10 Easy Ways to Promote Mind-Body Wellness

Keeping an eye on your own mind-body wellness is vitally important to personal health, wellness, and happiness. In essence, we are all responsible for our own health and overall wellness as each day we make a myriad of choices that affect both. Certainly there are some things we cannot change, as is often the case with some disabilities and health conditions. However, there is so much we can do to provide self-care that promotes longevity and quality of life. We decide for ourselves what we eat, what we do, the places we go, the people we choose to have around us all go a long way to make or break a healthy lifestyle. We also are able to decide what we think about, what thoughts we entertain, and which ones we evict. Here is a list of 10 Ways to Promote Mind-Body Wellness:

1. Try not to take yourself too seriously

2. Purge your relationships of anyone who is toxic to you

3. Be sure and surround yourself with positive people

4. Don’t overbook yourself

5. Monitor your stress level daily

6. Take prescription meds only as directed

7. Take over the counter medication sparingly

8. Get outside to for fresh air and Vitamin D

9. Be sure and get 7 or more hours of sleep per night

10. Walk or exercise regularly and eat a healthy diet rich in fruits and vegetables

The tips provided here are simply meant to be a guide for healthy living for people, both with and without physical or mental illnesses or disabilities. They are designed to serve as a guide to help establish a healthy daily rhythm and direction to prevent mind-body illnesses from taking root.

Starting with good mental health practices, or ‘mental hygiene,’ it is important to take a breath and not take yourself or life too seriously. Practice being kind to yourself daily, in mind and body by avoiding toxic people, surrounding yourself with positive people, and being respectful of your own time. Keeping a pulse on your stress level will let you know when to pull back and when to forge ahead. In terms of physical wellness, be sure and only take over-the-counter medications as needed, take medications as prescribed by your doctor, get lots of sun and fresh air, plenty of sleep, and cap it all off with a healthy diet and daily exercise. Both your body and mind will benefit from doing these things, and you can look forward to maximal functioning in mind and body.

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Key to Good Health Tips

So many a times in life, people misuse their bodies trying to fulfill a dream. They eat whatever they find around, they are too busy to schedule period of time to drink enough water or engage in enough physical activities. They hardly find time for relaxation and they are continuously stressed. They outspend their bodies to fulfill their dreams. They may succeed, feeling fulfilled for a while and applauded by the whole world but their bodies may collapse earlier than they can imagine and hence not able or available to enjoy the fruits of their labor.

Health is a state of social, physical, and mental well being, not just the absence of disease and this is what God is interested in. you should not just be basking in the euphoria of not lying down in the hospital bed or hoping that anytime sickness knocks at your door you should be able to withstand.

Some people think they don’t need to do anything about their health because they felt their physical, mental and social state of health is okay. Whatever your state of health is you need to play your part to continue enjoying good health.
There are laws and natural laws of health you need to obey. Some of these laws include:

Law of knowledge: Don’t despise knowledge even if you think you don’t need it now. You can store it as a wise man. A lot of people despise knowledge in different aspects of their lives and get into trouble. Whatever is judge to be right by nature should not be despised. For instance, several researches have shown that certain foods, stressful lifestyle and physical inactivity are associated with non communicable diseases. It will be suicidal for a person to be consuming excessive amount of such foods, not exercising at all and living a stressful life continuously in the name of having faith for good health. Such attitude is not faith but rather foolishness.

Law of nourishment: The cells that make up every organ in your body are formed from the food you eat; therefore you should eat proper food (health diet) if you want these cells and hence your body to be healthy.

You should eat from all the basic food groups including fruits and vegetables every day. You need five servings of fruits and vegetables. Avoid excess sugar, salt, fat (including meat) and calories.

Law of Hydration: Drink at least 8 glasses of water daily and don’t wait till you are thirsty. Spread it round the hours of the day; don’t drink too much at a time

Physical Activity: You should engage in exercise (including walking) for at least 30 minutes per day for 5 days a week. Moreover, learn to move around generally rather than sit in one place. It improves all the systems in your body and prevents various chronic diseases. If your weight is above normal you need more exercise to burn the fat.

Adequate Rest and Relaxation: An average person needs about 8 hours sleep and rest daily. Strive to move near it even if you can’t get eight hours daily. Make sure you rest one day a week and at least four weeks annually away from your usual activities.

Avoid Overwork: Plan your life in such a way that you can be doing less and earning more. Learn to relax, take time to laugh and do other things you enjoy for some time daily. Form and retain healthy relationships, avoid the ones that stress you.

