Smart Physical Workout

There is a simple road map that can guide you on the journey toward more balanced living. The 7 Aspects of Wellness are your key to harmonizing all the major life areas that work together to create a whole and complete life.

Balance is based in total wellness, and total wellness is more than just emotional health or physical fitness. The 7 Aspects—Emotional, Physical, Intellectual, Social, Environmental, Occupational and Spiritual—encompass every square inch of your life, and practicing positive habits in each of these areas will help you find total wellness.

Emotional Wellness is the life area that involves your internal landscape—your personal thoughts and feelings. How you cope with stress is a huge component of your Emotional Wellness and has a big effect on your sense of mental balance. As you explore your Emotional Wellness, you journey into self-discovery. This means getting comfortable with who you are by building positive self-esteem and learning about emotional self-care. Basically, when you’re comfortable in your own skin, you don’t get knocked down as easily by the frustrations of daily life.

Physical Wellness focuses on finding optimum physical fitness. When you hear the term “physical fitness,” you may envision hours spent working out and eating nothing but salad. That might be Physical Wellness for some, but it doesn’t have to mean that for you! While exercise and eating healthy foods are part of the Physical Wellness equation, so are adequate rest and hygiene. Physical Wellness isn’t about having the “perfect” body. In fact, at times the drive for physical perfection can create emotional and physical imbalance. Physical Wellness means living a lifestyle based on habits that support healthy bodily function and longevity.

Intellectual Wellness helps you fall back in love with life and sparks your imagination. It isn’t “school.” It’s learning for learning’s sake, about whatever you want to discover. Reading, visiting museums, watching television shows and movies on interesting topics, writing and creating your own art are all keys to balance in the aspect of Intellectual Wellness. From finding hobbies to learning new, practical skills, the words to keep in mind when working toward Intellectual Wellness include “exploration,” “wonder,” and “discovery.”

Social Wellness is about relationships. Friendships, family, romance, and how you treat the cashier at the grocery store are all aspects of your Social Wellness. Social Wellness involves your ability to foster intimacy in relationships while maintaining supportive boundaries; respecting the needs of others, as well as balancing a social life with personal responsibilities. When your Social Wellness is in order, you feel both supportive and supported. Social Wellness is about the give and take that occurs in healthy relationships so that everyone feels nurtured and loved.

Environmental Wellness is probably the most overlooked wellness aspect of the seven. You might not realize how much of an effect your environment plays in your sense of balance, but your mood is heavily influenced by the people, places, and things around you. When your space is clean and clutter free, you feel better. You also feel better when you connect with nature and care for your natural environment. Acts of caring, whether extended to your personal surroundings or the world at large, create simultaneous feelings of self-care.

Occupational Wellness is something we all deal with. Even if you’re in school or a stay-at-home mom, you have an occupation. Discovering Occupational Wellness means exploring our true purpose and calling in life, learning to cope with work stress, working toward our goals, and finding a career that lines up with our ultimate dreams. Your occupation is what you’ll spend most of your time doing, so you want it to feel meaningful. This requires taking directed steps to get in touch with who you are and what you want from your chosen career.

Spiritual Wellness has an enormously broad definition. We each have our own, individual spiritual journey, and Spiritual Wellness deals with how we seek meaning and purpose in life, our connection with the universe, and a relationship with a higher power, if we so choose. You can explore Spiritual Wellness as part of a faith-based community, but it’s not necessary. Spiritual Wellness means clarifying your beliefs and values so that you can truly live by them.

If you focus on each of the 7 Aspects of Wellness, you’ll find balance and feel better—as easy as 1-2-3!


Finding Balance With Zero Balancing

Smart Physical Workout

Zero Balancing is a subtle, full-body system designed to enhance one’s life and well-being by facilitating the integration of the body’s energetic system with its bony structure. Created by Fritz Smith, MD, osteopath and acupuncturist, Zero Balancing is at the leading edge of current …Zero Balancing is a subtle, full-body system designed to enhance one’s life and well-being by facilitating the integration of the body’s energetic system with its bony structure. Created by Fritz Smith, MD, osteopath and acupuncturist, Zero Balancing is at the leading edge of current body/mind therapies and can be described as “acupressure to the bones.”

Zero Balancing goes beyond the Western medical concept of body structure by incorporating an Eastern understanding of energy and healing. It enables the practitioner to work simultaneously with the structure and energy of the bones to help return balance to the whole system.

In a Zero Balancing session your bones, and therefore your full body, are attended to from head-to-toe. It is received through clothing and the pressure used is often described as a “feel good” compression – not too much and not too light either. It is definitely not an “adjustment.”

