13|Wrap up of 6 pillars/principles to better health & wellness

Thriving After 50 "Mind Body Soul"

Thank you for joining me on Thriving After 50 "Mind Body Soul" as I wrap up the 6 pillars/ principles to better health & wellness as I put it all together and give you tips on how you can apply the six principles and get results and start improving your health & quality of life! These are 6 simple pillars/principles I used to improve my health and I eliminated diabetes, high cholesterol, high blood pressure, high A1c, obesity and acid reflux WITH NO MEDICATION AT ALL! It starts with #1 Mindset Your mindset plays a critical role in how you cope with life's challenges. Like managing your h/p h/c improve your eating habits but it's necessary to utilize these tools to better manage your health. If you want to change your life you have to change your mindset. You want your health to improve you have to change your mindset about your health. Here’s the tip: To better manage your health it goes back to the 3A's applying these pillars/principles to make adjustments to your mindset about your health #2 Habits You don’t decide your future, your habits decide your future! Managing Yourself Our habits govern our lives, literally. Research shows that around half of our daily actions are driven by repetition This is probably why behavioral specialist have spent so much time writing about how to establish and keep positive habits. Here’s the tip: To improve your habits you must be aware of the habit you want to improve and why it no longer serves you, once you discover that, next come up with a reasonable goal and practice that, you will know when it's a habit, you'll do it without thinking about it. Develop that than move on to the next goal and repeat. #3 Benefits of Physical Activity Immediate Benefits. Regular physical activity is one of the most important things you can do for your health. Being physically active can improve your brain health, help manage weight, reduce the risk of disease, like high bp, hc, ha1c, diabetes and obesity strengthen bones and muscles, and improve your ability to do everyday activities. Weight Management. To maintain your weight: Work your way up to 150 minutes a week of moderate physical activity, which could include dancing or yard work, swimming, jogging, aerobics, zumba . You could achieve the goal of 150 minutes a week with 30 minutes a day, 5 days a week. Here’s the tip: Walk out the door, walk in any direction for 15 minutes and turn around and walk back and you just walked 30 minutes! Anyone can do that #4 You are what you eat! And how you eat is equally important "portion size" Size matters How a balanced diet can reduce the risk of chronic diseases Because bad diet is link to 4 of the top 10 leading causes of death Heart disease Cancer Strokes Diabetes Here’s the tip: If you want to eliminate something from your diet, start with a few days a week versus all at once and add another day the next week until it has been totally eliminated. #5 Why Sleep is so Important A good night’s sleep is incredibly important for your health. In fact, it’s just as important as eating healthy and exercising. Unfortunately, there’s a lot that can interfere with natural sleep patterns. Sleep quality and duration can have a major effect on many health risk factors. These are the factors believed to drive chronic diseases, including heart disease. A minimum of 7 hours so plan your bedtime accordingly Here’s the tip: First set a realistic bed time. One hour before that time stop everything and prepare you mind and body with some meditation and deep breathing, releasing the thoughts, worries and anxiety of the day! You get in bed and you'll fall asleep and will get good quality sleep! #6 Why stay hydrated? Getting enough water every day is important for your health. Not drinking enough water can cause unclear thinking, result in mood change, cause your body to overheat, and lead to constipation and kidney stones. Water has no calories, so it can also help with managing body weight and reducing calorie intake when substituted for drinks with calories, such as sweet tea or regular soda. It uses that water in all its cells, organs, and tissues to help regulate temperature and maintain other bodily functions. Benefits: Optimizes the flow of oxygen and nutrients to your cells Levels blood pressure Aids in digestion Protects organs and tissues Cushions joints for more comfortable participation in activities Regulates body temperature Maintains electrolyte balance Here’s the tip: You should consume half your body weight in oz daily. If you're on medication, you should drink at least one extra bottle of water a day Every time you go to use the restroom, drink a bottle of water after Eat fruit that high in water, melons like watermelon, cantaloupe, honeydew, melon, lettuce, celery, eat those fruits and vegetables high in water as well. Want to add flavor add some mint leaves peppermint leaves cucumbers, watermelon Lemons, limes, to your water to add some flavor. Apply all 6 pillars/principles together and watch how your health and quality of life will improve. That's what I have for you today. Hope that this podcast is added some value to your life.. And remember knowledge applied is power! I'm Coach G and I'll see you on the next level