As you have learned, optimum health is a state of being which refers to the physical, mental, and social well being of an individual, and therefore, is indeed a unique treasure that one should continue to strive for, develop, and maintain, during a lifetime. Whereas optimal wellness is the state of living a healthy lifestyle and enhancing well being. How do you achieve health and wellness?
By learning the 20 Tips For A Healthy Lifestyle, you will know the difference between health and wellness . To put it simple, the true foundation of health and wellness is good nutrition. With it you will be well on your way, and in a much better position to achieve and maintain overall optimum health and wellness. Good nutrition is a basis necessity for overall health and well being, if not survival. Optimal health and wellness requires a balance that comprises the whole person. Simply stated by The World Health Organization………….Health is a state of complete physical, mental, and social well being, and not just absence of disease and infirmity………………
Let’s look at a good definition on good nutrition. According to Wikipedia, is
the diet of an organism is what it eats, which is largely determined by by the availability and palatability of foods. For humans, a healthy diet includes preparation of food and storage methods that preserve nutrients from oxidation, heat and leaching, and that reduce risk of food borne illnesses.
In humans, an unhealthy diet can cause deficiencies-related diseases such as blindness, anemia, scurvy, preterm birth, stillborn, and cretinism, or nutrient excess health-threatening conditions such as obesity and metabolic syndrome, and such common chronic systemic diseases, as cardiovascular disease, diabetes, osteoporosis.
For more from Wikipedia on good nutrition read here.
Optimum health and well being involves balancing all other life factors (dimensions), which, are interactive and dependent on each other. These life factors or dimensions are physical, emotional, social, intellectual, occupational, spiritual, genetics, aging, and environmental. According to the NIH, simply changes your habits can change your life for the better. Keeping all the life factors in balance is vitally important.
People often think about wellness in terms of physical health, like nutrition, exercise, weight management, etc., but it is so much more. Wellness is a holistic integration of physical, mental, and spiritual well-being, fueling the body, engaging the mind, and nurturing the spirit. Quoting the study:
It’s more about living life fully, and is a lifestyle and a personalized approach to living life in a way that allows you to become the best kind of person that your potentials, circumstances, and fate will allow.
Life Factors Influencing Health and Wellness
Physical Health. Physical wellness promotes proper care of our bodies for optimal health and functioning. Some of the most obvious physical signs of being unhealthy appear physically in ailments, sickness, and disease. Overall physical wellness encourages the balance of physical activity and proper nutrition.
This includes maintaining or increasing your energy and fitness level through nutrient-rich foods and healthy fluids, maintaining the best body weight for your height and age through physical activity and nutrition, self-care in treating ailments, rest and relaxation, recreation, quality regularly scheduled sleep, controlling abusing drugs, tobacco, and alcohol (drink moderately), avoiding eating unhealthy convenience foods, and natural supplementation.
Physical activity is a lifestyle choice and a must, in achieving optimum health and wellness. You should have a good blend of both leisure and structured but moderate physical activity. Leisure activities would include hiking, playing with your pets, swimming, fishing, walking, and biking. More structured exercise would include running, training, and sports. Physical activity doesn’t have to be over-consuming to enjoy the benefits, as many people may think.
Nor, does one have to give up all of their favorite foods either. According to a National Institutes of Health (NIH) review, moderate exercise of 150 minutes a week is sufficient and in eating, reducing calorie intake and portion size is effective. Rest and relaxation should include activities such as deep-breathing exercise, or meditation, or yoga, or any other activities that normally relaxes you. That activity could be fishing, for example.
According to various NIH studies deep-breathing, meditation, and yoga are all beneficial for not only physical health but mental and emotional health, as well. Recreation can be anything you enjoy doing that relaxes you, brings you peace of mind, and happiness. The NIH has numerous studies on the physical and mental benefits of recreational activities. Here are just a couple: “Participating in Activities You Enjoy” (National of Aging NIH) and “Social Relationships, Leisure Activity, and Health in Older Adults”.
Recreation and leisure activities sort of overlap here since they both bring enjoyment and make you smile and laugh, meaning they are not only beneficial physically but psychologically, as well. The NIH confirms these benefits in several studies: “The Laughter Prescription” , ” Laughter is the Best Medicine? A Cross-Sectional Study of Cardiovascular Disease Among Older Japanese Adults” , and “Effects of laughing, smiling, and howling on mood”.
