Physical Wellness
© 2005 GypsyJaguar
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
- Aristotle
**Note: Any health related information on this site is for educational purposes only and should not be interpreted as a substitution for an evaluation or treatment by a health care professional, or intended to provide or confirm a diagnosis.
Most people would agree that the basics of a healthy physical body is to drink lots of water, get plenty of fresh air and sunshine (with protection), eat a balanced diet, get 6-8 hours of sleep every night, and get at least some light exercise once a day. With our fast-paced, time-crunching, multi-tasking lives we live nowadays, it may seem impossible to fit these tasks into our already overwhelmed schedules. But if we really want to make a difference in the way we feel, have more strength, energy, and a longer life, we will see that these simple acts can easily be fit into the busiest of schedules.
Drink Fresh Pure Water
**32-64 ounces a day**
Coffee, Tea, Colas and other drinks made mostly of water, sugar and caffeine need to be consumed in moderation. Caffeine and sugar dehydrate your body. Be sure to add more pure, fresh water to your daily intake.
Choose a special cup or squeeze-bottle to be your personal water dispenser. Take a drink whenever you get thirsty. You may notice you are heading to the bathroom more often at first. That's because the water is cleansing your body of all of the impurities. It will slow back down after a week or so.
The cleansing effects will help your body run more efficiently, which will give you more energy, cleanse your pores, improve your skin's elasticity, and allow your hair to look healthier and shinier.
Coffee, Tea, Colas and other drinks made mostly of water, sugar and caffeine need to be consumed in moderation. Caffeine and sugar dehydrate your body. Be sure to add more pure, fresh water to your daily intake.
Choose a special cup or squeeze-bottle to be your personal water dispenser. Take a drink whenever you get thirsty. You may notice you are heading to the bathroom more often at first. That's because the water is cleansing your body of all of the impurities. It will slow back down after a week or so.
The cleansing effects will help your body run more efficiently, which will give you more energy, cleanse your pores, improve your skin's elasticity, and allow your hair to look healthier and shinier.
Get Fresh Air & Sunshine
**minimum: 10 minutes a day**
We are stuck inside houses or buildings that usually do not get adequate ventilation, especially in the colder months, or when it is very hot and we're cooped up with the air conditioner running. Heaters and air conditioners also kick up dust and debris which is mostly composed of animal hair, human skin flakes, and fabric lint. There are also germs, bacteria, and other microorganisms floating around that we can't even see. So get outside in the fresh air for a bit...take a few deep breaths, feel the sun warming your skin.* Look around; watch the birds, squirrels, or people passing by. Look beyond what your eyes can see. Envision the great expanse of our world. Don't you feel better?!
Don't forget...if you are outside for any extended period of time to protect your skin and eyes from the rays of the sun!
*The sun helps your body produce:
-Vitamin D, which helps your body absorb and use calcium,
-serotonin, the relaxing/happy-chemical (aids sleep, appetite, mood, and anxiety),
-melatonin, the sleep-inducing hormone which is released in darkness.
We are stuck inside houses or buildings that usually do not get adequate ventilation, especially in the colder months, or when it is very hot and we're cooped up with the air conditioner running. Heaters and air conditioners also kick up dust and debris which is mostly composed of animal hair, human skin flakes, and fabric lint. There are also germs, bacteria, and other microorganisms floating around that we can't even see. So get outside in the fresh air for a bit...take a few deep breaths, feel the sun warming your skin.* Look around; watch the birds, squirrels, or people passing by. Look beyond what your eyes can see. Envision the great expanse of our world. Don't you feel better?!
Don't forget...if you are outside for any extended period of time to protect your skin and eyes from the rays of the sun!
*The sun helps your body produce:
-Vitamin D, which helps your body absorb and use calcium,
-serotonin, the relaxing/happy-chemical (aids sleep, appetite, mood, and anxiety),
-melatonin, the sleep-inducing hormone which is released in darkness.
Eat a Balanced Diet
**3 meals a day, or 5-6 small meals**
Bottled vitamins and supplements are synthetic versions of only some of the vitamins and minerals found naturally in the food we eat. There are so many more nutrients in one piece of food, than they actually put into the synthetic pill form. All OTC and prescription drugs are synthetic copies of cures once used directly from plants, trees, foods, and other organisms found growing naturally all over the world. If we are lacking something in our body we can find it in Nature. The reason for eating a balance of all things in nature is to fuel our body equally from each group of foods, and various types and colors of each group as well.
