essential for everything your body does. In fact, your body is made up of approximately 70% water! Nutrient absorption, blood flow, respiration, elimination and your ability to see and hear require adequate consumption of pure, clean water.
Calculate your daily water needs by dividing your weight by 2. This is the number of ounces you should try to drink every day. Remember to drink extra water when you're exercising and if you're outdoors during warmer months.
3. Sleep Peacefully – Sleep is the only time your body has to repair and rejuvenate its organs and systems. Sleep deprivation causes cellular damage and limits the production of enzymes and hormones your body needs to keep your cells healthy and prevent premature aging. Sleep also has a strong effect on your emotional health.
Try to get eight hours of sleep every night. Keep your bedroom cool and dark – even the light from your alarm clock can disrupt your sleep.
4. Eat Nutritiously – Food has a powerful impact on your body. A diet rich in whole foods – combined with quality nutritional supplements created to meet your specific needs – will give you the energy you need today, and the disease-fighting strength you need to build a healthy future.
Eat a variety of fruits and vegetables; 5 servings per day for children, 7 servings for women, and 9 for men. For a balanced meal, divide your plate in half; fill one half with fruits and vegetables, and divide the other half evenly between a lean protein and a high-fiber carbohydrate.
5. Enjoy Activity – Your body was created to move – and move often. Activity increases your circulation, speeding oxygen, nutrients and water to your cells. Your lymphatic system requires activity to purge your body of deadly toxins. Activity lifts your spirit and bolsters your immune system.
Try to get 30 minutes of exercise per day. If you have difficulty finding time, split your exercise into three 10-minute sessions. This can be just as effective. Find creative ways to incorporate activity into your day; taking the dog for a walk, working in the garden and even housework count!
6. Give and Receive Love – Like the ground we walk on, love supports us in all we do. Researcher Kenneth Pelletier conducted a five-year investigat
ion of the benefits of altruism that offered evidence that the caring and loving influences of family and friends may be equally – if not more – important than our traditional risk factors for disease (poor nutrition, lack of exercise, etc.).Call a friend or family member today just to tell them you love them. You'll be amazed at how good it will make you (and them!) feel.
7. Be Forgiving – It may surprise you, but research on forgiveness shows that those who hold a grudge have far more heart problems than those who forgive. Also, there are more symptoms of a poor immune system, depression, anxiety and physical pain among people who don't practice forgiveness.
Before you go to bed, make it a point to forgive anyone who has offended you. If you find forgiveness itself difficult, a great first step is just acknowledging that you're holding a grudge.
8. Practice Gratitude – Research studies indicate that self-centered people who do not express an attitude of gratitude are more likely to develop heart disease. Selfish, self-centered people are often lonely, and lonely people tend to have a short life expectancy.
Start a "Gratitude from A to Z" list; write down something that you're thankful for starting with "A" (apples, air, Aunt Ruthy, etc.), and add an item every day until you get to "Z." Then start over!
9. Develop Acceptance – All of us will face loss. The most stressful event that we will ever experience is the loss of a loved one. The intense and prolonged stress involved in bereavement has long been associated with illness. The landmark work by stress researchers Holmes and Rahe demonstrated that we carry stress from 2 to 10 years. Develop acceptance and release those stresses.
Identify the things you cannot change in life – but focus on those things you can change. Recognizing the difference is the first step toward developing acceptance.
10. Develop a Relationship with God – According to Mind/Body Health: The Effects of Attitudes, Emotions and Relationships, people who regularly attend religious services have a much lower rate of illness than those who do not attend regularly, or do not attend at all. Formal worshippers have lower rates of heart disease, lung disease, liver disease and some types of cancer. Men who attend church frequently have fewer heart attacks and less heart disease. Those who do not worship regularly (or at all) have twice the risk of death from heart disease and four times the risk of death from liver disease.
Spend a few minutes every day in prayer and meditation. Dedicate a specific time of day to it; make it a priority!
By practicing the 10 Essentials for Health and Wellness every day, you can move toward wellness, regardless of your current state of health.
TriVita’s Weekly Wellness Report [weeklywellnessreport@trivita.com]
