We have all been given the tools, by God, to live healthy and free lives. I wanted to take a moment and share with you some of the ones I’ve learned along my journey, the ones that have really helped me learn to steward my life, health and body. So below I’ve outlined 6 of the major things that I try to incorporate into my life, and I hope they help you on your journey too.
Remember, these are guidelines and not rules. They are not to be followed perfectly, but rather, they are to use to help you and to help you take steps forward in your own way and time. Always give yourself grace and don’t be hard on yourself – this isn’t about perfection, it’s a journey.
So start small, and take one step at a time. Rely on the Holy Spirit to show you what steps you need to take now to better your health. He’s the best guide!
6 TOOLS FOR HEALTH
- Get Hydrated
- The Power of Sleep
- Eat Clean
- Get Moving
- Detoxing for a Better Life
- Nutritional Supplements
Get Hydrated!
Drinking water may be the single most important factor in a healthy lifestyle.
Our bodies are made of up 50-75% water. Feeling thirsty is the first sign of dehydration but when our hydration drops just 1%, it begins to impair physical and mental abilities.
We need to be drinking (in ounces) half our body weight (in pounds). E.g. if you weigh 140lbs, that’s 70oz of water a day. Every cell, bone, muscle, and ligament needs water to survive.
Water helps our bodies to:
- Repair DNA.
- Aid energy levels.
- As a lubricating laxative, aiding in alleviating constipation.
- Prevent fine lines and wrinkles.
The quality of the water we drink is just as important as drinking it to start with! – In a government study, they found over 2000 chemicals in our drinking water alone.
Chlorine and fluoride (linked to cancer, organ decay, Alzheimer’s, dementia, and hypothyroidism) are the two most prevalent chemicals in our water. Finding a good water filter will help your body tremendously! Get your body alkalized! – An alkalized body is a disease free body. Get alkalized by drinking warm lemon water every morning and throughout your day. Water is the “Cash Flow” of your body! Drinking water will improve your life physically, mentally, and emotionally!
The Power of Sleep
There are 4 stages of sleep.
Stage 1: Your brain begins to slow down and send theta waves, which helps clear and calm your mind.
Stage 2: This is a moderately deep sleep where your heart and vascular system slows down and your body begins to rest.
Stage 3: This is our deepest stage of sleep. Our breathing slows down, blood pressure drops, and our muscles and tissues begin to repair themselves.
Stage 4: This is our REM sleep. Our bodies and brains begin to recharge themselves with much needed energy.
Sleep helps our bodies to:
- Regulate our hormones, including Leptin and Ghrelin, two appetite controlling hormones.
- Restore and repair our muscles, which helps promote muscle growth.
- Clear and clean our brains, which promotes healthy brain and memory function.
The average adult needs 7.5-8 hours of sleep per day. Children and teenagers need around 10-11 hours. Studies show that our bodies were designed to have two sleeps a day; one short sleep and one long sleep.
There are practical tools to help prepare your body for a restful sleep. Here are a few:
- Take a magnesium supplement an hour before going to bed. Magnesium helps the body and muscles relax.
- Use essential oils lavender, cedar wood, and xling xlang on the bottom of your feet.
- Avoid carbs and sugars at least 3 hours before going to bed. If you must eat, have a little bit of protein before going to sleep.
- Turn off all your electronics an hour before going to bed.
- Sleep should not be considered a luxury, but a necessity!
- Rest is what sets our bodies up to be successful while pursuing a life of health and wellness.
Eat Clean
Food should not be seen as a punishment or a reward for us. Food was designed to give us life and nourishment! Food should be celebrated and not feared! Eating clean is not about depravation. It is about nourishment!
The easiest way to clean up your diet is by eliminating all processed foods. Eliminate refined sugar!
Some of the effects of refined sugar are:
- Wreaks havoc on our bodies by straining the liver and pancreas.
- Weakens our immune system
- Accelerates aging
- Causes type 2 diabetes
- Has been found to be more addictive to substances such as drugs and alcohol
Healthy sugar alternatives:
- Natural maple syrup
- Organic local honey
- Coconut sugar
- Organic Stevia
Artificial sweeteners are NOT a healthy alternative to sugar. They have been linked to migraines, depression, memory loss, and even brain cancer.