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Another Tale From The Fish

It is not only in academics that there are learning curves. The progressive steps in learning are also incorporated in athletics and sports as well. Take swimming for example. There are always steps of progression one has to master first before proceeding on to the next step, progression, skill or level. In all my years of teaching swimming I instilled basic progressions so that each student would become proficient enough in one basic skill before proceeding on to the next set progression. For example: one of the biggest fears I found out for adults who have never learned how to swim is overcoming the fear associated with putting their face in and under water.

In order to actually learn how to swim one has to overcome their fear and become familiar and comfortable in water. This is a first step in learning how to swim. Once a student becomes acclimated with opening their eyes under water is another basic progression. Now after having become familiar and comfortable in water we can start to perform basic breathing skills. This is done by either by lifting their face out or turning their face to the side to breath and after taking a breath turn their head so that they are face down in the water and expel their breath under water. Repeating this process several times until it become like second nature is a second step in becoming a swimmer.

The YMCA ever since the late 19th century has laid out very successful guides for mastering the art of swimming. But, before the Y instituted their progressive swim programs many people don’t actually know that Benjamin Franklin was a very proficient swimmer and even earned money teaching others how to swim. It is the YMCA though that has done the most for offering programs for people young and old to learn how to swim. The Red Cross has also had an important impact in the lives of millions keeping them save while learning how to swim through the Red Cross programs. Both the YMCA and the Red Cross are very similar and offer progressive swim levels for adults and children.

The biggest difference between the YMCA and the Red Cross is that the Y with it’s different levels from Pollywog, Tadpole, to Shark and Porpoise are designed primarily for children. The Red Cross meanwhile does offer beginner swim programs for our youth but it is also designed from beginner to advanced swim levels that adults find more appealing. A bit of controversy may arise when using Red Cross beginner swim guidelines when the YMCA is offering beginner swim lessons for adults. But, it seems to offer a better incentive than having a man or women pass Pollywog by passing beginner swim program using the Red Cross program. For adults both the Red Cross and the YMCA offer advanced levels for instructors

Taking that first step, that first plunge into the unknown whether a child or adult it is always advisable to have the water be consistent within comfort levels. It is pretty hard to teach one when the water is too cold and every one is freezing. I know from first hand knowledge that feeling. I was just a youngster when my father took me to the Old Irving Park YMCA to my first swim lessons. I don’t know if the Y heated the pool or not but all I remember is standing in the shallow end shivering the whole time. It wasn’t until the new Park Ridge Y opened up that I managed to pass every progressive swim level there was. That pool was heated.

Being on the high school swim team afforded me the opportunity to now start to use my expertise in teaching younger children how to swim. I found out early though that in competitive swimming pools the water temperature is kept quite a bit cooler than if one uses it for instructional purposes. The Inter- scholastic, Inter-collegiate and the Olympic guidelines all mandate if one us sponsoring a competitive swim event the water temperature must be between 78 and 80 degrees. That is really too cool for instructional and recreational purposes, especially for indoor pools.

It wasn’t until I reached college that the swim program at the University had three pools all kept at different temperatures. The competitive pool where we all practiced and held swim meets the temperature was consistent with the Inter-Collegiate and Olympic guidelines of 79 degrees. The instructional pool was kept at a balmy 87 degrees while the diving pool was at 80 degrees. Believe it or not pool temperatures do make a difference. Most people can tell in indoor pools that one degree does makes a difference.

I have found out through the years that when one is trying to learn how to swim it is of great help if pool temperature in indoor pools are kept at 87 to 90 degrees. Many don’t know that keeping a pool heated to a set degree whether it is 87 or 80 degrees the cost does not fluctuate that much. The main reason why pool costs increase is when the pool temperature deviates from a set temperature. As far as recreational swimming many don’t again realize that if one is using the pool for exercise say just swimming laps and the main focus is to loose weight or maintain a weight it is best to swim in moderately warm water rather than water that is cooler, say 78 degrees. The rational is that swimming in cooler water one tends to consume more calories in the long run.

Now, that we are in our comfort zone where the pool is warm enough and one isn’t shivering all the time we can focus on the progressive steps in learning how to swim. Here in Florida it was quite a while back that the public school systems put forth a program that encouraged every student be able to pass a swimming proficiency test. It just seems logical because Florida is surrounded by water on three sides. Now that program has been scraped. I guess budget cuts had a hand in not refocusing on the importance of having every child and adult learn how to swim. Sure the YMCA and the Red Cross offer in home programs. But, so many more of our youth are not able to participate in aquatic programs. Here, in Tampa where our budget cutting “Wizards” have closed practically every public pool and have made it almost financially impossible for families to have their children in programs that include basic swim lessons. It really is too bad that more of our youth and for that matter the adults don’t have the opportunity to learn how to swim. For if they did it would open up a whole new world and a lifestyle change that would greatly enhance their lives

