Wednesday, October 3, 2012

How to Maintain Physical Health, Well-Being and Live a Long Life

God's plan of salvation for our lives include complete physical well-being,a long life and renewed physical strength even into old age. To achieve this, God leads us to live by the physical and natural laws which he has built into creation. In Romans 12:1 it sates, "I beseech you therefore, brethren, by the mercies of God, that you present your bodies a living sacrifice, holy, acceptable to God, which is your reasonable service."
You see in the old Testament, sacrifices were mostly slaughtered and offered as burnt offering to God. But this can not happen in our time, God commands us to offer our bodies as a living sacrifice, keeping it alive,fit and healthy so we can serve Him to the maximum capability. This includes living a balanced life which enables us to serve God longer and more efficiently. How does that sound to you today?
This means we should live a healthy lifestyle which comprises of:
~Proper balance of work,recreation and sleep
~Sufficient water intake
~Physical exercise
~A healthy environment
~Healthy nutrition
~Healthy choices in personal care and hygiene
When it comes to healthy nutrition, people have forgotten the basics or what is meant by balanced diet. A balanced diet consists of: Proteins, Carbohydrates, Fibre, Vitamins, Fats, Mineral and essential elements, amino acids and Fatty acids.
Today we see people eating more of fatty diets especially trans fats (partially hydrogenated oils) which is used by many restaurants and fast food-outlets to deep-fry foods because it can be used many times in deep fryers without losing the desirable taste and texture. So people who eat more of muffins, croutons, crackers, crisps, chips, consume a lot of trans fats. People around the world, especially western societies eat fatty diets, including New Zealand where I live. We have too much trans fat, too much fatty meats, too much fried and deep-fried foods, too much pastries and pies. People have no time to prepare their own meals... I interviewed a few ladies why they liked dinning out or take-away foods. Most of them said they did not know how to cook, just imagine!
God does not encourage eating fatty diets. It is recorded in LEVITICUS 7:23... The Lord said.." Give the following instruction to the people... You must never eat fat, whether from cattle, sheep, or goats." Why did He do this? He wanted people to remain healthy. Around the world today, people are more likely going to die from heart disease than any other medical condition. The common one is "heart attack" a silent killer which comes unnoticed and starts developing in young people as early as 20 years of age.
To remain healthy, people should consume a wide variety of healthy foods in their diets to provide enough intake of vitamins, minerals, proteins, carbohydrates and fibres which are essential for good healthy. I hope you have liked reading this article as much as I did!

Top 10 Tips for Health & Well-Being

Tip 1: Drink 2 Litres of Water per day
  • The cells in your body are made predominantly of water and they need to stay hydrated in order to function well.
  • 2 Litres = approx 8 glasses
  • If this is a lot more than you currently drink increase your intake by an extra glass every 2 days until you reach 8 glasses.
  • Place a 1 litre bottle or jug on your desk to help you monitor intake. Sip slowly all day rather than gulp several glasses at a time.
  • Drink before you feel thirsty. When your body feels thirsty it is already dehydrated.
  • Tea, Coffee and Softdrink (Soda) do not count towards your 8 glasses. Minimise your intake.
  • If you are exercising you need to drink extra water before, during and after your workout.

Tip 2: Exercise 3 times a week
  • 30 minutes of exercise that gets your heart and lungs working is the minimum.
  • Choose an activity that you enjoy - walking, dance class, tennis, gym, swimming etc
  • 3 x 30 minutes is better for you than 1 x 90min
  • Join a club, social group or find a buddy to help you stick to your plan.

Tip 3: Eat Breakfast
  • Breakfast is the most important meal of the day.
  • Your metabolism slows down while you sleep and does not increase until you eat something. Breakfast kick starts your metabolism for the day.
  • If you are not a big breakfast eater start with something light such as fruit salad and yoghurt.
  • Choose cereals that are low in sugars and high in grains.
  • Choose Wholemeal or Multigrain bread rather than White bread. It will keep you full for longer and has more nutrients.

Tip 4: Eat more Greens
  • Increase the amount of green vegetables on your dinner plate each night.
  • Green Vegetables have lots of antioxidants and can decrease your chances of diseases such as cancer.
  • There are so many green vegetable to choose from - you don't have to eat the ones you don't like.

Tip 5: All things in moderation
  • Having a balanced diet does not mean you can never eat chocolate, a hamburger or a glass of wine. It means eat in moderation.
  • Most of your diet should consist or fruit & vegetable, wholegrains/cereals, dairy, lean meat or protein and water.
  • Minimise use of salt, saturated fats and sugars.
  • Take responsibility for your eating choices. Nobody is force feeding you so choose wisely.

Tip 6: Have regular checkups
  • Are you up to date with your health checkups? Dental, Eyes, Ears, Cholesterol etc
  • Mark the due date in your diary or Outlook calendar so you don't forget - time flies!
  • Make it a priority - health problems caught early can be dealt with.

Tip 7: Sleep & Relaxation
  • Sleep and relaxation are essential for your body's rejuvenation and immune system.
  • Most people need 7-9 hours of sleep per night.
  • Create a habit of going to bed at the same time most nights and getting up at the same time each morning. Routine make sleeping easier.
  • Relaxation during the day will help manage stress levels in your body.
  • Yoga, mediation, reading, listening to music are all easy ways to relax.
  • Put a journal by the bed. Write anything you are worried about or wanting to remember in the journal 30 minutes before bedtime. That way you can sleep knowing the thoughts will still be there for you in the morning.

Tip 8: Laugh Daily
  • Have one really good belly laugh every day.
  • Laughter assists the immune system
  • Laughter is generates endorphins. Endorphins are nature's anti depressant.
  • Children laugh 400 times a day; adults laugh about 15 times. Drs.Gael and Patrick Flangan. California Loma Linda University

Tip 9: Fresh Air
  • Feeling sluggish late in the afternoon? Instead of making another cup of coffee take yourself outside for 10 minutes if fresh air.
  • Go for a walk around the block or sit quietly under a tree and breathe deeply.
  • Fresh air will help you feel more alert
  • Fresh air will give more oxygen to your body helping it work better.

Tip 10: Listen to your Body
  • LISTEN to your body .. it knows what you need. RESPECT your body ... it is the only one you've got!
  • Your body will keep talking to you until you listen. If you don't hear the gentle message your body is forced to get nasty with you!
  • Your body gives you messages about things like stress, fitness, what you are eating, and emotional health.
  • If you need a day off work - take it. If you need to cancel a social engagement - cancel it. If you need to say "no" to a request - say it.
  • "If anything is sacred the human body is sacred." Walt Whitman, Leaves of Grass