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

Tuesday, July 24, 2012

Health, Well-Being and Enjoyment of Life

In these times of greater transition, many seek answers to life's deeper questions. Many are drawn to wondering, just what might be done about the issues that seem daunting. What might we do about: Climate Change, over-population, pollution and ongoing wars?
Conflict exists between nations, neighbors and family members, in large part due to the conflict within individuals themselves. And being so inter-connected, and sharing one planet; everything anyone does, affects all others to some degree. So my question becomes, what can I do, for my own well-being, that may also benefit the good-of-all?
In a world where not all have their daily needs met, what makes for health and well-being and enjoyment of life? In the physical realm there is what I eat, what activities I do, the lifestyle I choose, and the care I take. The emotional is healthy according to the company I keep, the thoughts I entertain, or the environments in which I reside. The mental and psychological require balance and this can be maintained through just taking time out to relax and be. Attitude is a key, as is being aware of just what thoughts I allow to occupy my mind. For those interested in wholeness, Spirit is also a part.
All of these areas go to support me in maintaining health, and giving support to the natural healing properties that the human body has inbuilt. One of the problems I see in the modern world is where people are so busy and occupied with matters outside of their own well-being, that they forget to relax and to allow this natural homeostasis. We forget just how important it is to well-being to just be.
There are many simple ways to assist one's health and enjoyment of life by just making time to relax. Relaxing is induced through choosing to smile, learning to accept life as it is, allowing change and embracing change, as well as remembering what we did as a child and to play. As children found a myriad of things to delight us, and usually through play. As adults we often get lost in the fears, worries and mind-stuff.
Surely, part of our wealth of inheritance is what we experience when we are healthy, rather than in straining to survive the world at all. We live in abundant as well as challenging times, and it is perhaps critical that we begin to focus on the gifts that we have, rather than on the never-ending stuff that distracts us from our enjoyment of what is. Perhaps this is a good time to identify what is really important in our life and to choose enjoyment rather than stress. To give more attention to - that which creates joy.

Thursday, July 19, 2012

Work on Your Mental Health As Well As Your Physical Health During Pregnancy

If you are preparing for pregnancy you should know that there are a lot of things you need to prepare for, not only physically, but also mentally and emotionally as well. This article will provide you with all the information that will make you healthier in terms of making a making and keeping a stable emotional mindset, when you think of conceiving the baby to the day of delivery. Getting pregnant requires massive planning from the parent's side and you should consider the following things when it comes to making a baby.
  • How and when will you conceive the baby?
  • How can your pregnancy go by in a smoother way?
  • How can you escape from the complications that can arise in pregnancy?
  • How can you make the birth process easier for you and the baby?
  • How will you cope up with the post-delivery situation?
  • And how to remain in the best emotional state throughout this entire period?
One thing that is most important when it comes to healthy pregnancy is the fact that the expectant mothers mental health before pregnancy is in the perfect shape. This means that the mother to be should be willing and prepared to go through the entire process of pregnancy. Psychologically speaking the rational emotive behavior therapy is perhaps a suitable way to explain why some women might feel mentally agitated and frustrated during and after pregnancy. this theory simply states that one doesn't feel upset due to the actual events that are taking place but due to how that person perceives those events; either in a positive or negative manner. Hence, in order to change how you feel all you need to do is change the way you perceive certain situations. Such therapy can prove to be effective for pregnant women since by changing their perceptions they can make themselves healthy and their baby healthier.
Emotions before pregnancy tend to be heightened, since neurotransmitters' levels vary in your body which leads to mood swings. This causes depression, anxiety and tension. What pregnant women should do to cope with this include:
  • Exercise, which can help you fight stress and achieve physical fitness.
  • Construct a body mass index in order to keep a check on your weight and make sure you are in the right weight range.
  • Schedule regular appointments with your doctor and discuss how you feel.
  • Lastly abstain from cigarettes, alcohol and any types of drugs.
Mental health is as important as the expectant mothers' physical health, so read this article to find out how you can work on keep the right state of mind during the stressful period of pregnancy

Wednesday, July 18, 2012

How Nutrition Affects Your Health and Well-Being!

