1) Sit or stand straight.
2) Place your left hand over your navel and your right hand over your chest.
3) Inhale slowly - through your nose. Your nose has filters that help to clean the air you breathe in. When you inhale, your stomach should expand outward like a balloon. Your right hand on your chest should barely move.
4) Exhale through your mouth, emptying the lungs. When you exhale, your stomach should flatten.
1. If you must drive a lot, take frequent breaks that are away from the road or in buildings that are well ventilated.
2. The most healthful air is found near trees and green plants, or by waves of the ocean, which is the best air.
3. Sleep with your window open –if possible, or open it for a while before you go to sleep. If you live in an area where you must keep your windows closed for safety reasons or you have been instructed to keep them closed because of allergies, invest in an air purifier.
4. Clean your home often. Vacuum rugs and carpet frequently. Don’t forget to keep the basement clean. Air circulates from the basement, throughout the rest of the house.
5. Don’t allow dark, damp areas of your home to grow mold and mildew. 6. Keep green plants around the house.
7. Practice good breathing techniques.
This may seem like a silly question, but here are a few pointers about the use of water.
It is best not to drink large amounts of water during a meal. This can interfere with your ability to digest food efficiently.
In the summer, when the weather is very hot, it is best to drink water on a scheduled rather than relying on thirst - especially in older people.
A gallon of water weighs about 8 pounds. If you have large, sudden weight losses, this is usually due to water changes in the body. Replacing those losses is very important. Two cups of water will replace about one pound of water weight loss.
If you have health problems such as congestive heart failure or kidney failure, your body can hold on to excessive amounts of water. Swollen ankles or trouble breathing could be evidence of this. Depending on the seriousness of your condition, you may not be able to tolerate 8 or more cups of water. Check with your doctor before making any significant changes in the amount of water you drink if you have any of these conditions.
Drinking unreasonable amounts of water has been know to lead to water intoxication and can be very dangerous.
Water is lost from the body at very high rates.
All together, the body loses almost 11 cups of water a day. The kidney loses the most, followed by the skin and lungs. Since the body itself makes some water, and since we get between 2 and 4 cups of water from food, this is why 6 - 8 cups of water a day is recommended.
Replacing water losses from the body is very important. Failure to replace water loses from prolonged sweating, can lead to heat exhaustion.
If you tend to eat a high protein diet, it is important that you get adequate fluid to help eliminate the waste products.
Drinking the right amount of water can also help you avoid constipation problems. During periods of illness, when you are experiencing vomiting, diarrhea, or high fevers, it is necessary to replace those fluids to prevent dehydration.
Vitamin D is important but to produce it, sunlight is needed. The sunlight exposed to the skin causes your body to produce vitamin D, which helps the body to absorb and use calcium and phosphorus and helps the body build and repair bone mass.
Scientists are now relating Vitamin D deficiencies to such diseases as cancer, high blood pressure, depression, seasonal effective disorder, immune system disorders such as multiple sclerosis, rheumatoid arthritis and even diabetes. Sunlight may be beneficial in avoiding such diseases.
Sunlight serves as a disinfectant. Have you ever noticed that areas that don’t receive much sunlight tend to grow mold, mildew, bacteria and other germs? Thus, allowing the sun to shine into our homes and other dwelling places, helps to keep harmful microbes from thriving in places that they should not be.
Sunlight at the right times helps to control sleep patterns. Exposure to sunlight causes certain hormones of the body to go up and down to make you wake up and get to sleepy.
The Sunlight shining on plants produces carbohydrates from the CO2 we breathe out --- that’s how we get our food. Otherwise, we would starve.
1. Pray and meditate while making up your mind to make changes in your lifestyle.
2. Get an evaluation from your doctor.
3. Eat balanced meals as tolerated and as advised by your doctor.
4. Try to eat your meals at the same times each day.
5. If you feel you need to snack or start to crave sweets, nicotine or other substances, snack on healthy items.
6. Eat plenty of fruits and vegetables daily.
7. Take a dietary supplement if you need one.
8. Restrict the amount of sugary foods you eat
9. Find alternatives to coffee, tea and caffeinated beverages.
10. Avoid putting yourself in situations that are likely to present temptations for you.
Amphetamines (“speed” or “uppers”)
Methamphetamines (“speed”, “meth”, “chalk”)
Methamphetamine Hydrochloride, “ice”, “crystal”, “glass”, “tina”)
-Makes the mouth dry, alters taste, causes nausea, upset stomach, loss of appetite, weight loss, stomach ulcers, back and forth cases of constipation and diarrhea.
Cocaine (“snow, or “coke”)
-Alters taste of food, has an anesthetic effect.
Barbiturates (“barbs”, “downers”)
-Causes vitamin D, calcium, Thiamine (B-1), folic acid and vitamin B-12 to function improperly in the body. It also causes the body to lose more vitamin C.
Tranquilizers (“Valium”, “Librium”)
-Causes increased appetite, weight gain, and higher cholesterol levels. It also causes the vitamin Riboflavin (B-2) not to work properly in the body.
Opium
Causes cravings for sweets, fluctuations in blood sugar, and possibly weight gain.