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Part II: The Mind-Body-Faith Phenomenon: The Physiology of Optimism, Hope and Prayer

When striving to make positive health and attitudinal changes, it is important to remember that ones’ physical health, mental health, and spiritual health may depend on putting aside negativity and opting for a more positive lifestyle. This is not to say that all illnesses are controlled by the mind; they are not. But as an RN, I am hard-pressed to find a single medical condition that is not affected in some way by stress beyond the appendix. With that said, when the mind is worry-free and fear-free, as is the case when one prays, it is subsequently possible to adopt a more optimistic, hope-filled perspective, as endorphins are released into the body and travel across the brain and body to promote mind-body healing.

We have all heard the saying, “It’s all in your head.” Well, that is a very harsh thing to say to anyone, let alone someone who is not feeling well. However, when we recognize the mind as the ‘head of the mind-body connection,’ it pulls a lot of weight, as it challenges us at times to change our thinking, and adjust our attitude for maximal wellness in body, mind and spirit.

Like a self-fulfilling prophecy, a glum, negative outlook will likely reap poor results-socially, emotionally, mentally, and physically–especially in terms of general health and wellness. If you suffer from insomnia and say aloud you know you won’t sleep that night, you probably won’t. If you are given a new medication and are convinced it won’t work, the same is true as you may be allowing negativity to enter the situation. Positive thinking is central to realizing positive health outcomes. What we think and say matters, as they both affect our belief system, and the ability to heal.

On the other hand, positive thinking is necessary for optimal health and wellness in body, mind and spirit. With a positive attitude, you are able to look ahead with hope and certainty. A positive outlook, fueled by prayer, can allow a person to believe there is a power greater than themselves to help them at every turn, and to heal. It allows people to look forward with hopefulness rather than hopelessness and despair. This new found optimism not only opens wide the gates to improved health and quality of life, but it has, time and again, changed people’s body chemistry and promoted healing.

Adopting a positive-thinking lifestyle can allow almost anyone to change their perspective and be more at peace, hence boosting their metabolism and ability to heal. To a large degree, positive thinking alters body chemistry, and decreases the amount of cortisol in the body, effectively promoting maximal health in mind, body and spirit, hence the Mind-Body-Spirit Phenomenon, thus enhancing overall health and the promotion of maximal health.

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Part I: The Mind-Body-Faith Phenomenon: Prayer and Health

Certainly we all know people who live with what may be considered to be a stress-related mind-body illness. They may have unexplained chronic gastric upset, debilitating, unrelenting headaches, pain, psoriasis, unexplained seizures, an auto-immune condition, cardiovascular disease, etc… These conditions can flare up during times of stress, but may be lurk just below the surface during calmer, less stressful times. The real discovery is when we come to understand and embrace the fact that we ourselves, not just others are prone to have our very own challenges to mind-body wellness. Depression, anxiety, and stress-related illness, we all have them at some time or another. It’s not just something that happens to other people.

Part of accepting ones’ own mind-body disconnect lies in the recognition that each of us has a body-mind chemistry that is shared by the brain and body. That is, the mind affects the body, and, conversely, the body affects the mind. In as much as these conditions often appear out of the blue, without rhyme or reason, most mind-body dysfunction can be healed with medical treatment and sometimes even by changing ones perspective, and/or praying, as the mind is a powerful healing agent.

Sure, the mind and body work closely together, but prayer has also been credited with improving the health of many. Why? Well consider this. Hope, prayer, rest and relaxation, as well as, a positive outlook, have been reported by medical research to be very healing on a number of levels. There is hardly a condition that is not provoked or initiated by stress. Stress makes one feel vulnerable, sometimes anxious and fearful. It can provoke pain, exhaustion, thyroid dysfunction, cardiac conditions, hair loss, hives, and even exacerbate neuroimmune conditions such as myasthenia gravis or multiple sclerosis-and even some cancers. It can also bring about neurological conditions such as seizures of unknown origin, neuralgia, Bell’s palsy and the like.

On the other hand, hope, prayer and meditation can calm the storm waves of unrelenting tension and pain. It can dilate blood vessels for better oxygenation, calm brain waves, ease the tensions that one experiences on any given day, and quell even the most severe headaches. In essence, combining optimism, hope, and prayer can help to restore the body and mind to a condition called homeostasis, thereby paving the way for maximal health and well-being.

Yes, mind-body-spirit wellness often benefits from adding prayer to the mix, as is the case with the Mind-Body-Faith Phenomenon. For some people, prayer is an integral part of their plan to realize optimal health in body, mind and spirit that results in quicker healing as it changes one’s physiology for the better.

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