There is overwhelming documented evidence that getting a minimum of 7 hours of quality sleep is not only beneficial for physical health and wellness but also for mental health and wellness. One NIH “The Benefits of Slumber” study confirmed that lack of quality sleep increases the risk for obesity, heart disease and infections. The study also confirmed the following:
Sleep services all aspects of our body in one way or another: molecular, energy balance, as well as intellectual function, alertness and mood,
says Dr. Merrill Mitler, a sleep expert and neuroscientist at NIH. Another NIH study confirmed that sleep plays a vital role in brain function and systemic physiology across many body systems. For example, all-cause mortality is also increased in men with sleep disturbances. For those with underlying medical conditions, sleep disruption may diminish the health-related quality of life of children and adolescents and may worsen the severity of common gastrointestinal disorders. Relaxing and occasional napping is desirable for your body to rest and rejuvenate, according to a study out of Ontario, Canada and reviewed by Wiley Online.
Eliminating the use of drugs, over-use of prescription medication, and smoking are crucial to your physiological health and wellness, per this NIH study. However, surprisingly, natural fermented wine and beer are even considered healthy and beneficial, particularly in cardiovascular disease, if consumed moderately, according to the NIH.
Eliminate or at least reduce eating convenience foods such as unhealthy processed or refined foods, or precooked foods, high-sugar, processed meats, or high-sodium foods, fried foods, or microwavable foods. Substances which alter mood or bodily functions, should be restricted or avoided because of addiction that is a biological brain disease that is chronic and relapsing in nature, per an NIH study.
Addictive personalities and others with known health risks, should avoid these types of substances completely since they exert their effects on the user’s nervous system and change the user’s feelings, emotions, and behavior. Self-care of common ailments, injuries, or mild sicknesses should routinely addressed and treated at home. Signs of serious sickness or injury, other serious or life-threatening symptoms, should receive emergency or professional medical care. These recommended activities are the basics for achieving overall physical health and wellness.
Emotional Health. Emotional health is an important part of overall health and wellness. What’s incredible is many of the healthy life activities discussed above under physical health are just as effective and beneficial in dealing with emotional and mental issues, as noted. People who are emotionally healthy are in control of their thoughts, feelings, and behaviors. They are able to cope with life’s challenges. They can keep problems in perspective by being resilient and bounce back from setbacks, according to an NIH study. Positive emotions play a crucial role in enhancing coping resources in the face of negative events.
Emotionally stable individuals feel good about themselves and have strong relationships. Maintaining positive emotions about oneself and life in general benefits your physical and mental health, according to the NIH. Having strong social relationships , both quality and quantity, positively affect mental health, health behavior, physical health, and mortality risk, another NIH study found.
Being emotionally healthy does not mean you are happy all the time, however. It means they are aware of their emotions. They can deal with them, whether they are positive or negative. Emotionally stable individuals and individuals who can regulate their emotions, is associated with greater well being, income, and socioeconomic status and success, an NIH study revealed. Emotionally healthy people still feel stress, anger, sadness, and the whole array of emotions troubled people face.
But, they know how to manage their negative feelings or have the ability to develop strategies to offset emotional disturbances. Depression, anxiety, stress, poor body image, grief, loss, chronic illness, a major change in your life such as becoming a new parent can all affect your mental and emotional health and day to day living. Sometimes it is hard to know if what you are experiencing is depression or sadness, worry or anxiety. For example, studies like an NIH study, confirmed the link of mental illness developing from chronic disease from uncontrolled emotions.
In order to stay healthy patients with chronic conditions often have to adjust their aspirations, lifestyle, and even employment. Many grieve about their predicament before adjusting to it. But others have protracted distress and may develop psychiatric disorders, most commonly depression or anxiety. Fortunately, according to the American Psychological Association (APA), research shows that most people are resilient and over time are able to bounce back from tragedy by learning how to control their emotions.
It is common for people to experience stress in the immediate aftermath, but within a few months most people are able to resume functioning as they did prior to a disaster, life changes, disease, or other events. However, not all people are successful and don’t bounce back as quickly.
So, here are some suggestions to build emotional well-being and gain a sense of control:
- Give yourself time to adjust and try to be patient with changes in your emotional state, particularly if it was traumatic, per the NIH. Individuals recover at different time intervals and some recover quicker than others. Social support is important, according to the NIH. Ask for support from love ones and friends.
- Express what you are feeling to your love ones or support group (per NIH) and keep a journal writing down all you are experiencing, according to the Centers For Disease Control (CDC).
- Engage in healthy and positive behaviors to enhance your ability to cope with excessive stress, per an NIH study. Avoid all the unhealthy activities covered under physical health.
- Rely on set routine times for eating and sleeping, replace old harmful habits gradually with new ones, and participate in activities you enjoy like a hobby, or swimming, etc.
