HEALTHY CHOICES

 Carol's top tips for Healthy Living

There are so many wise and beneficial choices we can make to improve our quality of life! So many tips I wish to share. It's difficult for me to choose, but here are my top 10 as they appear to me today. I hope they will help you . . . 

Carol's Healthy Choices tip #1: BREATHE DEEPLY

You may be shallow breathing most of the time and not even know it.
Consider the benefits of drawing air deeply into your lungs . .

Each day, sit or stand comfortably and rest your hands between your ribs and your navel. Engage your diaphragm by breathing deeply . . feel your tummy rise under your hands as you inhale, and sink back in as you exhale. Breathe in for the count of 3 and out for the count of 6. Repeat 5 times in a row, and try this before each meal and before bed.

Not only will you increase your oxygen uptake and reduce secretions in the base of your lungs . . this creates stress relief and body awareness, making you more mindful and heart connected, getting out of the head and being more compassionate to self :)

 

Carol's Healthy Choices tip #2: DRINK LOTS of WATER

The benefits are numerous. Many people who feel unwell are chronically dehydrated, which majorly impacts health. All body systems function better with adequate water intake - you will notice improvement in skin, digestion, energy levels etc.

How much is enough? My rule of thumb is 30mls per kg body weight each day . . this equates to a mug full of water (300mls) for each 10kg of your weight.
Try starting the day with a warm water and the juice of 1/2 a lemon. Drink water between meals . . drinking with meals is counter-productive as it dilutes the stomach acid that is required to adequately digest food.

Water helps flush toxins through the body, has zero calories, and acts as an appetite suppressant - if you feel like snacking, drink a glass of water and wait 20 minutes - sometimes that's what the body was craving.

Drink clean water - what does this mean? Consider the age of your water pipes and the impurities like heavy metals that may be in the water supply. Read up on various filters and what they remove. Decide whether you want fluoride in your water or not (not for me!) Spring water may be the best choice, in terms of purity and helpful mineral content.

So don't just drink water when you are thirsty, it deserves your regular attention. Make your body happy . . Cheers

Carol's Healthy Choices tip #3: WALK EVERY DAY

Put on your comfy shoes and get moving! A 30 minute brisk walk is best and yes 10,000 steps per day is ideal, but any movement you can do is helpful. Some of those winter aches and pains may be due to inactivity . . our joints are lubricated by fluid but need motion to facilitate this.

The Lymph system is like our sewerage system, and unlike the blood, it doesn't have it's own pump, so when we are idle toxins are stagnant . . cold hands and feet are often a sign of acid waste stored in the extremities. Walking helps move them out of the body

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In fact, walking has endless benefits. It aids digestion, lifts the mood, strengthens the bones, and if connecting to nature at the same time, warms the heart! It's rhythmical nature can be quite meditative, quieting the mind to relieve stress and allow insights to come in. Or you may like to walk with a friend or in a group.

Make walking a regular habit. Start with 10 minutes around the block if that's all you can manage. Add more incidental walking into your day as well . . walk to post that letter or purchase the newspaper. Park further from the shops or the school.

Do this regularly and watch your life change. Have you had your walk today?

Carol's Healthy Choices tip #4: EAT REAL FOOD

All too often today, we are eating for all the wrong reasons - taste, convenience, cost, comfort. Modern food is high in sugar, salt and fat and very addictive, and there is no denying a strong link to the epidemic of chronic diseases we now face. We are over fed and under nourished!

Nutrition is the bedrock of health, so eat cleanly. Choose whole foods that have been nourished by the sun and untouched by man. Eat like a hunter/gatherer: Meat, fish, chicken, fruits, vegetables, nuts and seeds, with a variety of color on your plate, and especially lots of leafy greens.

Educate yourself about healthy fats, and minimize your consumption of sugar and refined starch. Avoiding 'white' foods is also a good rule of thumb.

Labels are confusing but look at the ingredient list, and be more aware of what you consume. Move away from processed foods and don't believe marketing or advertising which has a hidden agenda. Limit your intake of additives, preservatives, flavoring etc and trust Mother Nature, not what comes out of a laboratory.

Don't buy it! If it's not in the pantry you can't be tempted. Crowd out the bad stuff by eating lots of tasty real food. Pack your fridge with fresh and colorful options. You don't have to deprive yourself.

