Eat Healthy ~ Move Your Body ~ Reduce Inflammation ~ Stay Active Mentally ~ Get Adequate Sleep ~ Manage Stress ~ Cultivate Positive Emotions
Stay Connected ~ Engage in Meaningful Activities ~ Connect with Something Beyond You
Health and Happiness require daily practice.
Alive Food Source- Raw- Fresh ~ Alkalizing Diet ~ Eat foods that are Naturally Sweet ~ Avoid Refined Sugars ~ Stimulate Earth Energetics (Calm & Clear Thought Process) ~ Meal prepared using Safe Cookware, such as Cast Iron, Stainless Steel, Glass ~ Eat Nutrient Dense foods ~ Green Foods For Healthy Blood & Detoxification ~ Intake Calorie Total can be ‘Burned Off’ within the same day ~ Prepared using Healthy Preparation Methods ~ Quick Steaming, Correct Temperature Oils, etc. ~ Refer to World’s Healthiest Foods -http://whfoods.org/ ~ Entire Family Participates in Meal Preparation ~ With meal consume 6 to 8 ounces to preserves Stomach Hydrochloric Acid ~ Use Food Combining Principles to Optimize Digestion ~ Avoiding known Delayed IgG Food Allergies to maximize health of Immune System.
Do whatever you can to make exercise/movement a Fun part of your Daily life. Recommended 30 min daily, “Staying alive” BG’s pace of walking/movement.
Active individuals do great as they age.
Get a pedometer
Recommendation 10,000 steps per day
The data state that aging people continue making neurons.
Pick a new hobby, learn to play an instrument, learn a new language, play video games.
Anything that keeps you mentally active.
Older people keeping mentally active get better memory, and process things better.
Inflammation plays an important role in protecting us from infection and injury, but it also has a dark side. Inflammation plays a significant role in many chronic diseases such as Heart Disease, Alzheimer's, Diabetes, etc.
How to Reduce Inflammation?
Michael Pollen’s (In Defense of Food) Recommendations
-Eat real food
-Not too much
Eat real foods, are the foods your grandmother would recognize, it does not come in a package, it does not have 5 ingredients you can’t pronounce, are NOT sold in the middle aisles of your grocery store.
Eat food that is not processed.
What is an Anti-inflammatory diet ?
High in nutrient-dense, plant-based, “whole foods”
Low in simple carbohydrates (sugar, flour), saturated fats, trans fats, additives
High in healthy fats
Low in processed foods
How much sleep do you need?
Adequate amount of sleep allows you to:
Feel consistently alert during the day
Avoid falling asleep when inactive and relaxed
Average of 8-8.5 hours of sleep is important for good health.
What happens when we don’t get adequate sleep?
Reduced productivity at school and work
Decreased cognitive performance, don’t do well in memory tests
Increased incidences of physical pain
Increased aggressive behavior
Subject who are sleep deprived
Have increased appetites
Consume more calories (especially fat and sugar)
Develop Insulin resistance in as little as 3 days
5 Strategies for a restful sleep
1.Maintain body’s natural rhythm with a regular sleep/wake cycle
2. Avoid eating 3 hours of bedtime
3. Create a sleep sanctuary. Keep your room cool, dark and quiet
4. Avoid TV, emails, cellphones etc. in bed
5. Surrender to sleep as you engage in relaxation through belly breathing
You can eliminate stress in your life, by how you choose to respond to it.
Stress is how you define it. One Person’s stress = Another’s hobby!
1. Focused concentration
2. Quiet environment
3. Receptive attitude (not goal orientated)
Paths to Relaxation
Progressive muscle relaxation
Yoga, Tai Chi, Qi gong
Managing Stress is Easily Taught, Inexpensive, Safe, Effective, and Empowering.
Fear, for example, is linked with the urge to escape, anger with the urge to attack, disgust the urge to expel, and so on.
Joy creates the urge to play and be playful in the broadest sense of the word, encompassing not only physical and social play, but also intellectual and artistic play. Play, especially imaginative play, is to a large degree unscripted. It involves exploration, invention and just plain fooling around. Pointing to no single set of actions, play takes many forms.
Lonely medical students taking exam had lower cell activity.
Loneliness is tied to hardening of the arteries (which leads to high blood pressure), inflammation in the body, and even problems with learning and memory.
Like many other animals, humans have an inborn need for community that is crucial to not only our survival but also to our mental health and happiness.
It may not take Much…
Going bowling once a month as part of a league
Belonging to a book club
Going to a weekly aerobics class
Even being recognized by name by the person at Starbuck’s
He who has a why to live, can bear with almost “anyhow”.
Ref: “Man’s Search for Meaning” Victor Franki 1955
The people that give away are happier.
* Volunteering extends the life of elderly veterans.
It can be Nature, a Cause, a God.
Does Spirituality/Religion Affect Healthy?
>Studies show health and life benefits of regular religious attendance.
Those who hold strong spiritual beliefs
Improve physical functioning sooner
Have Higher levels of self-esteem
Less anxiety and fewer health worries
Welcome to your Health & Happiness