The Dalai Lama while being interviewed one day was asked ” What surprised him the most about humanity?” His response was “Man, Because he sacrifices his health in order to make money.
Then he sacrifices money to recuperate his health.
And then he is so anxious about the future that he does not enjoy the present;
the result being that he does not live in the present or the future;
he lives as if he is never going to die, and then dies having never really lived.”
There is so much truth to this quote, but the question is what can you and I do? I often tell my clients to take just a small portion of their day to focus on things that will improve their health. Start simple and then expand from there. The following is a guide of simple things you can start engaging in to help jumpstart a healthier lifestyle.
Number One - More Raw Foods (4-6 servings daily)
The most revitalizing, energizing, healing food for our bodies are raw foods. This is where a lot of people are challenged when adopting a healthy lifestyle. Most of us did not grow up consuming sufficient raw fruits and vegetables so we are not accustomed to it. Our taste buds are more attuned to the highly refined and processed foods that we can’t seem to be able to give it up. We are addicted to these refined foods. The simplest and easiest way to consume raw foods is by blending or juicing them. An increase in raw foods can help provide the body with much-needed nutrients, help regulate blood sugar, cholesterol and bowel movements, help keep the body alkaline, plus more. When blending or juicing your vegetable We recommend taking 3 vegetables and having it with one fruit. They blended in water, coconut water, cucumber juice, etc. You can start with an 8oz glass daily, but gradually increase it to 3-4 glasses daily.
Number Two - Exercise (30 minutes 1x daily or 15 minutes 2x daily)
Exercise is such a fascinating activity that have so many benefits. It improves circulation, increases energy, strengthens the muscles, bones and organs, helps detoxification through sweating and deep breathing, helps with better sleep, but one of the most amazing effects is its ability to change negative emotions into one that is positive. This happens through the release of endorphins (happy hormones). Early morning is the best time to exercise, but if you can only exercise in the evening, make sure it is no less than 3 hours before bedtime. This will give your body sufficient time to wind down and relax in order for you to fall asleep. Remember to warm up before any exercise routine and to start simple, even if it means just doing stretches or light walking for the first few days. Please remember that Consistency is the key.
Number Three - Hydration (throughout the day)
Attempt to Consume a minimum of half your body weight in ounces. Hydration is more than just drinking sufficient amounts of water. The water you’re consuming must be easily absorbed and assimilated for it to be beneficial for your body.
Water, which makes up over 70% of our body composition, is the most influential and vital component that provides the body with the ability to maintain health and prevent its deterioration. This can only happen if the quality, content, and structure of the water meets the body’s requirements. For water to be most effective in our body, it is necessary for it to contain minerals that haven been completely assimilated in order to nourish and protect the cells. It should have a slightly higher alkaline pH, which is necessary to assure that the body fluids do not become and remain acidic, resulting in illness and more rapid aging.
However, because of contamination in our environment such as toxic wastes and chemical additives, food and water have been depleted of critical minerals necessary for metabolism. As a result, the body’s chemistry becomes unbalanced, and destructive substances known as free radicals form. These free radicals destroy cells and cause the body in general to deteriorate.
An increased intake of healthy water will greatly enhance digestion‚ nutrient absorption‚ skin hydration‚ detoxification and virtually every aspect of better health!
So many common ailments and illnesses can be prevented and possibly even cured with an increased intake of healthy water. Headaches, hypertension, back pain, arthritis, ulcers, asthma, morning sickness and fatigue can all benefit and in many cases be prevented by regulating the body’s natural fluid levels. Recently there has been a dramatic swing in medical theory and a long overdue realization about “healing”. The best way to prevent, treat and in many cases cure illness is to give our body the right tools and let it go to work. With the proper intake of healthy water, the right minerals and nutrients our body can overcome almost anything.
Number Four - Restful Sleep (6-8 hours nightly)
According to researchers, even a modest lack of sleep affects hormone and cytokine levels. Sleep deprivation can cause a 40-60% average increase in the proinflammatory cytokine IL-6 (Interleukin-6) in men and women and a 20-30% increase of TNF (Tumor Necrosis Factor) in men alone. Lack of sleep may trigger a chronic low-level inflammatory response. This is worrisome as inflammation has been linked to many degenerative conditions (such as high blood pressure, heart disease, and diabetes).
Let me clarify what restful sleep is. It is when you go to sleep and get up in the morning feeling energized, ready to face the day and not feeling as though you have to go back to sleep. There are many reasons why your sleep may be restless. These include frequent urination, pains/headaches and more, but one of the main contributors to restless sleep is going to bed with negative thoughts. These thoughts could simply be things that happened during that day or things that could happen tomorrow and of course fears and insecurities regarding other things that are happening in your life. The remedy to this is having something positive you can meditate on throughout the day and before bed. Whether you choose a scripture, song, quote or positive affirmations, meditating on it will help ensure you have something positive on your mind which can help block negative thoughts and emotions. You may not be able to hold on to the positive thoughts in the beginning, but the more you practice meditating on the positive, the easier it becomes.
Number Five - Recreational Activity (2x monthly)
As busy as our lifestyle become we must always take the time to relax and have some fun. Whether it is going to the beach or river, planting a garden, visiting different nature attractions, fishing, hiking, playing an instrument, dancing, football, cricket, basketball, and the list can go on and on. What is important, however, is that whatever you choose it should be something that makes you happy and can be done on a regular basis. If you’re going through a stressful week and there is a fishing or hiking trip you will be going to over the weekend, thinking of all the activities you will be enjoying on that fishing/hiking trip can help take you through that week.
Aside from breathing fresh air and discovering nature’s many wonders, the outdoors provides various activities to keep you wanting to go back outside for more. Harvard Health Publishing notes that physical activity helps reduce stress and prevents some cases of depression. Outdoor activities reduce anxiety, and consistent activity provides relief for anxiety and depression. Recreational activities can also help with deeper, longer more restful sleep and building self-esteem.
Number Six - Spending Time building your Spiritual Life (20 minutes 2x daily)
We are not just physical beings, we are also mental/emotional and Spiritual. Taking the time to build that part of our life is necessary for helping to change how we perceive ourselves. Most people perceive themselves negatively and changing that to a positive perception of oneself can help bring the understanding that you’re important and worth taking care of. This is the mindset that is necessary to ensure you continue to live a healthier lifestyle and not just do it for a short period and go back to the old habits. You can choose to pray, spend time in worship, meditate on a scripture or speak positive affirmations into your life or all of the above.
I hope these tips will help to encourage you to start living a healthier lifestyle, not to please anyone, but to ensure that you live life to the fullest and always remember “To be healthy is to be happy”.
The Dalai Lama’s quote about humanity sacrificing health for money resonates deeply. This guide provides practical steps for a healthier lifestyle, including consuming more raw foods, exercising regularly, staying hydrated, getting restful sleep, engaging in recreational activities, and nurturing the spiritual self. By following these recommendations, we can break free from destructive habits and embrace a fulfilling life.