Eat well and your body will reward you - with more energy, vitality and mental clarity.

Carol's Healthy Choices tip #5: QUIET THE MIND

Our thoughts can cause us a lot of stress . . they keep us in the past or the future. The mind can run away, one thought becomes another, and another! We go round in circles replaying stories, often based on old beliefs or patterns of behavior that no longer serve us. Mindfulness brings us to the present moment, living in and fully experiencing the now, which after all, is all we have. The present is the only place we can experience happiness and healing.

We cannot stop the thoughts, we don't need to . . but we can learn to step back and observe them, to get out of the head and be more heart centered. When we connect our heart with our mind, our thoughts become more positive and gratitude filled. 

You may want see your thoughts as leaves on a stream floating by, or maybe words on a conveyor belt. I like to visualize the mind (or ego) sinking down into the heart to have a pow wow with the soul, learning from the wisdom there and taking it back to the head, to integrate head and heart. Often, fear and pain dissolve as love and joy take their place, so it is not so much about what you gain but what you lose!

Meditation is not about 'blanking off' but allowing ourselves to just BE . . as we are calm and objective, insights may come. You can have a special place which is your sacred space, or just close your eyes and explore your inner world. You may like to light candles or play soothing music, but even the shortest retreat from the busy-ness of your day with a few deep breaths and a smile, is very beneficial.

 

Carol's Healthy Choices tip #6: FORGIVE EVERYONE EVERYTHING

I like to call this Radical Forgiveness! You see, if you are willing to forgive but still feel the need to condemn, then nothing will change! You are in a 'victim consciousness' when you maintain a belief that someone else has done something bad to you, and as a result they are responsible for the lack of peace and happiness in your life.

When we take responsibility for our choices ie how we respond to situations and events in our life, we can forgive without the need to blame . . then everything changes.

Forgiveness is a gift you give yourself. It does not condone what may have happened or mean you have to keep company with the person/s involved. You simply choose to let go of any toxic energy of anger and resentment you are holding in your body, and unburdening will be of great benefit to your health and happiness.

Try it . . it feels a whole lot better :)

Carol's Healthy Choices tip #7: REDUCE your TOXIC LOAD

What does DETOX mean to you? There are many toxic aspects to modern life and we can approach it from different angles. Today in our world we are exposed to thousands of man made chemicals that the body was not designed to deal with. We ingest, inhale and absorb them every day . . surely we have to learn to stop putting them into our bodies!!

Most people are aware of choices we have with food now, to steer away from commercially made and advertised convenience foods that are highly processed and full of nasty additives in order prolong shelf life and keep profits high. But have you thought about your home care and personal care products?

The average woman is exposed to over 100 chemicals before she leaves home in the morning . . but the good news is that most of the toxins we are exposed to every day, are in our homes - brought in by us!! So when you know this you have a choice. You can research and support responsible companies - who are doing the right thing by you and the planet - avoiding a barrage of harmful chemicals that are endocrine disruptive (affect our hormones), carcinogenic (cancer causing) or neuro-toxic (damage the brain and central nervous system). These chemicals occur frequently in commercial washing powder, air freshener, toothpaste, shampoo and body wash (even the ones we bath our babies in!), moisturizers, skin care and cosmetics etc etc 

When we are loading the body with these foreign substances, we are asking it to continually 'put out fires' instead of being able to repair and rejuvenate. We may or may not get sick, but we certainly won't feel well, energetic and vital! So learn how to create a healthy home and your body will breathe a sigh of relief. Your blood will be cleaner, your lungs will be clearer and your liver with thank you as it won't keep getting clogged every day.

Of course, thoughts and emotions can be toxic too . . so stay positive, and I will make STRESS another topic for another day.

  Carol's Healthy Choices tip #8: MANAGE YOUR STRESS

We all experience stress in different ways every day. A little bit can keep us motivated and on the ball, but in today's world we are often on overload which is exhausting! When cortisol levels are high, our general health is adversely affected.

Be aware that stress is not so much about what is going on in your world, but rather how you respond to it. If you’re feeling stressed on an every day basis, you could find that it is having an impact on your body too.

