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Top 7 Tips To Achieve Total Health And Wellness
As I love music, I am constantly drawn to connect 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 to bring full tonal quality and harmony to the choir.
We all have a mind, body and spirit. It should therefore come as no surprise that in order to achieve complete 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 to the detriment of the others, as all are required to bring balance to the human personality.
In this article, I will give you seven (7) simple, practical and effective tips that you can start using right away to improve and maintain your overall health and well-being. 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. Devote 30 minutes to God each day in prayer, reflection and thanksgiving.
Every day you are blessed with 1440 minutes to live your life. Thirty (30) minutes represents only 2% of your entire day. God, who gives life, deserves a part of your day. Read and meditate with daily devotional, spiritual and/or religious books (Holy Bible, Quran, Torah, Tripitaka, Bhagavad-Gita, Tao-te-Ching, books by 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 in your daily life and bring you inner peace.
2. Keep fit.
The key to getting physically fit is paying attention to exercises that strengthen your core muscles. Your core muscles are all those different muscles in your chest, stomach, upper back, lower back and hips. There are several benefits that can be derived from a strong core – a flat stomach, a strong back, good posture, reduced strain on the spine, efficient transfer of power to the arms and legs for 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 food that is nutritious and healthy does not taste good. As I stated, this is a myth and the best way to ensure that your food intake is healthy, nutritious and that you are getting all the necessary vitamins and nutrients your body needs is to:
(a) Eat from the 5 main food groups every day – grains, vegetables, fruits, milk, meat and beans.
(b) A “rainbow diet”, i.e. 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 such as spinach are a good source of vitamin A, folic acid, vitamin C, magnesium and iron. Regular consumption of spinach fights anemia and improves eyesight.
(c) Using a good multi-vitamin supplement, to meet any nutritional deficiencies you may have.
(d) Drink 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 serves four (4) main functions as follows:
I. Protection from external elements.
ii. A type of sensor with nerve endings that cause an appropriate response to pain, heat, cold, touch, pressure, vibration, and tissue injury.
iii. A heat regulator that accordingly pumps blood to the surface of your skin or reduces blood flow.
iv. Your biggest waste eliminator (superficial) is through sweating or perspiration.
Additionally, as you age, your skin naturally becomes drier, less elastic, and more wrinkled. However, you can significantly slow down this aging of your skin and help your skin in its elimination process by keeping your skin continuously moisturized and hydrated through the following simple skin care routine.
Skin care routine
Drink plenty of water; 8 glasses every day. Eat yellow and orange fruits that provide vitamin A. Take a good vitamin E supplement. Eat cucumbers, which supply sulfur – a trace element that is essential for healthy skin!! Also 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 sounds easier said than done, especially if you have children or care for elderly parents or relatives. So let’s look at it from another angle. If you suddenly became very ill or died, God forbid, the children and relatives would somehow be taken care of. Maybe not as well as you, yes, but they would manage. Well to ensure you are around long enough to provide the best continuous care, the way you can do this yourself is to TAKE A BREAK!!! Find your relaxing space: take a walk on the beach or park while listening to nature or music on 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 relaxes you. This will clear your head and give you renewed energy to get going again.
6. Practice Contentment
In the natural ebb and flow of life and living there are highs and lows, times of abundance and times of scarcity. Happiness does not come from the abundance, number or type of material things we have. That is why we sometimes see examples of millionaires who are drug addicts or alcoholics. In addition, there is the “Law of Diminishing Returns”. What this basically says is that the more we get of something up to a certain point, the less likely additional amounts of that thing will increase our happiness quotient. It’s like, if I had one (1) Lamborghini – I’m on top, summer saults can’t express my happiness, I could hug everyone I meet. If I have two (2) more Lamborghinis – that’s fine. I mean, I really won’t feel as euphoric as I did the first time and anyway, how much can I drive at any given time?
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 in order 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 West Indian saying goes, “We shouldn’t hang our hats where our hands can’t reach,” in order to keep up with the Joneses.
7. Take serious care of your mind.
Stress and depression are the two (2) biggest thieves of mental and emotional health globally. Not only are they globally prevalent, 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 report by the World Economic Forum 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 are woefully neglected’Public Radio International.”
Thus, stress and depression must be addressed and arrested almost immediately to avoid more serious health problems. Depression is a natural phase that we all experience in our lives primarily 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 away from the problem causing the stress or depression and move you into a better mental space, despite the problem 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
Board games, puzzles and quizzes
Playing board games and solving puzzles and quizzes gives your brain a mental workout improving memory, concentration, problem solving skills and preventing cognitive decline.
Listening to music
Although seemingly simple, music calms 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, such as EzineArticles and Squidoo, that accept articles on any topic that interests you. Again, you’ll be exercising your brain because in order to write a great article, you’ll need to do some research to add to your knowledge of the field.
Hobbies and sports
Get involved in group activities, social clubs or sports that interest you (tennis, horse riding, soccer, football, cricket, karate, sewing, yoga, tai chi, basketball, volleyball, swimming, singing, dancing, etc.). Anything that you are naturally inclined to do and that makes you happy while doing it. If you can’t seem to find a sport or hobby that interests you, check out the World’s Largest Hobby List (see link below). You are sure to find something that suits you and that you will enjoy.
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