Eliminate GMO’s!
What is a GMO?
GMO stands for “genetically modified organism.”
They are plants or animals created through the gene-splicing techniques of bio- technology.
This experimental technology merges DNA from different species, creating unstable combinations of plant, animal, bacterial, and viral genes that do not occur in nature or in traditional crossbreeding.
In the United States, more than 80% of many major crops are grown from genetically engineered seed and about 70% of processed foods contain GMOs.
So, what should we eat?
Studies have shown that diets rich in plant-based foods are the key to lasting health. Plant based diets consists of fruits and vegetables with good sources of fats and protein. Protein sources should come from grass fed and finished meat or whole plants like quinoa or beans.
Get Moving!
“If exercise were a pill, it would be the most cost effective drug ever invented”
Our bodies were designed to MOVE. Living sedentary lives leads to body pain and aches, depression, brain fog, memory loss, and weight gain.
Benefits of Exercise include:
- Increased Life Span
- Disease prevention including:
- High Blood Pressure
- Heart Disease
- Stroke
- Cancer
- Type 2 Diabetes
- Osteoporosis
- Metabolic Syndrome
- Reduces risk of falling and improved cognitive function.
- Prevents weight gain.
- Improves heart, muscle and lung function.
- Improves sleep.
Studies found that exercise helped long-term addicts break off addiction and depression when working out just three days a week.
Types of exercise:
- Cardio – Helps strengthen the heart and lungs
- Weight Lifting – Building muscle is essential for fat loss
- Swimming – Helps build muscle as well as burn fat
- Stretching – Helps detox our bodies as well as lowers cortisol levels
- Walking – Essential for helping balance hormones
Detoxing for a Better Life
Our bodies were designed to naturally detox themselves. However, we are surrounded by toxic chemicals in our day to day life. The air alone has 187 known man-made chemicals that we breathe in daily! We can eat as healthy as we possibly can, yet we still will be bombarded with toxins.
Signs of an over-toxic body:
- Fatigue
- Weight Fluctuation
- Halitosis
- Constipation
- Smell Sensitivity
- Muscle Pain
- Abnormal Skin Reactions (acne, eczema, etc)
So how do we help our bodies eliminate these toxins? We detox.
There are three major organs that need to be detoxed.
Start with the Colon
90% of modern day disease starts in the colon. A healthy colon has 2-3 bowel movements per day. Drink half your body weight in water and begin adding fiber rich foods to your diet. Add healthy oils to help lubricate your intestinal walls (avocados, coconut oil, olive oil, etc.)
The Liver
Our second largest organ and is responsible for the breaking down and metabolizing of fats, carbohydrates, proteins, and lipids. Also is responsible for detoxing our blood. To detox, eliminate all processed foods, sugars, alcohol, and medication (be sure to consult your doctor before doing so). Add dark green leafy vegetables to your diet such as kale.
The Skin
Our skin is the largest organ our body has! It keeps everything in place inside our bodies. Sweating is the key way to give our skin a good detox. Sweat removes heavy metals, radioactive particles, and helps oxygenate the blood. Skin brushing helps drain the lymphatic system.
More ways to detox your body:
- Detox water
- Juice Cleanses
- The Daniels Fast
- Stretching
- Organic Detox Products
- My favorite way… Grounding
Nutritional Supplements
The vitamins and minerals found in our nutrition are essential to survive and the majority of our vitamins and supplements should come from natural, whole, plant based foods. However, adding additional supplements helps support our bodies as we go through the stressors of life.
Supplements I recommend for daily life:
- Multi-Vitamins
- Omega-3
- Vitamin D
- Probiotics
- Apple Cider Vinegar
- Supplements I recommend for traveling:
- Enzymes
- Natural Calm (Magnesium)
- Chlorophyll
- Fiber
- Melatonin
Supplements I recommend for athletes:
- Omega-3 Fatty Acids
- Vitamin B
- Protein
- Vitamin C
- Coenzyme Q10
- L-Glutamine
- Quercetin
- Fit aid
Conclusion
Remember, this is a journey. Start small and take one step at a time. Rely on the Holy Spirit to show you what steps you need to take now to better your health.
