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, found a 2015 Canadian Veterinary Journal study reviewed by the National Institutes of Health (NIH).
Whereas optimal wellness is the state of living a healthy lifestyle and enhancing well being. How do you achieve Wellness Of Living?
By learning to live a lifestyle of true wellness, you will know the difference between health and wellness. To put it simple, according to the President’s Council on Sports, Fitness, and Nutrition “Importance of Good Nutrition” study, true foundation of health resulting in wellness is good nutrition.
With your new-found lifestyle you will be well on your way, and in a much better position to achieve and maintain overall optimum health and therefore, 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 in their 2020 research “Constitution”………….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 a 2017 Canadian Veterinary Journal reviewed by the NIH, simply changes your habits can change your life for the better. Keeping all the life factors in balance is vitally important.
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.
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, keeping all the life dimensions in balance, and nurturing the spirit found a 2017 Canadian Veterinary Journal study reviewed by the NIH.
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. These healthy lifestyle activities are confirmed in a NIH study “Healthy Habits Can Limit Life”.
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 2017 NIH “Some Concepts About Nutrition and Physical Activity” 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, per a 2017 Frontiers Psychology (NIH) study; meditation, per a 2020 “8 Things To Know About Meditation For Health” study; and yoga, per a 2019 NIH “Yoga: What You Need To Know” study, 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”, per an NIH “National Institute of Aging” study; and “Social Relationships, Leisure Activity, and Health in Older Adults”, per a 2015 Health Psychology (NIH) study.
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” , per a 2016 American Journal Lifestyle Medicine (NIH) study; ” Laughter is the Best Medicine, per a 2016 Journal of Epidemiology (NIH) study, a Cross-Sectional Study of Cardiovascular Disease Among Older Japanese Adults”; and “Effects of laughing, smiling, and howling on mood”, per a 2002 Psychology Report (NIH).
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 2013 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 2017 Nature and Science of Sleep (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 2009 Journal of Sleep Research 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 “Physiological Effects of Alcohol, Drugs, and Tobacco on Women”. However, surprisingly, natural fermented wine and beer are even considered healthy and beneficial, particularly in cardiovascular disease, if consumed moderately, according to a 2012 Nutrients study reviewed by 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, found a NIH study “How Stimulates Affect the Brain 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 a 2005 Journal of Perspective (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 a 2015 NIH “Positive Emotions and Your Health” study. Having strong social relationships , both quality and quantity, positively affect mental health, health behavior, physical health, and mortality risk, another 2011 Journal of Health and Social Behavior (NIH)study found.
Being emotionally healthy does not mean one is happy all the time, however. It means one is 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 2014 Emotions study reviewed by the NIH revealed.
Emotionally healthy people still feel stress, anger, sadness, and the whole array of emotions or trauma troubled people face but reflect more resilience in dealing with these challenges, per a NIH review “Understanding the Impact of Trauma”. But, they know how to manage their negative feelings or have the ability to develop strategies to offset emotional disturbances, per a 2014 Emotions study reviewed by the NIH.
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 a 2000 Western Journal of Medicine (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), a 2020 “Building Your Resilience” study 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, found a 2013 APA “Recovering emotionally from disaster” study
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 a NIH study “Understanding Impact of Trauma”. Individuals recover at different time intervals and some recover quicker than others. Social support is important, according to a 2009 Current Opinion Psychiatry (NIH) study. Ask for support from love ones and friends.
- Express what you are feeling to your love ones or support group, per a 2019 Telemed J E Health (NIH) study and keep a journal writing down all you are experiencing, according to the Centers For Disease Control (CDC) study “Journaling For Your Health”.
- Engage in healthy and positive behaviors to enhance your ability to cope with excessive stress, per a 2010 American Journal of Lifestyle Medication (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, per a 2019 NIH “Changing Your Habits To Better Health” study.
- Live the status quo at least temporally by not making major life decisions, according to a 2011 Cognition Therapy and Research (NIH) study, 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 experiencing health and wellness? YES! You will realize this condition of existence by knowing and implementing the Wellness Of Living principals. 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 can. 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. People often avoid seeking medical care even when they suspect it may be necessary; nearly one-third of respondents in a recent national United States (U.S.) survey reported avoiding the doctor, found a 2015 Springer 2015 study published in the Journal of General Internal Medicine.
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, like this 2014 Nutrition Journal (NIH) study, 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 lack 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, found a 2017 Frontiers of Immunology (NIH) study.
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. According to a 2018 Nutrition Review (NIH) study, Western-style eating represent a growing health risk contributing to the increased occurrence of metabolic diseases, diabetes and obesity in countries adapting a westernized lifestyle.
According to a 2013 Nutrition Review (NIH) study, 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 fattening 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 “Health Effects of Changes in the Structure of Dietary Macronutrients Intake in Western Societies”, characterized by a significant share of highly processed foods.
These types of foods, high content of sugars, salt, fat and fatty protein from fat red meat, have 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 “Nutrition Psychiatry: Your Brain On Food” study, multiple studies have found a correlation between a diet high in refined sugars, like the Western-style diet, and impaired brain function, linked to an even worsening of symptoms of mood disorders, resulting in depression. Simply put food affects mood! Do you see the culprit now?
Solution 1 To Optimum Wellness Of Living
Now we get to the root of the issue. Then what is 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…………………
Research has shown that psychological health assets of positive emotions, life satisfaction, optimism, life purpose, social support, are prospectively associated with good health measured in a variety of ways found a 2016 American Journal of Lifestyle Medicine reviewed by the NIH.
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 raw nuts, edible flower seeds, lentils and beans, natural fermented foods, fresh herbs and spices, 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 2020 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 2017 Environmental Health (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 heirloom varieties (non-GMO’s) you plant and what nutrient-dense organic soils you plant in, and types of fertilizers and pesticides you use opting for organic, you’ll be doing your body some good with some good-old physical activity which is always a winner.
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 2017 International Journal of Behavioral Nutrition and Physical Activity (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, thus the importance of planting your own garden.
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 percent 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 edible flower seeds (A).
- Other foods include 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. Adaptogens accomplish this by increasing your energy level, stabilizing blood sugar, giving you clarity of mind and spirit, and by combating and mitigating stress, according to a 2018 Chinese Medicine study reviewed by the NIH.
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, found a 2019 Molecules study reviewed by the NIH.
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, enhancing your Wellness Of Living, per a 2008 Menopause study reviewed by the NIH.
Peruvian Maca is a “nutritional treasure”, your body is seeking. A powerhouse of nutrition, it contains 60 percent carbs,10 percent 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 secrets of Wellness Of Living. 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