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Top 7 Tips To Achieve Total Health And Wellness
Since I love music, I am constantly drawn to connecting harmony in any area of life with music. There are four (4) main voice types in a typical choir – soprano, alto, tenor and bass – and all are necessary for the choir to bring full tonal quality and harmony.
We all have a mind, body and spirit. It should therefore come as no surprise that in order to achieve overall health and well-being, we must take care of all three (3) parts of ourselves – mind, body and spirit. Do not focus on any one part at the expense of the others, as they are all necessary to bring the human person into balance.
In this article, I will provide you with seven (7) simple, practical and effective tips that you can start using immediately to improve and maintain your overall health and fitness. Tip 1 focuses on your spiritual health. Tips 2, 3 and 4 focus on your physical health. Tips 5 and 6 focus on your emotional health. The final tip, Tip 7, focuses on an often overlooked area, your mental health.
1. Give God 30 minutes each day in prayer, reflection and thanksgiving.
You have 1440 minutes each day to live your life. Thirty (30) minutes is only 2% of the entire day. God, the giver of life, deserves a little of your day. Read and meditate with daily spiritual and/or religious books (Holy Bible, Koran, Torah, Tripitaka, Bhagavad-Gita, Tao Te Ching, Books of L. Ron Hubbard or other sacred texts). This will increase your knowledge of your religion, strengthen your spirit, improve your personal relationship with God, improve your relationship with your fellow man, help you with your daily life and bring you inner peace.
2. Keep yourself physically fit.
The key to getting fit is paying attention to exercises that strengthen your core muscles. Your core muscles are all the different muscles in your chest, abs, upper back, lower back, and hips. Several benefits can be derived from a strong core – a flat stomach, a strong back, good posture, reduced stress on the spine, efficient transfer of power to the arms and legs when lifting, moving or carrying things, greater mental alertness, greater flexibility and a good heart.
3. Eat nutritious and healthy food.
There is a widespread myth that foods that are nutritious and healthy are not tasty. As I have already indicated, this is a myth and the best way to ensure that your food is healthy, nutritious and that you are getting all the required vitamins and nutrients that your body needs is to:
(a) Eat from the 5 main food groups every day – grains, vegetables, fruits, milk, meat and beans.
(b) Eating a “rainbow diet,” that is, one that contains as many, if not all, of the colors of the rainbow—red, orange, yellow, green, blue, indigo, and violet. Each food coloring provides a different set of vitamins and micronutrients. For example, green foods like spinach are good sources of vitamin A, folic acid, vitamin C, magnesium and iron. Regular consumption of spinach fights anemia and improves eyesight.
(c) Using a good multivitamin supplement to meet any nutritional deficiencies you may have.
(d) Drinking the recommended eight (8) glasses of water each day. Drink one (1) glass at various intervals throughout the day to help your body effectively eliminate waste and toxins.
4. Take care of your skin.
Your skin performs four (4) main functions as follows:
I. Protection against external influences.
ii. A sort of sensor with nerve endings that causes you to respond appropriately to pain, heat, cold, touch, pressure, vibration, and tissue injury.
iii. A thermal regulator that pumps blood to the surface of your skin or reduces blood flow accordingly.
iv. Your greatest waste eliminator (superficially) through perspiration or perspiration.
Additionally, as you age, your skin naturally becomes drier, less elastic, and develops more wrinkles. However, you can significantly slow down this aging of your skin and help your skin in its elimination process by keeping your skin moist and hydrated at all times with the following simple skin care routine.
Skin care routine
To drink a lot of water; 8 glasses every day. Eat the appearance of yellow and orange fruits that provide vitamin A. Take a good vitamin E supplement. Eat cucumbers that provide sulfur – a trace element that is essential for healthy skin!! Use water-based moisturizers or olive oil on your skin immediately after bathing to help retain moisture in your skin.
5. Take a 30-minute “time-out” at least once a week.
I know this is easier said than done, especially if you have children or care for elderly parents or relatives. So let’s look at it from a different angle. If you suddenly became seriously ill or died, God forbid, the children and relatives would somehow be taken care of. Maybe not as well as you, yes, but they could do it. To make sure you are around long enough to provide the best 24/7 care, the way you can do this yourself is TAKE A BREAK!!! Find your relaxation space: take a walk on the beach or in the park and listen to nature or music from your iPod; relax in bed listening to music; curl up in your favorite chair with a cup of tea or chocolate and read a good book; sit on a park bench and watch people go by… or whatever else calms you down. This will clear your head and give you new energy to go again.
6. Practice contentment
In the natural ebb and flow of life and living, there are high points and low points, periods of abundance and periods of scarcity. Happiness is not derived from the abundance, amount or type of material things we have. That is why we sometimes see examples of millionaires who are drug addicts or alcoholics. Added to this is the “Law of Diminishing Returns”. This basically says that the more we get of something to a certain point, the less likely that added amount of that thing will increase our happiness quota. It’s like getting one (1) Lamborghini – I’m on a high, summer salvos can’t express my happiness, I could hug everyone I meet. If I get another two (2) Lamborghinis – that’s fine. I mean, I’m not really going to feel as euphoric as I did the first time, and anyway, how many can I drive at once?
Contentment is the ability to be happy in both the rare and abundant seasons of our lives and is independent of our circumstances. We need to develop this spirit of contentment to contribute positively to our overall health, happiness and well-being. That doesn’t mean we shouldn’t strive for better, but it does mean that as the old Native American saying goes, “We shouldn’t hang our hats where our hands can’t reach” to keep up with the Joneses.
7. Take your mind seriously.
Stress and depression are the two (2) biggest thieves of mental and emotional health in the entire world. Not only are they widespread worldwide, but they also lead to more serious mental health problems such as dementia, Alzheimer’s, suicide and insanity.
In fact, “The World Health Organization estimates that more than 450 million people [worldwide] suffer from mental disorders, and a new World Economic Forum report puts the annual global cost of mental and neurological illness at $2.5 trillion. That’s three times the economic cost of heart disease.Global mental health issues woefully overlooked’Public Radio International.”
So, stress and depression need to be dealt with and stopped almost immediately to prevent more serious health problems. Depression is a natural phase that we all experience in our lives mainly due to loss of loved ones, work problems, job loss or money/financial problems. However, the key to making sure that stress and depression don’t get out of hand is to engage in activities that take your mind off the issue causing the stress or depression and move you into a better mental space, despite the issue at hand. You can improve and maintain your brain health by incorporating some of these simple techniques into your daily life.
Simple solutions for mental health care
Board games, puzzles and quizzes
Playing board games and solving puzzles and quizzes give your brain a mental workout by improving your memory, concentration, problem-solving skills and preventing cognitive decline.
Listening to music
Although seemingly simple, music soothes the mind and spirit, helps the body relax, relieves mental and emotional stress and tension, stimulates the senses and energizes the body.
There are many great online writing communities like EzineArticles and Squidoo that accept articles on almost any topic you might be interested in. Again, you will exercise your brain because in order to write an excellent article, you will need to do some research to supplement your knowledge of the field.
Hobbies and sports
Join group activities, social clubs, or sports that interest you (tennis, horse riding, football, soccer, cricket, karate, sewing, yoga, tai chi, basketball, volleyball, swimming, singing, dancing, etc.). Anything that you naturally gravitate towards and that makes you happy doing it. If you can’t find a sport or hobby that interests you, check out the world’s largest list of hobbies (see link below). You are sure to find something that is right for you and that you will like.
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