I'm sure you know best what works for you, but here are some ideas to choose from:

Stillness - find a few moments here and there to just 'be'.
Deep breathing - focus on the movement of the chest.
Relaxation - notice any tension in different muscle groups and release.
Gardening - connects us with nature and is very grounding.
Exercise - walking, cycling, swimming, what ever suits you.
Community - connect regularly with like-hearted people.

Smile - even if you don't feel happy you can trick your body into releasing endorphins.
Hugs - we all need these every day. Give and receive hugs freely.
Be Grateful - be thankful for what you have. Gratitude really raises our vibration.
Yoga - works on body, mind and spirit. Outdoors if possible.
Mindfulness - give your full attention to the here and now. Don't get ahead of yourself or dwell in the past.
Aromatherapy - pure essential oils have an immediate effect on the brain. They bypass the intellect and work on the subconscious.
Meditation - in any shape or form , alone or in a group, silent or guided. Huge health benefits.
Affirmations - positive messages you tell yourself until you believe them :)

  Carol's Healthy Choices tip #9: HEAL YOUR GUT 

Have you heard of Leaky Gut Syndrome? This funny term is the common name for a very common problem, increased intestinal permeability, which is now known to underpin many modern day health issues like allergies, eczema, asthma and autoimmune disorders.

There are thousands of research papers on LGS, explaining how when the intestinal mucosa is damaged (eg by repeated antibiotics) – undigested food particles and disease causing micro-organisms etc can breach the gut lining and pass into the bloodstream, triggering the white blood cells. (This is very evident on live blood analysis! Speak to me if you would like to be tested.) This situation results in intestinal inflammation and nutritional malabsorption, many skin problems and eventually auto-immune disease. Leaky Gut has also been found to contribute to liver disease and depression.

Gut dysbiosis is an overgrowth of the harmful bacteria, so we have to make sure that they are out numbered by the beneficial ones! A prebiotic diet is important – whole foods which encourage the proliferation of a host of healthy bacteria, and intact gut lining. As gut integrity is also adversely affected by so many things - unhealthy diet (abundance of processed foods), excessive alcohol, environmental contaminants like heavy metals, repeated use of inflammatory medications, and even prolonged stress - quality probiotic supplements can also be of great benefit in restoring balance. They certainly work for me :)

A healthy gut lining and abundance of beneficial gut bacteria is crucial to boost the immune system and can prevent a host of health concerns, improve blood sugar control, lower LDL cholesterol and fight off infections.

Let your digestion guide you. Be aware of your bowel habits and whether they are ideal. Do you suffer any digestive upset - bloating, discomfort, reflux, constipation or diarrhea? None of this is 'normal' and may be simply addressed by diet and lifestyle choices, with massive ongoing benefits.

 Carol's Healthy Choices tip #10: HONOUR YOUR EMOTIONS

Your feelings are valid just because they are yours! No need to apologize or explain, just be true to yourself. Acknowledge that your emotions are a compass for your life, inner guidance about how you are treating yourself. Be responsible. Learn to manage your feelings and understand what you are doing to cause them . . we can all do better when we follow our heart and are less attached to our thoughts. If you are a sensitive individual, you will feel deeply . . for yourself and others. Perhaps your feelings are the universe speaking to you through your body and mind. Be willing to tune into your feelings, let go of judgment and embrace them with kindness.

All of our thoughts, perceptions, memories and feelings influence every cell in our body, and if ongoing can manifest in various health issues. Repressing our emotions will prevent the stream of life from flowing in a productive manner. Learn to recognize your emotions as an important inner guidance system, letting you know if you are living in an environment of biochemical health or distress.

Do you ever allow yourself to cry? Tears can free us from pent up emotion and prepare our bodies for fruitful new beginnings. Tears are not a sign of weakness . . when honored they can even make us stronger and deepen our sense of self worth. It has been said 'Without rain there is no life. Without tears there can be no healing.' Healing does not take place until we surrender to our feelings. So embrace your emotions and allow the tears to flow as a healthy way to cleanse the soul of pain, grief, fear and longing. This offers the chance to recharge our batteries and restore a sense of balance in our lives.

Please pursue health and happiness as though your life depends on it . . . because it really does!!

                                                                                                       

                                                                                                    - Carol Kretschmer