- Live the status quo at least temporally by not making major life decisions, according to the NIH, particularly in a depressed state.
“Something Is Not Right…..I Just Don’t Feel Good!”
Does that statement sound familiar? Is it possible to be “not very sick” without being in optimum health and wellness? YES, by knowing and implementing the 20 Tips For A Healthy Lifestyle. The best example of this kind of condition we can give you, is to be so chronically energy-deprived and nutrient-deficient that you have to pick yourself up with caffeine all day long to remain in a functioning state and you feel awful most of the time.
Being in this condition, is not technically an illness or disease, is it? But, it’s not optimum health either. Your condition would fall somewhere in between, not sick enough to seek medical attention, but, not feeling as good as you could. Not surprisingly, it seems to be normal in our fast-paced, 24-7 world we live in, that millions of people function this way every single day. Well, actually existing, not actually functioning.
There is much more to optimal health than making it to the end of the day, and deceiving yourself by thinking I am doing fine. Research has shown that most Westerners’ diet is characterized by a high intake of saturated fat and omega-6 fatty acids, reduced omega-3 fat intake, an overuse of salt, too much processed meats, and too much refined sugar, all found in convenience foods such fast foods, processed foods, and others, as outlined above in the foods “not to eat” we covered.
Over abundance of calories consumed and the types of macronutrients that compose the Western diet lead to increased inflammation; causing the in-between “not-sick-enough” to seek medical attention feelings; to immune deficiencies causing reduced control of infection; to being overweight or obese and can’t loose weight, to more serious conditions involving increased rates of cancer, and increased risk for allergic and auto-inflammatory disease, and heart disease and others.
The Impact of Western Diet and Nutrients on the Microbiota and Immune Response at Mucosal Interfaces” study, the NIH found the Westernized diet, defined as high dietary intake of saturated fats and sucrose and low intake of fiber, represent a growing health risk contributing to the increased occurrence of metabolic diseases, diabetes and obesity in countries adapting a westernized lifestyle.
According to the NIH, the world is facing a global pandemic of obesity due to increased reliance upon processed foods, increased away from home intake and greater use of edible oils and sugar-sweetened beverages. Reduced physical activity and increased sedentary time is being seen also, causing this rapid rise of obesity and life-threatening diseases seen across the globe. Want another example of documented research?
According to another study by the NIH, a Western-type diet, characterized by a significant share of highly processed and refined foods and high content of sugars, salt, fat and fatty protein from red meat, has been recognized as an important factor contributing to the development of metabolic disorders and the obesity epidemic around the world.
One more study just so you’ll see how poor diet also effects your emotional and mental state as well. According to Harvard Medical School, multiple studies have found a correlation between a diet high in refined sugars and impaired brain function, like the Western-type diet, and even a worsening of symptoms of mood disorders, such as depression. Simply put food affects mood! Do you see the culprit now?
Solution 1 To Optimum Health and Wellness
Now we get to the root of the 20 Tips For A Healthy Lifestyle. Then what’s good nutrition health? Recently, we stumbled across a really basic, workable definition, of optimum health and wellness.
Health is the mental and physical energy, vitality and resistance to live joyfully in your own body and face the challenges of life…………………
Optimum health, then, would mean living the best you can be every single moment of every single day! Right! So, how do you do that? Eat foods found in the ancient Mediterranean diet which comprised of primarily cold-water fish and lean meat protein, whole grains and whole breads, lots of fresh fruits, vegetables, and nuts, lentils and beans, fermented foods, and red wine used moderately. Rachael Ray thinks highly of the Mediterranean diet (1).
All these foods contain beneficial micronutrients of antioxidants, essential amino acids, vitamins and minerals, monounsaturated omega 3 fatty acids, and anti-inflammatory foods. By the way, the Mediterranean diet was chosen as the number 1 overall nutrition diet for 2019 by the U.S. News and World Report. Couple of points we’d like to stress. All nutrient-dense foods should be grown certified organic also and GMO-free (non-genetically modified), per another NIH study.
One very good option here is to plant fruits, vegetables, nuts, and seeds, in your own backyard garden, because you will not only be getting the freshest wholesome produce on the planet by controlling what you plant, you’ll be doing your body some good with some good-old physical activity.
Start preparing fresh healthy and balanced meals for you and your family, at least once a day rather than eating out or buying takeout. Studies, like this NIH study, has shown the health benefits of preparing home-cooked meals because you can make better nutritious choices and just as important family time together. It’s also important to understand the importance of buying fresh-from-the-field produce.