At the end of the session clients feel calm, “worked on,” and more at ease with emotional and physical challenges that come their way. Other benefits include a quiet mind, less muscle tension and pain, reduced anxiety, and more joy!

Zero Balancing can be thought of as a sort of nervous system “detox.” This is great therapy for those who want to seriously relax from stress in their life and begin to change the way their body responds to stress.

Nearly everyone can benefit from Zero Balancing – it is ideal for addressing a wide range of conditions as well as promoting and enhancing already existing wellness. The process is designed to be complementary with all other modalities, including primary healthcare.

Zero Balancing is a holistic therapy that empowers the recipient to manifest wellness. By integrating the body, mind and spirit to promote optimal functioning, ZB can prove valuable in maintaining and enhancing wellness even in the hectic pursuit of daily life.


7 men’s wellness and health care tips

7 men's wellness and health care tips

Eating in a balanced and natural way, exercising, going to the doctor regularly and taking care of mental health are also healthy lifestyle habits that men should adopt in their daily lives.

Taking care of health and living with well-being is also a men’s issue. The Pan American Health Organization indicates that “men’s health deserves specific attention as evidence has emerged regarding the premature mortality of men due to non-communicable diseases and morbidity related to bad habits, mental health problems, and violence, including injuries. and homicides”.

According to the medical article, published by PAHO, ‘ Addressing masculinity and men’s health to advance universal health and gender equality, “in the world, men are more likely to die before reaching 70 years of age, compared to women. women. And WHO data suggest that “about 52% of deaths from noncommunicable diseases (NCDs) worldwide occur in men.” Cardiovascular diseases, cancer, respiratory diseases and diabetes are some of the chronic conditions.

5 reasons why you should have life insurance

1. Visit the doctor regularly

Let’s start by saying that you don’t have to be “strong”. Even if you feel healthy, or just have a “headache,” it is important to go for regular health check-ups with your GP.

According to the WHO, among the most important check-ups to detect possible diseases and act on time are blood pressure measurements, blood glucose tests, and prostate examinations, from the age of 40. Likewise, consulting with a psychologist is also necessary when there are symptoms of depression or anxiety.

2. Talk and manage stress

The above leads us to the next tip: express your thoughts, don’t keep anything to yourself. Talking with trusted people or attending a specialized consultation benefits mental health and allows you to learn to control difficult situations.

When mental well-being is impaired, the chances of suffering from other physical conditions increase. Try activities that allow you to release energy, for example, meditation or mindfulness can work to relax and exercise will help you produce endorphins to be more happy and active.

3. Play a sport or exercise more

Of course, moving your body on a regular basis allows you to control your weight and lower that percentage of possibility of suffering from cardiovascular disease, diabetes and cancer. eye! Movie or video game marathons don’t count.

The WHO advises practicing moderate intensity physical activity for at least 2.5 hours a week. You can combine exercises like swimming, biking, walking, or running with weight lifting and strength routines.

4. Men, to eat more balanced

We know that pizza, hamburgers and other fast foods are the first choices in men’s hectic routines. However, if you are in the mood, there are also healthy options with natural foods.

Include fruits, fresh vegetables, legumes, whole grains, nuts, lean meats, and fish on your grocery list. Avoid salt (maximum one teaspoon daily), sugar (less than 5% of total calorie intake), and saturated fat (less than 10% of calorie intake).

Also, drink more water. Yes, it sounds like repetitive advice, but the reality is that while you are sitting all day in front of the computer, the television, or working for hours and hours, you may forget to drink water. Staying hydrated is very important.

5. Get a good night’s sleep

If you are one of those who stays up late and does not sleep enough hours, the body will claim them with problems such as stress and anxiety. It can also affect cognitive problems and the aforementioned cardiovascular diseases, because when sleeping, the body releases hormones that help repair cells, the brain processes what it has learned and the heart rests.

Remember, men of adulthood should get seven to eight hours of sleep each night.


Advantages of nutritional supplements for optimum health and wellness

Smart Physical Workout

“You are what you eat” according to nutritionists. In today’s world there is a rising consciousness about health and fitness by children, youth, adults and aged alike. It is becoming increasingly important to choose the diet carefully and consume real food over synthetic food.
About nutritional supplements:
The rationale behind health/dietary/nutritional supplements is the usage of these products for enhancing the diet and health. Nutritional supplements are foods which fulfil the need of carbohydrates, proteins, lipids, vitamins, minerals etc. required by the body. The best nutritional supplements should comprise of amino acids, bioflavonoids, neuronutrients, anti-oxidants, enzymes, vitamins, minerals, food extracts and helpful herbs. Nutritional supplements overcome deficiencies, help in improving the immune system and aid in clearance of toxins from the body. These products are not used to cure diseases and are usually low-risk in nature; though an overdose of health supplements or if taken with other medication without the approval of physician can be harmful.