Lysergic Acid Diethylamide (“LSD”)
Phencyclidine (“PCP”, “angel dust”)
-Causes high blood pressure, increased heart rate and increased blood sugar.
Marijuana/Cannabinoide (“pot”, “grass”, “Weed”)
-Causes dry mouth, increased appetite and weight gain.
Heroin (“H”, “junk”, “smack”)
-Leads to decreased appetite and weight loss. Also causes nausea, vomiting, constipation and electrolyte imbalance.
Morphine (“M”, “dreamer”) codeine
-Causes dry mouth, loss of appetite, weight loss, slowed digestion, nausea, vomiting and constipation.
Nicotine (cigarettes)
-Causes vitamin C to not work properly.
Caffeine – found in coffee, tea, chocolate, cocoa, soft drinks and some over-the-counter medications
Caffeine is a stimulant. It can lead to insomnia, nervousness, irritability, anxiety, heart rate and heart rhythm disturbances.
Alcohol – found in liquor, wine and beer. It can lead to malnutrition because it provides calories without protein, vitamins or minerals. It takes the body about 1 1/2 hours to process a serving of alcohol. Alcohol significantly affects most vitamins and minerals in the body and thus, leads to many health problems. It can also lead to burning or erosion of the throat and stomach, bleeding ulcers, high blood sugar, low blood sugar, and cirrhosis of the liver, cholesterol problems and diarrhea.
Sugar – a concentrated form of carbohydrates that has 16 calories per teaspoon. Sugar provides calories while not providing other important nutrients. Too much sugar can lead to obesity, which can lead to diabetes, heart disease, gallbladder disorder, liver problems, high blood pressure, hernia, gout and breathing disorders. Too much sugar can also cause tooth decay.
Substances of abuse, including Alcoholic beverages and illicit drugs and prescription drugs if taken without discretion, can affect your health and nutrition status.
1. Some substances increase or decrease your appetite,
2. Some substances interfere with the absorption of nutrients from the foods you eat.
3. Some substances interfere with your metabolism or how your body uses the nutrients in the foods you eat.
4. Some substances affect how your body excretes urine and feces.
5. Some substances can interact with medications you need to take in order to manage a health problem.
So when we take concentrated substances into our bodies whether they are necessary, unnecessary or illicit substances, there are almost always side affects and/or consequences---and we should always weigh the benefits of taking medication versus what would happen to you if you don’t take the medicine. The cure should not be worse than the disease. Certainly recreational drugs should have no place in a healthy persons lifestyle.
Stress, anxiety, even, at times, anticipation, can all disrupt your sleep. Learn how to relax when you need to.
Follow a regular schedule -- go to sleep and wake up at the same time, even on weekends. Sticking to a regular bedtime and wake time schedule helps to keep you in sync.
Try not to nap too much during the day.
Try to exercise at regular times each day. Finish your workout at least a few hours before bedtime.
Try to get some natural light in the afternoon each day.
Don't drink beverages with caffeine - especially late in the day. Caffeine is a stimulant.
Don't drink alcohol or smoke cigarettes to help you sleep. Even small amounts of alcohol can make it harder to stay asleep. Also, the nicotine in cigarettes is a stimulant.
Create a safe and comfortable place to sleep. Make sure there are locks on all doors and smoke alarms on each floor. The room should be dark, well ventilated, and as quiet as possible.
Develop a bedtime routine. Do the same things each night to tell your body that it's bedtime.
Use your bedroom predominantly for sleeping. Give yourself about 15 minutes to fall asleep. If you are still awake and not drowsy, get up - then go back to bed when you feel sleepy.
If you are so tired during the day that you cannot function normally and if you feel that you’ve been getting enough sleep, and if this lasts for more than 2 to 3 weeks, you should see your family doctor or a sleep disorders specialist.
Everyone has periods when they find themselves working unusually hard, or experiencing higher than normal levels of emotional stress. When you find yourself at that point, or even better, to avoid such stresses, practice regular periods of relaxation. Find a favorite park and take a walk. Commune with nature, visit the local zoo, breathe fresh air, listen to soothing music, absorb some sunlight or pray and meditate on the goodness of God.
Try counting your blessings instead of sheep!
Also, remember to rest on the Sabbath.
Sleep: It's a basic necessity of life, as important to our health and well-being as sunlight, air, food and water.
When we sleep well, we wake up feeling refreshed, alert and ready to face daily challenges.
When we don't sleep well, every part of our lives can suffer. Our jobs, relationships, productivity, health and safety as well as that of those around us, are all put at risk.
Sleep is regulated by two brain processes. One is the restorative process when sleep occurs naturally in response to how long we are awake. The second process controls the timing of sleep and wakefulness during the day-night cycle.
In addition to timing the sleep-wake cycle, the circadian clock regulates day-night cycles of most body functions, ensuring that the appropriate levels occur at night when you are sleeping. For example, important hormones are secreted, blood pressure is lowered and kidney functions change.
Research even indicates that memory is consolidated during sleep. Memories are restructured before they are stored and creativity also appears to be enhanced during sleep.
Insufficient sleep may make it difficult to exercise and can reduce the benefit of hormones released during sleep.
Adequate sleep helps to maintain a good immune system.
