| Health is the consequence of healthy habits practiced daily. Health is the accumulation of all the thoughts, actions, words, intentions and feelings that you have now, or that you have ever had in your past or that you will ever experience in your future. As renowned neuroscientist Candace Pert stated, “Every thought, every feeling, every emotion we experience impacts us and is recorded in cellular memory.” |
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1. Breathe Deeply – Air is the cornerstone of life. Every moment of every day your body exchanges carbon dioxide for oxygen to keep each cell in your body alive and functioning. A rich supply of oxygen can make the difference between feeling tired and stressed and youthful and focused. Take at least five deep breaths from your abdomen several times a day.
The secret to getting enough oxygen is to breathe deeply. Just follow this simple process to maximize your breathing.
• Take 8-10 deep breaths in sequence, breathing in through your nose and out through your mouth.
• Check that your abdomen is rising and falling with each breath.
• Complete your breathing routine at least five times a day – choosing times when you feel stressed or tired will give you an instant pick-me-up! |
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2. Drink Water – Water is essential for everything your body does. In fact, you are more than 70 percent water! Nutrient absorption, blood flow, respiration, elimination, and your ability to see and hear require adequate consumption of pure, clean water. Your body cannot effectively store the water you need throughout the day. Drink at least eight glasses of water every day.
The first key to getting the water you need is to find out how much your body requires. To calculate your personal water requirements:
Calculate your daily water needs by dividing your weight by 2. This is the minimum number of ounces your body needs every day just to function normally. Remember to drink extra water when you’re exercising and if you’re outdoors during warmer months.
If you drink pop you need to add 4 ounces of water for each ounce of pop consumed. |
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3. Sleep Peacefully – Sleep is the only time your body has to repair and rejuvenate every organ and system in your body. Sleep deprivation causes cellular damage, and limits the production of enzymes and hormones your body needs to keep your cells healthy, and prevent premature aging. Sleep also has a powerful impact on your emotional health – it eases stress and helps you cope with the ups and downs of your day. Strive to get eight hours of sleep every night.
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| Try to get eight hours of sleep every night. Keep your bedroom cool and dark – even the light from your alarm clock can disrupt your sleep
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4. Eat Nutritiously – Food has a powerful impact on your body. Everyday, food, in large part, determines how you feel and how your body functions. A balanced diet, rich in whole foods, combined with quality nutritional supplements created to meet your specific needs, will give you the energy you need today, and the disease-fighting strength you need to build a healthy future.
Eat Nutritiously – Sometimes eating well can seem complicated – but it doesn’t have to be. Grab a dinner plate and follow these steps to a balanced meal:
• Look at your plate – you will only fill the center, undecorated portion.
• Divide the plate in half – fill one half with fresh fruits and vegetables.
• Divide the remaining half into two equal sections, and place lean meat or fish in one section, and a high-fiber carbohydrate in the other – now you have a more balanced meal! |
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5. Enjoy Activity – Your body was created to move – and move often. Activity increases your circulation, speeding oxygen, nutrients and water to your cells. Your Lymphatic System requires activity to purge your body of deadly toxins. Activity also triggers your brain to release health-giving hormones and enzymes that lift your spirit while they bolster your immune system. A small investment in daily moderate activity will enable you to reap tremendous health benefits.
Make a goal to walk more every day. Walking for just 10 minutes has been shown to have a positive impact on your health.
• Park as far from the door as possible.
• Take a walking break instead of a coffee break.
• Take the stairs instead of the elevator.
• Put walking before television or other sedentary activities. |
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6. Give and Receive Love – As you give and receive love, freely and generously, you will be blessed with meaningful, lifelong relationships and cherished memories that will bring joy in happy times, and strength and peace in difficult times. Like the ground we walk on, love supports us in all we do.
Call a friend or family member today just to tell them you love them. You’ll be amazed at how good it will make you (and them!) feel.
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7. Be Forgiving – By forgiving yourself and others of past and present mistakes, real or perceived, you will gain freedom from negativity and guilt that will strengthen you and those you love.
Also, there are more symptoms of a poor immune system, depression, anxiety and
physical pain among people who don’t practice forgiveness.
Before you go to bed, make it a point to forgive anyone who has offended you. If you find forgiveness itself difficult, a great first step is just acknowledging that you're holding a grudge.
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8. Practice Gratitude – Sincere gratitude will lift and inspire you. Recognizing and appreciating all you have empowers you to find and express true joy.
The simple act of writing down the people, things and blessings you are grateful for will change your life.
Start a “Gratitude from A to Z” list; write down something that you’re thankful for starting with “A” (apples, air, Aunt Ruthy, etc.), and add an item every day until you get to “Z.” Then start over! |
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9. Develop Acceptance – When you develop the ability to identify and accept the circumstances in your life you cannot change, yet strive to make positive changes whenever and wherever you can, you will discover lasting peace and hope.
| Make a goal to focus on positive changes in yourself and others – avoid dwelling on, or pointing out shortcomings in yourself or others. Celebrate even small successes by those you care about. |
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10. Develop a Relationship with God – You build a relationship with God in the same way you build a relationship with those around you – through sharing and listening. By offering a simple prayer daily, you will enjoy a sense of well-being you will not experience any other way.
| Take at least 15 minutes each day to spend in prayer, meditation, and inspirational reading. Make this a time to concentrate on the areas in your life where you most need Divine help. Seek out Divine comfort and direction every day. |
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You are a complex, unique combination of physical, emotional and spiritual qualities. By discovering and applying the 10 Essentials, you can develop habits and attitudes that will increase your energy and help you get the |
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