Women’s health supplements:
To support a diversity of health issues such as obesity, breast cancer, menopause, osteoporosis, skin care etc. women take nutritional supplements in the form of vitamins, minerals and herbs. Along with a daily balanced diet, women can take a protein shake and a fish capsule. However, pregnant women should avoid any kind of health supplements unless prescribed by the doctor. Some doctors recommend a prenatal vitamin which is suitable for pregnancy. Vitamins such as A, B, C, D, E and K; minerals such as calcium, iron; herbal ingredients such as black cohosh, wild yam extract; anti-oxidants such as Zeaxanthin, Bilberry, Selenium, Green Tea, etc. are all good variants of mutli-vitamin formulas. Women can also take grape seed extracts, coenzyme Q-10, and cinnamon for skin care, prevention of migraines and booting energy respectively.

Men’s health supplements:
80% of men don’t get enough fruits and vegetables, hence the need for multivitamins arises. Men can take creatine and protein powder for muscle recovery after exercise and amino acids for muscle growth.
Green tea and fish oil can be consumed for fighting fat and protection against heart problems respectively. Some men consume herbs for the specific needs of males such as prostrate enlargement, prostrate cancer, impotence and low male libido. Herbs and nutrients for promoting good health in men are saw palmetto, red clover, zinc, vitamin B6 and lycopene. Men use herbs for relaxing the mind, promoting circulation in the body and stabilizing the body’s sexual hormone scale.

With busy lifestyles and fast foods taking the toll in today’s lives, it is imperative to avoid nutritional deficiency by taking nutritional supplements thereby enjoying great health.


How to have a healthy body, mind & spirit

“Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity”
World Health Organisation, 1948

Being healthy takes place on many levels: The physical, the mental, the emotional and even on a spiritual level. As a holistic therapist I understand that we can’t ignore either of these levels if we want to be really healthy. If we ignore our emotional or mental problems for instance, they will manifest themselves also on a physical level eventually.

So, how can we become more aware of our physical, mental, emotional and spiritual needs and how can we learn to balance our body, mind and spirit?

1) The physical Level

“Our bodies are our gardens – our wills are our gardeners.”
William Shakespeare

Several studies have shown that there is a positive relationship between exercise and subjective well-being. We are able to think better when we are healthy and fit and we are healthier and fitter when we think better – it’s all interlinked. There are also numerous studies claiming that the more active we are, the less likely we will suffer from anxiety or stress. But it’s not until recently that exercise is being recognized as an element in maintaining mental fitness.

The benefits of physical exercise are endless:

• Research has found that regular physical activity appears as effective as psychotherapy for treating mild to moderate depression. Therapists also report that patients who exercise regularly simply feel better and are less likely to overeat or abuse alcohol and drugs.
• Improves memory, planning and concentration
• Stimulates the flow of oxygen to the brain
• Stimulates the growth of new brain cells

So, what we can we do for our physical well-being?

Relax & Breathe

Physical Well-being starts with having a good posture and good breathing techniques:
• Relax and drop your shoulders
• Straighten up and breathe deeply
• Let your stomach stretch with each intake of breath through the nose and let the air out slowly through your mouth
• Stretch your neck muscles
• Roll your head
• Stretch yourself at regular intervals when sitting for long periods at a desk or computer
• Read more about the amazing benefits of breathing techniques here: http://www.onepowerfulword.com/2010/10/18-benefits-of-deep-breathing-and…

Exercise regularly

Most people might find it hard to motivate themselves to go for regular physical exercise. A great way to avoid this is to choose some exercise routines that involve other people, like going for a walk with a friend, engaging in a team sport or signing up for gym with a friend.

• An easy and cheap, yet very effective way for exercise is to avoid lifts, park the car further away and walk more.
• Search for physical hobbies and activities such as gardening, hiking, riding, sailing: any activity that is both physical and gets you out in a wonderful environment
• Yoga, tai chi, teakwondo, judo, pilates, gymnastics are increasingly recognised for their psychological as well as physical benefits. Eastern techniques are designed to improve flexibility, as well as, keeping the internal energy lines healthy and in balance. Research is finding more and more about the effects that yoga or judo have on our neurological systems.
• Regular exercise in a gym with a personal trainer is a very effective way to burn calories and tone up your body or get back into shape.