Foods made from grain give us lasting energy throughout the day and include 3 ounces of whole grains, breads, pastas, and rice. These are also the kinds of food that can pack on the pounds, so choose whole grains when you can and try to avoid "enriched" or "refined" grains, which are stripped of important vitamins and fiber.
Vegetables and fruits are the most important ingredients to a healthy diet, but tend to be the most avoided. There are many ways to prepare fruits and veggies, so experiment with techniques and tastes to make eating more enjoyable. Vegetables and fruits contain many nutrients and fiber that many of us are lacking. If you are having any health issues, this is the first area you should look into.
Dairy products like milk, cheese, & yogurt contain calcium and vitamin D for healthy bones, and potassium, which is good for healthy blood pressure.
Lean meats, beans, eggs, and nuts contain proteins which are helpful to your bones, muscles, cartilage, skin and blood. They also supply B vitamins, vitamin E, iron, magnesium and zinc. Choose lean meats which are not fried or heavily breaded and a healthy variety of meats, fish, eggs and nuts.
Fats, oils & sugars need to be limited in consumption and use. A minimal amount of oils is healthy, but use only as little as necessary, as they contain many calories.
If we can't eat an entire meal at a time, we can break them up into 5 or 6 smaller meals evenly spaced throughout the day. Breakfast is the most important. We haven't eaten throughout the night, and we want to start our day off with plenty of energy in reserve. If you can't eat a full breakfast, choose something small, but wise; like yogurt with granola, fruit and grain, or a healthy muffin.
Remember that if we skimp on meals regularly, our metabolism slows down. We want a higher metabolism if we want to burn fat and calories, so eat regularly, but wisely.
It's alright for a snack in between meals; just make it small and sensible. Choose fresh foods whenever possible...try to avoid pre-packaged foods as they are filled with chemicals from dyes, preservatives, and synthetic ingredients. It's better to have a cut-off time for snacks in the evening. Eating too close to bed time can result in heartburn, indigestion, and weight-gain. Your body doesn't digest well later in the evening.
Bottled vitamins and supplements are synthetic versions of only some of the vitamins and minerals found naturally in the food we eat. There are so many more nutrients in one piece of food, than they actually put into the synthetic pill form. All OTC and prescription drugs are synthetic copies of cures once used directly from plants, trees, foods, and other organisms found growing naturally all over the world. If we are lacking something in our body we can find it in Nature. The reason for eating a balance of all things in nature is to fuel our body equally from each group of foods, and various types and colors of each group as well.
Foods made from grain give us lasting energy throughout the day and include 3 ounces of whole grains, breads, pastas, and rice. These are also the kinds of food that can pack on the pounds, so choose whole grains when you can and try to avoid "enriched" or "refined" grains, which are stripped of important vitamins and fiber.
Vegetables and fruits are the most important ingredients to a healthy diet, but tend to be the most avoided. There are many ways to prepare fruits and veggies, so experiment with techniques and tastes to make eating more enjoyable. Vegetables and fruits contain many nutrients and fiber that many of us are lacking. If you are having any health issues, this is the first area you should look into.
Dairy products like milk, cheese, & yogurt contain calcium and vitamin D for healthy bones, and potassium, which is good for healthy blood pressure.
Lean meats, beans, eggs, and nuts contain proteins which are helpful to your bones, muscles, cartilage, skin and blood. They also supply B vitamins, vitamin E, iron, magnesium and zinc. Choose lean meats which are not fried or heavily breaded and a healthy variety of meats, fish, eggs and nuts.
Fats, oils & sugars need to be limited in consumption and use. A minimal amount of oils is healthy, but use only as little as necessary, as they contain many calories.
If we can't eat an entire meal at a time, we can break them up into 5 or 6 smaller meals evenly spaced throughout the day. Breakfast is the most important. We haven't eaten throughout the night, and we want to start our day off with plenty of energy in reserve. If you can't eat a full breakfast, choose something small, but wise; like yogurt with granola, fruit and grain, or a healthy muffin.
Remember that if we skimp on meals regularly, our metabolism slows down. We want a higher metabolism if we want to burn fat and calories, so eat regularly, but wisely.