Modern food industry standards and practices do not supply the general public with foods high in nutritious value. In fact, as a general rule, as much as 50 percent of the nutritional value of the foods available for the general public, is lost, because of refrigeration and the time involved from the farm to your grocery shelves, although they’ll look fresher than they’re actually are.
According to the a University of Akron study, researcher at Penn State University recently studied the effects of storage on the nutrient content of fresh spinach, for example, and found the spinach retained only 53% of its folate, a key amino acid nutrient, after only being 8 days old.
Here are the foods we recommend: grass-fed finished lean meats, fresh, organic, free-range finished poultry, grass-fed finished dairy and eggs (A); fresh cold-water or wild-caught fish and seafood (A); fresh organic fruits, vegetables, raw nuts, and seeds (A); and organic whole grains and complex carbohydrates, natural fermented foods, monounsaturated oils like extra virgin olive oil, fresh organic herbs and spices, and antioxidant drinks, infused water, naturally fermented red wine and beer, and fruit and veggie smoothies (A). And, reward yourself with a piece of dark chocolate for a snack! Yes, that’s right, dark chocolate, not milk chocolate.
Solution 2 For Optimum Health and Wellness
Do you want to have the enough energy to pursue and realize optimum health every moment of every single day? Do you want to know the health benefits of Peruvian Maca root (A), and what it can do for you? If I said to you….”You can have optimum health and wellness!”
Would you believe me? If I said to you, there is a natural growing healing herb supplement capable of providing you with so much energy, you will know you are not the same person you were, would you seriously consider researching it, or trying it? Peruvian Maca is a biennial root plants native to the high Andes Mountains of Peru.
P Maca has been recognized for it’s Adaptogen properties. Adaptogens are a class of herbal plants which will assist you in normalizing bodily functions, allowing your body to “adapt” to physical and mental stress by increasing your energy level, stabilizing blood sugar, giving you clarity of mind and spirit, and by combating and mitigating stress.
P Maca offers many other health benefits, as well, offering you a wide range of therapeutic effects, without causing any major negative side effects. And more importantly, it assist you in combating harmful cell damage. As an antioxidant, it removes free-radicals, and waste products from cells, caused by free radicals. Free radicals present in cells are associated and implicated in most serious diseases such as the onset of cancer.The medicinal properties of P Maca are well known in the Andes Region, and it has been used for thousands of years by the indigenous people of Peru, as a natural healing medicine and energy booster.
There is archaeological evidence of the cultivation of Maca as a healing plant medicine dating back to 1700 B.C. It was the normal regimen for Incan Imperial Warriors, whom were fierce fighters, to consume large quantities of P Maca, which enabled them to gain legendary strength and energy as warriors, before they went into battle and always defeated their enemies.
It is said that the Spanish conquistadors also used P Maca when they first arrived in the Americas and learned of Peruvian Maca. P Maca potency was so valued by the indigenous people, it was used as a currency for trade.
Maca root energy-how does it work?
Maca root energy is very different from other energy-enhancers available on the market today. It contains no caffeine, no processed sugar, and no pharmaceutical enhancers. The energy received from Peruvian Maca is naturally assimilated, boosting your energy level in a balanced, and sustainable manner, not ever stressing your adrenal glands, depleting your energy, like other energy enhancers are known to do. Sustained and elevated energy is also a result of a natural balance of your hormones, as well. Another benefit of Maca root energy, is it aids in balancing hormones. The wide ranging benefits of Peruvian Maca are well documented, and are incredible, per this NIH study.
Peruvian Maca is a “nutritional treasure”, your body is seeking. A powerhouse of nutrition, it contains 60% carbs,10% plant rotein, 8.5 fiber, 20 essential amino acids, nearly all the known amino acids, 20 fatty acids (omega 3s), natural fruit sugars, major vitamins and minerals, 6 trace minerals, phytonutrients, and sterols, which lower cholesterol levels. P Maca is a perfectly-balanced nutritional treasure available to supplement your diet.
For more in depth information on supplementing with Peruvian Maca, read this review “What Is In Maca Root? In this review, you can also request your two FREE items, the e book “The Secret Science of Staying Slim, Sane, and Sexy After 40,” and your 7-night trial sample of “Julva.”
You now know the 20 Tips For A Healthy Lifestyle. The question is, are you going to act on your new found knowledge? If you would like more information, or have question, let me known below, and we’ll be happy to get back to you. Your comments are also welcomed.
(A) Use these links for more in depth information, more documented studies, and to purchase any of these incredible nutrient-dense foods for optimal health and wellness.
(1) Bright Side Video