In order to be able to achieve and maintain a healthy body weight, prevent and reduce the risk of diseases, and improve your overall health, it is important to become knowledgeable about WHAT nutrition is, WHY it is important and HOW it influences the foods we eat and the different ways those foods affect our bodies. A nutritious diet will help achieve the above. However, it is essential to be aware of what makes a diet nutritious in the first place.
Nutrition is the study of food. It attempts to explain how food nurtures our bodies and influences our health. It consists of consuming, digesting, metabolizing and storing nutrients, as well as the reasons behind how these nutrients shape our bodies. We are usually aware of the definition of nutrition, though that is never enough. What we are not aware of and what we do not seem to understand are the factors that allow us to achieve the desired health and body weight we want. For instance, the amount of each type of foods we should be eating and the factors that have an effect on our eating patterns.
A nutritious diet results in the maintenance of energy and vitality. What contributes to the overall health of an individual is the proper combination of nutrients and energy. The following are the four characteristics that will make a diet nutritious:
  1. Adequacy- Enough energy, nutrients and fiber that is needed to maintain the health
  2. Balance- The combination of foods that provide the proper balance of nutrients
  3. Moderateness- Eating the right amounts of food to maintain a healthy weight and optimize the metabolic process of body
  4. Variety- Eating many different foods each day
Nutrition is one of several factors contributing to health. It is very important to become familiar with other factors that seem less obvious, but actually make a big difference in making your overall health complete. The following are the different branches of health, all of which are essential in order to reach a state of complete physical well-being:
  • Occupational health: Includes work that is meaningful, and vacation
  • Social health: Includes community, social environment, and family
  • Emotional health: Includes positive and optimistic feelings about life and oneself
  • Spiritual health: Includes spiritual values and beliefs
  • Physical health: Includes physical activity and health
Furthermore, our nutrition is of importance and the first step in attaining results that influence our overall health in a positive way is to become aware of the disciplines behind food and nutrition in general. In addition, a nutritious diet will help you lose fat and the continuance of it will help you achieve and maintain a desirable weight.

Monday, July 9, 2012

Healthy Eating: An Essential Part of Well Woman Care

Well woman care is a burgeoning field, and one that emphasizes prevention over treatment. The philosophy is that it is easier to maintain your health than it is to repair it, and that early detection always improves your chances of a positive outcome.
The field of well woman care emphasizes regular checkups for women, and also healthy lifestyle choices that can help women live longer and feel good while doing so. You may think that the only well woman care issue you need to worry about is attending regular medical check-ups, but you can take control of certain aspects of your own health and ensure that those checkups go smoothly. Healthy eating is an essential component of this approach.
It's not about what's on the surface
In a society that can sometimes be obsessed with image, it's important to realize that healthy eating and dieting are two very different things. From a well woman care perspective, it's not about looking good in a bathing suit, but making sure the organs underneath that bathing suit are functioning at their peak ability.
Of course, excess weight can have its own drawbacks when it comes to strain on bones, muscles and organs, but weight itself is a secondary concern.
Your body is a machine, and machines need good fuel
Food is the fuel that keeps your body running, and just like with any machine, the cleaner the fuel, the less chance you have to clog up the works. That's why foods that are high in fat and cholesterol cause such problems. They gum up the inner workings of your human machine.
For proper well woman care, then, pay attention to the levels of these substances in your food. Splurging on a greasy fast food meal every once in a while won't do lasting harm, but the more often you indulge, the more risks you are taking.
It's all about the fiber and vegetables
To keep your eating focused on well woman care and your health rather than the superficial aspects, pay less attention to avoiding the bad and more attention to bringing in the good, and this means vegetables and fiber.
Multiple studies have shown that a high-fiber diet can help you maintain the health of every organ in your body, your heart and your digestive system specifically. Fiber helps you better digest and process the nutrients in your food, so that you are getting the full benefit of healthy eating choices.
Next you have to pay attention to what it is that the fiber is helping you process, and your choices in that area should offer as many nutrients as possible. That means lots and lots of green veggies.
Foods like spinach and broccoli are full of vitamins and nutrients that can keep your body functioning at peak efficiency. Nuts and seeds are great options, too, because they offer tons of protein, which can provide you with great amounts of energy.
Eat what you like, in healthy versions
Only have time for a sandwich at lunch? Make it with wheat bread and spinach leaves. Craving a big plate of spaghetti? Pasta comes in wheat versions, as well, and green bell peppers in your spaghetti sauce enhance both the flavor and the health benefits of your meal.