We are what we eat and drink

It’s long been understood and proven that feeling well also depends on what we eat and drink. Therefore it surprises me that in developed countries people are suffering more and more from obesity, diabetes, coronary disease or cancer than ever before. And yet we continue eating and drinking unhealthily.

Drink more water

• The body uses about 10 – 12 cups of water a day, through such things as breathing, digestion, elimination and perspiration. So we need to replenish it daily or our bodies will become dehydrated.
• It is required for digestion and absorption of food.
• It is needed to regulate body temperature and blood circulation.
• Water in the bloodstream carries nutrients and oxygen to cells.
• It is necessary for the kidneys to remove toxins and other wastes.
• Keep a glass of water by the kitchen sink and each time you visit the kitchen, drink a glass and fill it up again.

Watch what you drink

• Don’t binge drink or allow your consumption to pass 21 units per week for a man and 14 units for a woman.
• People who drink excessively suffer depression, anxiety, dementia and liver damage
• Keep track on how much you spend on alcohol each week or monthly and imagine what else you could afford if you didn’t spend so much money on alcohol.
• Make it an habit to drink a glass of water before and after each glass of alcohol.
• Caffeine in any form is also best enjoyed in moderation. Choose an herbal tea instead of tea or coffee sometimes.
Watch your food
• Eat 5 portions of fruits and vegetables oer day. 5 A DAY is based on the advice from the World Health Organization, which recommends eating a minimum of 400g of fruit and vegetables a day to lower the risk of serious health problems, such as heart disease, stroke, type 2 diabetes and obesity.
• They’re a good source of vitamins and minerals, including folate, vitamin C and potassium.
• They’re an excellent source of dietary fibre, which helps maintain a healthy gut and prevent constipation and other digestion problems. A diet high in fibre can also reduce your risk of bowel cancer.
• For tips on which fruits and vegetables count towards your 5 daily:
http://www.nhs.uk/Livewell/5ADAY/Pages/Whatcounts.aspx
• For more information in general you can consult the UK’s NHS website here:
http://www.nhs.uk/LiveWell/5ADAY/Pages/5ADAYhome.aspx
• Make time to cook your own food. Not only will you choose healthier ingredients but the time spent cooking can also be very mindful or social if you cook with friends.
• Bring colour to your plate:
http://www.mealtime.org/content.aspx?id=266
• Have your meals on regular times and eat your food slowly. Take time to relish your food.
• Keep your portions moderate without denying yourself the pleasure of eating
• Like to eat snacks? Why not try healthier snacks such as nuts or dried fruits?
• Take a minute before eating to be grateful for the food and the body it feeds.

Detox

Why not try a monthly 1-day detox?

• People often report improved energy, clearer skin, regular bowel movements, improved digestion, and increased concentration and clarity after a detox diet.
• Drink only water (hot or cold) with a slice of lemon
• Eat only fruit, vegetable and pulses
• Cut out alcohol, caffeine, all dairy products, sugar, wheat and meat

2) The Mental & Emotional Levels

“The mind has great influence over the body, and maladies often have their origin there.”
Molière

From a very young age we are already told that it’s bad to have or show our emotions. Phrases like “Big boys don’t cry” or “good girls are not angry” and the like teach us nothing more than to ignore our feelings. Therefore we learn to suppress our feelings and will continue doing this even in adulthood.

However, what’s wrong is not our emotions. It’s not our emotions that need healing. It’s perfectly healthy to be sad when we lose a job. It’s absolutely normal to be very angry and upset when our wife leaves us. What’s wrong are the erroneous beliefs and attitudes we carry around with us. It’s not our emotions that cause us pain. It’s blocking or controlling our emotions that cause us pain. During my work I often come across men who tell me that they think it’s very weak to cry and show their feelings. But who said that men are not allowed to cry? Men have emotions too which need to come out. The saying “real men don’t cry” is just so wrong. Real men do cry as they are in tune with their emotions.

It is also incredibly important to watch our thoughts and thinking patterns. By attaching positive or negative thoughts to outcomes we can affect the interpretation of what has already happened. Thus, a negative interpretation of a past event can become a pessimistic view of future events. How we perceive and interpret situations will have an influence on our feelings. How we feel influences our thoughts and determines our actions. Therefore, if we interpret events pessimistically we function less well than those who had an optimistic mindset, for our feelings are dependant on what we believe. It’s not surprising then, that our ability to function well will depend on what we choose to believe.

What can we do to be emotionally and mentally healthy?

Be aware. Acknowledge your feelings and thoughts as opposed to ignoring them. Be aware of negative thoughts and what kind of emotions triggered that thought. Were you angry, sad, jealous, fearful?) Allow yourself to feel these emotions. If you are sad, get that sadness out by allowing yourself to cry.

