Over the years in my health journey I have often asked myself what were the most basic principles I have used to get my health back on track. I realized that it boils down to 5 simple components which I call “The five keys to ultimate health and wellness” These keys are extremely simple and basic. They can be applied to anyone and they can be tailored to the individual regardless of there health. These keys don’t require large amounts of time or money. They only require consistency and the mindset to make them a part of your life.
These are the principles that I still follow to this day and recommend to anyone I work with. Whatever your health situation, start with these basic steps and make them a policy in your life. If you can master these, you will be on your way to a healthier mind, body and spirit.
1. Nutrition – Proper nutrition is a vital component for everyone. The human body requires daily essential nutrition to live and overcome the stresses of life which are physical, chemical and emotional. The core nutrients needed are vitamins, minerals, amino acids and fatty acids. These must be ingested every day for the body to function optimally. Eating a balanced diet with a good amount of fruits and vegetables is a key component of essential nutrition. Unfortunately, our modern day farming methods have made the soil devoid of important minerals which makes it much more difficult to provide those nutrients through diet alone. A high-quality multivitamin/multi-mineral supplement taken daily is a great way to provide the essential nutrients and protect against gaps in overall nutrition.
2. Hydration - Most people are dehydrated. Drinking adequate water is another essential component. The human body loses valuable vitamins and minerals in the detoxification process brought on by physical chemical and emotional stress. As an example: Working a long physically demanding day or putting in long hours in the gym is a form of stress on the body. Keeping hydrated will allow the body to cope with stress, help with overall circulation, establish electrolyte balance and help the body make energy though through the mitochondria. For normal daily hydration, consume at least ½ of your body weight in ounces of water or at least 6-8 eight-ounce glasses of water per day. Hydration needs increase by another 16-32 ounces, or more, per day depending on your activity status and environmental temperatures
3. Restoration – Getting adequate sleep is one of the most important things you can do for your health. Sleep is the body's way of detoxifying the brain through the glymphatic system and the body though the lymphatic system which creates restoration upon awakening. Proper sleep also re-energizes the immune system and essentially takes out the trash of the body. Adequate sleep helps to lower your risk of mental decline and heart disease. Studies indicate that 7-9 hours of sleep per night is optimal.
4. Motion – Exercise must be part of any healthy protocol. In order for someone to maintain a healthy weight, healthy joints and avoid the pain that often comes from a sedentary lifestyle, one must move regularly. Exercise helps keep muscle mass, helps keep bones strong, helps keep joints and vertebrae lubricated and facilitates circulation. Walking, Yoga and weight-bearing exercises are simple ways to get started. Try 15-30 minutes of exercise daily to help to keep your heart strong, lower the risk of arthritis and other degenerative conditions.
5. Relaxation – Dealing with physical, chemical and emotional stresses of life is something everyone has to face. It is important to take time to decompress and relax. The driven personality is often times compelled to constantly strive to attain new goals, however if one can take time to relax and focus on the space between thoughts, it often helps to generate clear thinking. Practices such as meditation, Emotional Freedom Technique, sitting quietly or just deep breathing can slow the breath, slow the heart rate and quiet the mind which is essential to finding body homeostasis and mind balance.