Do you have the desire to feel energetic and alive every single day?
Healthy living is within your reach and all you need is to make a personal choice to take charge of your health. A healthy lifestyle is a long-term commitment.
It is never too late!
There are steps you can take today that will pave way for healthy living tomorrow.
Here are eight simple practical healthy living steps that you need to adopt.
Step 1: Nutrition
The body is made up of cells which have specific duties that enable the body as a whole to function properly. The cells require oxygen, water, nutrients and elimination of waste to maintain life.
Nutrition is the supply of materials – food required by organisms and cells in the body to stay alive. Food provides the energy and nutrients you need to be healthy. Nutrients include proteins, carbohydrates, fats, vitamins and minerals.
To guarantee good nutrition, the following stages must take place:
This consists of eating healthy food.
- Eat a variety of foods, including vegetables, fruits, and whole-grain products
- Eat lean meats, poultry, fish, beans, and low-fat dairy products
- Drink lots of water
- Limit salt, sugar, alcohol, saturated fat, and trans fat in your diet.
The mechanical and chemical breaking down of foods is identified as digestion. This means chewing, swallowing and stomach churning of food. Digestion starts in the mouth with the chewing of food to breakdown the food into smaller components which mixes with saliva. Further digestion takes place in the stomach and the intestines.
The passage of nutrients from the large intestines to blood stream is known as absorption.
This is the distribution of nutrients absorbed by the blood to the cells in all the organs of the body.
This involves the incorporation of the nutrients into the cells.
Elimination is the removal of waste materials from the cells.
- Eat slowly and chew the food well in a cheerful environment allowing the saliva to completely mix with the food.
- Do not drink water with meals as it interferes with the flow of saliva which hinders proper digestion.
- Do not eat and go to sleep immediately. Take a minimum of at least 2 hours to go to bed after taking a meal to allow proper digestion to take place.
- Do not eat in between meals. This interferes with the digestion process of the previous food and depending on which food was taken may putrefy leading to formation of toxic substances that may inflame the stomach lining. This may lead to ulcers, pimples or boils if toxic substances is absorbed in the blood stream.
Step 2: Exercise
Exercise is body activity that enhances or maintains physical fitness and overall health and wellness of the body. Exercise has many benefits which includes weight loss or maintenance, strengthening muscles and the cardiovascular system and increasing growth and development in the body.
Undertaking exercise in the sunshine and open air is highly recommended as an ingredient for the body to maintain health as well as return to optimum health.
Exercise in the form of a little or brisk walking for 30 minutes daily can provide years of rejuvenation.
This type of exercise aims to increase cardiovascular endurance. Aerobics includes running, cycling, swimming and skipping rope.
Anaerobic aims to strengthen and tone muscles as well as to improve bone strength. This includes weight training, push-ups, pull-ups and bicep curls.
Step 3: Water
About 70% of the non-fat mass of the human body is water. It is vital for many processes in the body. The body needs water in tissues, organs and cells to help regulate and maintain other functions. It also requires water for internal cleansing or detoxification.
It is recommended that we take slightly alkaline water with a pH 8.5 to 9.5. The body is 80% alkaline and 20% acid at the cellular level. Sickness in the body is due to imbalance in acidity of the cells. The alkaline water neutralizes the acid to acceptable levels and works to restore the body to a more alkaline state which optimizes health.
The body looses water through sweating and digestion hence it is important to re hydrate by drinking water regularly. Drink 6 to 8 glasses of water daily at an interval of 2to 3 hours.
Drinking lukewarm water when you wake up, between meals and early enough before bedtime is recommended.
Step 4: Sunshine
The sun is the most essential element of life on our planet and no life can exist or function without it.
Small doses of sunlight especially early in the day can be beneficial to the body. 15 to 30 minutes exposure in the sun (depending on your skin type) is about right to get the most out of it without causing any health problems.
The sun helps make Vitamin D nutrient which is important for the immune system, blood cells and bones. Sunlight also boosts a chemical in the brain called serotonin – ‘happy hormone’which gives you more energy and helps keep you calm, positive and focused.
Step 5: Temperance
Temperance means ‘Moderation’.
The goal of temperate living is to achieve ultimate mental, physical and emotional well-being.
True temperance means to abstain completely from the things that are bad for you and to use ‘moderately’ those things that are good for you.
Remember! Common sense in your lifestyle can greatly add years to your life and also improve the quality of your life.
Step 6: Air
Air is an essential element in sustaining life.
It is important that you make sure to get enough fresh air always.
Wake up and smell the roses!
Exposing your lungs to fresh air and the scents of flowers and plants can help relief stress and anxiety through oxygen found in the air which affects the levels of serotonin hormone.
Polluted air can cause fatal respiratory problems hence the need to ensure quality fresh throughout the day and night.
Step 7: Rest
Rest is important to the body and mind.
The body needs rest to restore the cells, tissues and organs for renewed vigor.
Get enough sleep
It is ideal to get 7 to 9 hours of sleep for an adult. Sleep is tantamount to rest as it is its ultimate form hence the need to get adequate restful sleep.
This is usually interpreted to mean meditation which has been proven to relieve stress and anxiety that builds up during the day.
Relaxation means finding time to do things that you love. Spending time on your hobbies provides the necessary relaxation required.
Spending time with people that you love and trust is recommended for relaxation.
Step 8: Trust
Worry, anxiety, depression, all have a negative influence on our bodies. These kinds of negative emotions tend to break down our life forces by affecting the functions of our bodies and most times invite decay, disease and even death.
The secret to managing those negative emotions is Trust in the Divine or Ultimate Power of the Universe. This promotes joy, happiness and love which promote and prolong a healthy life.
Life is for living and living abundantly!
Take charge of your own health.
A lifestyle of optimal whole person health can be yours.