Accept. Accept that you have your own responsibility towards your feelings and thoughts. If you continuously feel used or unloved, ask yourself why that is. It’s you who attracted these people into your life and it’s you who allow them to use you or to treat you without respect. Of course being aware of your thoughts and emotions is important, but analyse each situation objectively and ask yourself what YOUR role in that situation was, what you could have handled better, or what you can do to feel more positive emotions and eliminate bad emotions by accepting that no one can cause you any harm unless you allow them to.
Heal. Now it’s time to heal these old emotions or negative thoughts. In my experience there are always two extremes in handling negative emotions: some of us tend to keep too many problems to ourselves instead of speaking up when we feel hurt, judged or treated unfairly. We might just ignore it and won’t speak about it. The other extreme is to immediately become offensive, start shouting and overreacting in many situations.

One way of ensuring more mental and emotional clarity is to improve our communication skills. People won’t know how you feel and think unless you tell them. Of course it’s important to do that in an objective and constructive way. Sentences like “You never listen” or “you always treat me badly” won’t improve the situation. Try instead to phrase it in a more constructive and fair way like: “When you don’t let me finish saying what I wanted to tell you, I will forget what I had to say and it makes me feel confused and a bit sad. Do you think we can work on that?”

If you are stuck in an unhealthy situation or relationship, try and open up to your friends and family. Look for a support network of people who can help you. Speak up about your feelings, what you are going through at the moment. Ask for help. Ask for support. Don’t stay in that situation out of fear that things might become worse. Now is the time for you to find your happiness and to grow.

Or do you feel you made so many mistakes in your life and can’t let go of judging yourself? Are there people in your life who you haven’t forgiven yet for whatever wrong they have caused you in your life? Forgive. In order to fully heal our emotions we need to forgive ourselves and others and let go of all old emotional baggage. Why not call up an old friend and apologise in case you did something wrong. Another very effective way to clear these emotions is to write it all down. Write a letter to the people who wronged you. Tell them how you felt and also that you will now let everything go and forgive them. You don’t even necessarily need to send that letter. You can burn it and visualise all these old emotions or negative thoughts disappearing.

If you find it hard to let go why not try an EFT (Emotional Freedom Technique) or Reiki treatment? Both these methods will help you release old congested energies in your body, as well as giving you relaxation and stress relieve.

Strengthen. Now that you are aware of your emotions and thoughts, have analysed them and started with the healing process, the last step is to learn from it and become stronger. I’m talking about learning how to be resilient. Resilience is not the same as surviving. People can “survive” a bad divorce for instance, but that doesn’t mean they have learned from it. Resilience will trigger growth. It’s when we suffer the most, that the potential to learn from it and to grow as human beings is the biggest.

3) The Spiritual Level

“Diseases of the soul are more dangerous and more numerous than those of the body.”
Cicero

Spiritual health is probably an area that most of us are somewhat ignorant about or wouldn’t consider it to be part of an optimal healthy life. Be it because we think spirituality is the same as traditional religions, or be it because we haven’t thought about the fact yet that there is a body, mind & spirit connection that affects our health.

Spirituality refers to the inner most part of us and is unique to each individual. It’s the part of us that lets us find meaning in our life. It determines who we really are and gives us some sense where we came from and where we are going. To sum it up, spirituality is about finding our life purpose or a meaning in our lives and to answer the question of why we are here.

Spirituality gives us hope, peace and comfort in our lives and we all find it in a very different way. Be it through music, nature or by connecting on a deeper level with other human beings to mention just a few examples. For a more detailed explanation of what spirituality means visit this link:
http://www.behappy-now.com/1/post/2012/03/how-to-be-happy-now-part-2-how…

How do we know if we are spiritually healthy? Ask yourself the following questions:

• Do you have a positive outlook on life?
• Do you feel a sense of serenity, peace or worth?
• Do you have a sense of purpose or meaning in your life?
• Or do you have feelings of emptiness, anxiety, hopelessness or apathy?
• Do you face many conflicts in your life and keep ending up with the same negative thinking patterns or attracting the same kind of negative people into your life?
In case you feel more of the two last points it’s time to reflect on your life, yourself and start improving your spiritual health:
• Identify a few things in your life that give you an inner peace, comfort, strength, love or connection.
• Things that can help you spiritually could be community service, volunteering, meditating, spending time in nature, yoga, tai chi, Reiki, singing, reading etc.
• Start searching for the bigger picture
• Start thinking outside of the box
• Live joyfully, smile and laugh a lot
• Be thankful and forgiving
• Be open to new experiences, new people, new opportunities