Website design By BotEap.comLearn 10 strategies to help you achieve lifelong wellness and maximize your quality of life. Strategies include exercise, nutrition, breathing techniques, lifelong learning and more… Website design By BotEap.com1. Regular chiropractic care Website design By BotEap.comFirst of all, we must ask ourselves the question: “Why do people get sick?” We now know that most health problems are caused by stress: physical, chemical, and emotional. Examples of physical stress include accidents, falls, inactivity, and prolonged sitting. Chemical stressors include smoking, alcohol, processed foods and preservatives, drugs (including pharmaceuticals), and environmental toxins. It is well known that the most prevalent and damaging type of stress is emotional. Emotional stress can have many sources and is different for everyone, but the most common sources include relationship problems, financial worries, low self-esteem, and social pressures. The good news is that we are born with a nervous system that is able to adapt to stress, so we don’t get sick every time we have a stressful experience. Because of the stressful world we’ve created for ourselves, I don’t think it’s realistic to completely eliminate negative stress from our lives, but a healthy lifestyle that includes practicing the 10 Strategies for Lifelong Wellness will certainly reduce the amount total negative stress. stress you experience and helps ensure your nervous system continues to function as designed and handle negative stressors it encounters. At the same time, regular chiropractic care keeps your nervous system healthy and better able to adapt to negative stressors that you can’t control. Website design By BotEap.com2. Drink plenty of clean water Website design By BotEap.comYour body is 80% water and without it we could not live more than a few days. Only nerve function and oxygen are more important to life than water. It is crucial for the movement of nutrients throughout the body, internal cell health, regulation of body temperature, and joint lubrication. Daily water needs can be calculated by dividing your body weight in pounds by two. That number is the number of ounces of water you should consume daily. Add 2 glasses of water a day for every cup of coffee, tea, soda, or serving of alcohol you drink. The type of water you drink is also very important. Tap water, despite regulations that supposedly keep it pure, is full of harmful toxins including: prescription drugs, rocket fuel, heavy metals, chlorine, and fluoride. Currently, the best way to ensure you get pure, healthy water is to use a reverse osmosis filter in your home. Website design By BotEap.com3. Get enough sleep Website design By BotEap.comSleep is one of your most precious resources. Like exercise, the health benefits you receive each night of sleep depend on how long you sleep and the quality of your sleep. Getting enough sleep is essential to ensure your body has enough energy to meet the physical, mental, and emotional demands of life. Sleep deprivation is such a chronic condition that most don’t even realize they have it. Sleep deficits can have far-reaching and serious effects on your health, including: a reduced ability to concentrate and focus, an increased physiological response to mildly stressful events, a weakened immune system, increased susceptibility to heart disease, cancer, and diabetes. The latest research suggests that sleeping more or less than 7 hours a day, including naps, has a detrimental effect on health. Website design By BotEap.com4. Remember to breathe Website design By BotEap.comBreathing correctly can be as powerful as it is simple. The typical person only uses about 20 percent of their lung capacity, but with practice you can harness the full potential of your lungs. Providing more oxygen to the cells of the body can result in significant improvements in overall health, mood, and energy. It’s easy to develop good breathing habits, but it takes practice. Start by focusing your attention on your breath and bring the number of breaths from a standard 12 per minute to as low as 4 per minute. A common technique is called “4-7-8 Breathing” in which you inhale for a count of four, hold your breath for a count of seven, and exhale slowly for a count of eight. Focus on breathing through your nose instead of your mouth. Website design By BotEap.com5. Exercise Website design By BotEap.comExercise and movement are necessary nutrients that industrialized societies are fatally deficient in. The human body requires daily movement and exercise to function optimally. However, just like with your diet, it’s important to vary your exercise routine to achieve the best results. Your muscles just get used to the same activity and require a level of muscle confusion to continue to improve and get stronger. When planning your exercise routine, be sure to incorporate the following types of exercise: aerobic, interval training (anaerobic), strength training, and core exercises. Website design By BotEap.com6. Eat fresh, organic, whole foods Website design By BotEap.comEat whole foods as nature intended: fresh organic vegetables and fruits, antibiotic- and hormone-free grass-fed beef, organic free-range poultry and eggs, wild-caught fish, nuts and seeds. If food didn’t exist in pre-industrial times, it probably isn’t healthy to eat. Shop on the perimeter of the supermarket as this is where you will usually find the healthiest foods. Most whole grain foods will spoil if you store them too long. A packaged food that has a long shelf life is likely full of preservatives, food additives, and artificial colors. Website design By BotEap.com7. Develop a spiritual practice Website design By BotEap.comStudies show that people with regular spiritual practice, regardless of their religion, are healthier and happier. Regardless of belief, it is important to thank a higher power every day for the things in your life that you are thankful for. Gratitude is a very powerful human emotion, and taking time each day to be grateful is an important key to happiness. Website design By BotEap.com8. Positive Mental Attitude Website design By BotEap.comStudies show that people with a positive mental attitude live an average of 7 years longer than those with a negative mental attitude. Optimists also have a better quality of life as they seem to attract better relationships. You can focus on what is wrong in the world or what is right; the choice is yours. Website design By BotEap.com9. Lifelong learning Website design By BotEap.comHave you always wanted to learn to play the guitar? Learn to dance or cook? Do you have a list of books you’ve wanted to read? Learning new things keeps your brain healthy and makes life exciting and fun. Learning new things has also been shown to reduce the risk of Alzheimer’s disease. Website design By BotEap.com10. Get outside Website design By BotEap.comIt’s important to make time to get outdoors and reconnect with nature. Connecting with nature by camping, hiking, and going to the beach or park can help remind us that keeping our environment clean and our planet healthy is just as important as keeping ourselves healthy. The sun has been supporting life on earth for ages and is even worshiped by many cultures for its vast healing and therapeutic powers. Statistics show that almost a million people die every year and contract serious diseases due to lack of exposure to sunlight. Too much sunlight can cause damaging and dangerous skin damage, so be respectful. But don’t be afraid to get out and sunbathe because the health benefits far outweigh the risks.