Want Energy, Great Health, Well-Being? Put Your Walking Shoes On!

Would you walk 20 minutes every other day in exchange for lifetime of energy, great health and feelings of wellbeing? Commit to six months and I'll show you the way. It's a perfect time to get started.
• Put your walking shoes on and get your first 20 minutes under your belt. A slow steady pace will be just fine for now. During your walk, think of the commitment you made and understand it will take a full six months to begin to reap the benefits. Make no mistake about it...benefits you will reap. Energy, feelings of peace, as well as a general sense of euphoria, will find their way into your life on a regular basis if you keep walking.
• 1st month: This is the only rule you can't deviate matter what. Commit to walking the same time of day, at least three days a week, with one day of rest in-between. I can't stress this point enough. This time slot you've created for yourself has to be adhered matter what. Draw this line in the sand and never cross it. This is your time. This is your commitment and there's nothing more important for that 20 minutes. Believe will be tested over and over again. Don't fail on this one.
2nd month: Begin to make it fun. Go to a place where you can walk with absolutely no distractions...maybe the neighborhood or the local park. Join a gym and walk on a treadmill if you have to. Just get away from everybody because this is about more than just exercise. This is your time for reflection and rejuvenation as well. Music can be a great motivational tool so bring your tunes. If music isn't your thing, try motivational tapes. Your library is full of them.
• 3rd month: When you get discouraged...walk anyway. When you're too tired to begin...walk anyway. When there's something better going on, and there's always something better going on...walk anyway. Tell friends what you're doing. Maybe you can recruit a walking buddy if you don't like walking alone. Just don't let them slow you down. It's only 20 minutes. You can get through it.
• 4th month: You may begin to lose your resolve and be tempted to quit...don't you dare. I told you at the beginning it would take you six months before you would feel the difference and guess what? The rules haven't changed but the incentive has. Please understand... when an abundance of energy starts coming your way, and it will, everything in your life will begin to fall into place. As you start feeling good, self-esteem increases, depression fades away, and unwanted pounds start shedding. Your total outlook on life begins to change for the better...and you'll keep getting as long as you keep giving. It's just that simple. Put your walking shoes back on.
• 5th month: Bring it up a notch. Turn that slow walk into a moderate walk. Turn that moderate walk into a jog. Although 20 minutes is enough, 30 would be even better. If you're tired of walking, try adding some strength training. Throw in some sit-ups or push-ups after your walk. Anything to keep it interesting will help with your commitment. Keep your eye on the prize, because it's coming.
• 6th month: Chances are you're starting to notice a feeling of well-being after your workout. As you begin to experience this wonderful feeling, you'll find it much easier to stay true to your commitment. At this point the process begins to self-perpetuate as you crave its dividends. If you like what you're feeling, you may want to consider extending your workout to 45 minutes. The point is the more you give to this thing, the more you are going to'll better understand this truth as time goes on.
You made it to the end of six months; you now have enough of a taste to begin to understand what endorphins feel like. Did I fail to mention endorphins? This is the fabulous natural byproduct your body manufactures during a good workout though it takes about six months of regular exercise to experience it. Endorphins give its recipient the same feeling of euphoria as the drug morphine...and it last for hours after each workout. When you reach this point, you won't stop. I've been addicted for over 25 years, and I'm never planning on coming down.
Whether it's walking, jogging, playing tennis, swimming, lifting weights or a mixture...make it a part of your life least three times a week. You will never regret it.