Wellness, vitality, and longevity truly begin at birth, but it is never too late to begin taking the steps to improve your health. The internet and social media can inundate you with information about your health that may or may not be true. And really, no two people are alike and no two people need the same thing. Here, I have outlined the most basic essentials that are true for everyone. In later posts, I will be going into more detail regarding each wellness item.
1. Diet & hydration
Your body needs nutrition as fuel. You would not put poor quality gas into your car and expect it to run efficiently, if at all. Too many of us just eat whatever we can grab without thinking about how it will fuel our bodies.
Eat foods that nature provides, such as fresh organic fruits and vegetables, grass fed meat and pasture raised chickens and eggs, wild caught fish, whole fat dairy, organic and raw nuts and seeds, and organic whole grains and beans. Reduce or eliminate sugar, high fructose corn syrup and refined grains. Drink clean water with minerals, such as well water (you may want to have your water tested), spring fed water, and mineral waters. Crazy Water from Minerals Wells, Texas is a trusted brand that contains many natural trace minerals.
2. Sleep
Good quality sleep is essential for healing, rejuvenation, and brain health. Did you know that only 5 hours of sleep per night can increase dementia risk by 30% for adults over 50? Aim for 7-8 hours of sleep per night. Sleeping more than 9-10 hours per night also can cause cognitive decline.
If you are not sleeping well and getting enough deep sleep, there are many things you can try. Some supplements taken in the evening or bedtime can help, such as Ashwagandha, Kava, melatonin, Cataplex B2, Organically Bound Minerals, and Min-Tran or Min-Chex. Turn off your electronic devices, including the TV, at least 2 hours before bedtime and read a real book instead. And most importantly, do NOT have a TV, computer, or cell phone in your bedroom.
3. Exercise
Exercise has numerous health benefits from helping with depression, increasing strength and circulation, and cultivating a sense of well-being. Exercise should be fun, so choose one or two activities that you enjoy doing. The goal of your exercise program should be to gain and maintain strength, stamina, flexibility and balance. I like yoga and walking, but some people prefer swimming, weight lifting, biking, Tai Chi, and others.
Aim for a minimum of 30 minutes of exercise 3 times per week. Better yet, try not to go more than two days in a row without exercising. It’s that important
4. Detoxification & Elimination
We are all exposed to numerous toxins from many sources throughout our day from pesticides to air pollution and mold exposure to name a few. A three day fast is not a true detoxification as it does not get to the toxins at a cellular level. Standard Process has a 21 Day Purification Program that I recommend be done at least twice a year. This program consists of eating clean, wholesome foods, supplements that support the detox pathways in the liver, and protein shakes to feed the healing.
Regular, daily bowel movements and other forms of elimination are necessary to clear the toxins. We also have elimination pathways through the lungs, skin, lymphatic system, and urinary system. Sweating, breath work, lymph movement with massage, vibration plates, or rebounding, and bowel regularity are essential for true detoxification.
5. Stress reduction & Purposeful Living
How do you relieve stress? Do you drink alcohol, eat cookies, or just sit and watch TV? Healthy stress reduction activities are important for true happiness, physical and mental health.
Hobbies, long walks, social interaction, massage, exercise, cooking wholesome foods, or doing anything you love are great ways to relieve stress. Having a purpose in life, being creative and helping others is also paramount to achieving a well-rounded, balanced psyche.
6. Relationship with your Higher Power
Maintaining a relationship and partnership with a higher power (whoever or whatever that may be for you) is found to improve quality of life, health and happiness. Worry is an emotion that is based on fear and can bring disharmony to your life. When you trust in your higher power and the Divine Plan, there is no need to worry. Also, remember that what you give your attention to will manifest in your life, because the Universe will think you are asking for that thing to happen or appear. Focus on the positive, and focus on what you want to create in your life, for this will come to be. And so it is!