It's alright for a snack in between meals; just make it small and sensible. Choose fresh foods whenever possible...try to avoid pre-packaged foods as they are filled with chemicals from dyes, preservatives, and synthetic ingredients. It's better to have a cut-off time for snacks in the evening. Eating too close to bed time can result in heartburn, indigestion, and weight-gain. Your body doesn't digest well later in the evening.
“To keep the body in good health is a duty...otherwise we shall not be able to keep our mind strong and clear.”
- Buddha
Get Plenty of Rest
**at least 6-8 hours of sleep every night**
While we sleep, our body is resting and recharging. Our conscious mind is also resting as our subconscious sorts out our thoughts, emotions, and reactions from the day. This is called dreaming. If we do not get enough rest, we feel irritable, sluggish, and not quite at the top of our game. If we go several days without proper rest and regeneration, those symptoms develop into irrational reactions and behavior, severe lethargy and incoherence. Our bodies are machines. As with any machine, it needs periodic recharging to keep all of the working parts operating.
While we sleep, our body is resting and recharging. Our conscious mind is also resting as our subconscious sorts out our thoughts, emotions, and reactions from the day. This is called dreaming. If we do not get enough rest, we feel irritable, sluggish, and not quite at the top of our game. If we go several days without proper rest and regeneration, those symptoms develop into irrational reactions and behavior, severe lethargy and incoherence. Our bodies are machines. As with any machine, it needs periodic recharging to keep all of the working parts operating.
Exercise!
This will vary greatly between different people depending on their health, activity, etc. Basically we just want to be aware of how active we are. If you've been sitting for a long time, get up and stretch, move around. Try not to sit in one position for too long. Stretch upon waking. Do at least some light exercise once a day...more if you're able to. The point of this is to keep our muscles working (improves circulation), and to distribute oxygen to all parts of our body. Regular exercise (a vigorous workout 15-30 minutes a day, 3 times a week) speeds weight loss, helps lessen menstrual cramps, relieves headaches, and combats symptoms of depression, anxiety, irritability, fatigue, and PMS.
"Be not afraid of growing slowly; be afraid only of standing still."
- Chinese Proverb
Maintain Hygiene
Part of keeping up with our physical well-being is taking care of our hygiene needs. Keep our teeth, hair, and bodies clean and maintained. Brushing our teeth can help us stave off snacking as well as sicknesses caused by bacteria. Taking regular showers or baths washes away microscopic germs and bacteria that could make us ill as well.
Clean the house! Cleaning the house burns calories, cleanses our living space, and lifts our spirits. The next time you clean the house, notice how you feel afterward. You may be a bit worn out from the physical labor, but you also will notice you have a cheerier outlook on things as well.
Clean the house! Cleaning the house burns calories, cleanses our living space, and lifts our spirits. The next time you clean the house, notice how you feel afterward. You may be a bit worn out from the physical labor, but you also will notice you have a cheerier outlook on things as well.
Material Needs
Material needs are things we need in our lives to survive...food, shelter, clothing, money or barter, etc. They are necessities, and because of this, tend to cause a lot of anxiety and worry when we appear to be lacking in one or more categories. These are the items or issues that tend to rate our social standing. Following this rating scale breeds judgment, envy, greed, and dishonesty. We, as a society, have gotten away from our self-preservation and self-reliance on these matters. We need to get back to growing our own food and medicine, constructing our own material items, trading our own assets to provide for our needs, and refurbishing and reusing existing structures and items. We have become accustomed to using far more than we truly need and relying on others to provide it for us. To survive the material wars, you need only remember this: As long as you have shelter and adequate sustenance, beyond that, if you are meant to have it, it will find you.
"It was our belief that the love of possessions is a weakness to be overcome. Its appeal is to the material part, and if allowed its way, it will in time disturb one's spiritual balance. Therefore, children must early learn the beauty of generosity. They are taught to give what they prize most, that they may taste the happiness of giving."
- Ohiyesa (Charles Alexander Eastman) - Wahpeton Santee Sioux
For more articles on physical wellness, click the links below:
Physical Wellness - Physical Wellness Charts - Simple Home Remedies - Safety - Online Safety - Self-defense Tips - Survival Skills - Discovering Your Ideal Career - Careers by Sun Sign - Perfection
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