Because we have focused on building a stronger immune system this month, I thought it would be prudent to conclude this month with an overview of the Ten Essentials for Health. If you have been following us, you may be familiar with the Ten Essentials for Health, however, continue reading to reinforce the information you are currently practicing and learn a few extra pointers to build an even stronger immune system.
Start a New YOU!® is a great acronym that contains all Ten Essentials for Health:
Sunlight: Direct sunlight helps kill germs, is important for the production of vitamin D, and helps us regulate blood glucose and blood pressure levels. Get plenty of direct sunlight every day, in the morning, afternoon, and evening, but use the next essential, temperance, to avoid getting too much!
Trust and Temperance: God is the One who has given us our health; our countenance and constitution (Psalm 42:11; 43:5 KJV). He wants to give us His “Saving Health” (Psalm 67:2 KJV). He knows what is best to keep our body in good running order, thus He has given us Ten Essentials for Health. God has also given us fellow human beings to help us along the way. By building healthy, trusting relationships and helping others, we can improve our health (Isaiah 58:8). Reaching beyond self has powerful remedies for the healing of both soul and body. Learning how to deal with tough emotions, situations, conversations, dilemmas, and crises, without destroying our health is an art that can be learned.
Temperance is abstaining from what is harmful and using in moderation what is good. Fueling our body with only things that will build it up and not tear it down will help build a strong immune system. Therefore, avoiding alcohol, caffeine, nicotine, and other drugs will keep the body’s defenses strong. Eating a proper amount, at the right time, avoiding snacking and overeating, and avoiding sugar, and refined foods (chips, white bread and crackers, cookies, cakes, etc.) will keep our digestive system in a healthier state. The saying is true; we are only as healthy as our gut is healthy. We can use temperance in all our activities of life; excessiveness of “good” and “healthy” things can still be harmful.
Atmosphere: Having a fresh current of air is an important tool for our health. Keeping a window open (even if it is only a small amount) in your home will help keep a circulation of fresh air. Deep-breathing exercises have a healing restorative effect on the body. Try to avoid polluted air areas and areas of second-hand smoke. Research is now showing there is a significant increase in diabetes and hypertension risk among those who live in areas with high air pollution, such as big cities. Living in or visiting the country, especially with lots of trees and water flowing, is some of the best air. For our best health, having an atmosphere around us peaceful, cheerful, uplifting, as well as neat, clean, and tidy can go a long way in improving our immune system. Those who live with less clutter and in fairly clean homes tend to be healthier.
Rest: Proper sleep helps keep our immune system healthy. When we are well-rested inflammation is decreased and we are more equipped to handle the stresses of daily life. The hours before midnight are twice as beneficial as those after midnight. Going to bed before 10 pm can improve your quality of sleep and restfulness. Use temperance to avoid sleeping too much which is detrimental to our health. It is best to aim for around 8 hours (for adults), give or take an hour.
Thoughts and Thinking: Everything begins with a thought. Many can be well if they only thought so. If you think something is going to harm you, it most certainly will. As a man thinks, so is he (Proverbs 23:7). May your heart be merry, may your thoughts be praise, and may your words be pleasant!
Attitude and Accountability: Our outlook and attitude toward life largely impact the quality and quantity of life that we will enjoy. Is the world against you or is it rooting for you? Are people a pain or a joy? Learning to control our thoughts, avoiding negative attitudes, and learning the art of thankfulness will powerfully improve health. A word of encouragement is as powerful as a bridge joining two peaks; it can change someone’s entire day! Why not speak a word today that will help and cheer someone?
Understanding we belong to God helps us take better care of the body He has given us. Being accountable to someone on earth also helps us reach our goals with a higher rate of success.
Nutrition: In reality, we are what we eat. Our diet provides the building materials for every function of the body. Knowing how to fuel our body to have it work its best and then putting that knowledge into practice will do more for our health than just about anything else. Remember, we all know better than we do. But may we never settle for the good, or even the better, but only our individual best health! Filling our plates with plant foods (see my latest cookbook [Reader’s Magnet LINK for SNY CKBK]) will help reduce our risk of disease and along with the other nine Essentials of Health, will also help us achieve remission of disease. Eat for Health and Strength!
Exercise: Exercise is a powerful tool for disease remission. We recommend working up to 60 minutes of cardiovascular activity (gets the heart rate up) a day, with a movement break from sitting every 30-60 minutes. Exercise is “Nature’s Prozac”! Move to think and think well and positively! Lack energy? One of the best ways to move your body is in a useful and productive way, such as trimming bushes, gardening, etc. We were created to move! Moving gives us energy! Try starting with just two minutes and work up from there!
Water: Water is necessary both internally and externally. We wash our bodies every day to remove the germs excreted and reduce the germs absorbed. Staying hydrated keeps our skin elastic, blood thinner and more efficient, and brain clearer. Drink at least 5-10 glasses of water a day. Water is also very therapeutic: listening to a creek or stream soothes the nerves and calms our whole system. We can use simple water treatments to treat illnesses such as the common cold or flu, headaches, pain, high blood pressure, cancer, etc. as we have referenced in this month’s blog posts (learn more HERE).
YOU! The buck stops with YOU! Only you can acquire your best health! And your best health will be accomplished through acquiring your best circulation. Circulation is how free your blood is able to flow and carry out its various functions. How we think, eat, dress, sleep, and move all impact our circulation. It takes time to form new habits, and you might lapse back into old habits, but keep trying and focusing on the good habits and soon the old habits will be a thing of the past! You can do it! You can Start a New YOU!®
"He that speaks truth shows forth righteousness… the tongue of the wise is health."
Proverbs 12:17-18
Schedule an appointment today HERE
to put all Ten Essentials for Health together, step by step,
to Start a New YOU!® and start achieving your best health!
Blue Skies,
Dana West, RDN, LD, DIPACLM
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