5 Keys to Great Health

Often when a person decides to "get healthy" they focus on either exercise or diet. Some may be ambitious enough to tackle both! Ever notice that if you exercise AND eat healthy the benefits are astounding and they tend to work synergistically? What about if you added some other vitally important behaviors to the mix? Being healthy isn't always about simply how our body appears on the outside. You can diet and exercise to an extreme, but still have a compromised immune function. These 5 keys to having a healthy mind and body not only  can prevent disease, but can also result in a general contentment with life and the challenges that come your way. I used to feel like I was on a hamster wheel every day, and that feeling changed when I learned how to take care of myself. Below are 5 Keys to Health that  produced such a change in my life. 

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1. NUTRITIOUS FOOD
   Fuel yourself with food in its natural state, unprocessed, and a wide variety. Plant food that is rich in fiber, antioxidants, vitamins and minerals helps your body do the job it was intended to do - to heal and prevent disease. Food that was designed by companies to have a long shelf life, create addicts (lifelong customers), and maximize profit are NOT designed to help your body do its job. Sure, they may provide calories which give us energy, but most processed foods have excess calories and are deficient in nutrients. Keep it simple - a variety of colors, raw and cooked, fruits, vegetables, legumes, seeds, and nuts!
   
   
2. STRESS MANAGEMENT
   Chronic stress can make you sick. Stress is our bodies natural response to change or triggers in environment. Stress triggers our sympathetic nervous system "fight or flight" response, to protect us from perceived dangers. Let's face it, most of us are not in danger most of the time, but live perpetually in "fight or flight" mode based upon our thoughts and worries. It is imperative that you find ways to activate your parasympathetic nervous system "rest and digest" response. Meditation, yoga and breathing exercises are a great way to undo the physiological damage from chronic stress. I tell clients every day that if you are eating healthy and exercising, but chronically stressed out, your immune system is compromised leaving you prone to disease.  Come to one of our donation based weekly meditation classes if you are new to this!
   
   
3. QUALITY SLEEP
   Never underestimate the power of a good nights sleep. Sleep deprivation can affect your health and happiness on a deep level. Much cellular repair that our bodies require take place during sleep, as energy can be allocated to other functions when we aren't walking around, talking, and doing our waking tasks.  Inadequate sleep is associated with accelerated aging of the brain, impaired cognitive function, elevated cholesterol, increased blood cholesterol levels, and obesity according to studies. So, don't feel guilty about sleeping - consider it a gift to yourself contributing your overall health. And when you are healthier that benefits all your loved ones as well!
   
   
4. LOVE & FRIENDSHIPS
   Us human beings are social creatures, even if you don't consider yourself to be social. Meaning we get feelings of pleasure including a dopamine response in our brain's pleasure center when we have satisfying interactions with others. You don't have to have a million friends, maybe you even enjoy interactions with companion animals, such as cats and dogs.  "We are creatures of community. Those individuals, societies, and cultures who learned to take care of each other, to love each other, and to nurture relationships with each other during the past several hundred thousand years were more likely to survive than those who did not. Those people who did not learn to take care of each other often did not make it." -Dean Ornish
   
   
5. PHYSICAL ACTIVITY & SUNSHINE
   Physical activity is vital to keep your body operating at its best! There are all sorts of physiological functions that occur when you exercise including cancer prevention! Not only does exercise help you maintain a healthy body, but it also provides a pleasure endorphin response in the brain, helping ward off depression.  Better yet, physical activity combined with some sunshine can make you feel high on life! Our skin converts sun exposure (specifically UVB rays) to Vitamin D (actually a hormone), which is proven to prevent all sorts of  chronic diseases. During the summer months get outside a few minutes every day and let your skin do its magic job of taking in some rays and making them do their job!
   
   Back to exercise now: physical activity is NOT optional, but if you don't like going to the gym that is A-OKAY! You can do anything that you enjoy. If you have been very sedentary and are just starting to get up and moving, it may feel uncomfortable in the beginning. You may wonder how anyone could ever enjoy it! I promise that once your muscles, lungs and heart get stronger you will then wonder why you waited so long to start. If you aren't sure how to begin, just put on some of your favorite music, get up off the sofa and start dancing! Sound silly to you? I think staying sedentary is much sillier, so lets get that body moving!

As I mentioned above, there is a synergistic relationship to all of these five behaviors. If you start eating healthy and hydrating, managing stress, sleeping well, exercising AND spending some time with friends you will feel like a superstar! I think you should get started right NOW!

~ Monica