200 likes | 317 Views
Foundations of Good Health. Connie J Wilson ND, RN, CNHP, CES, CCT Clinical Coordinator Cardiopulmonary Rehabilitation and Cardiology Indiana University Health Bedford Hospital. Building a Strong Foundation. Water Sleep and Rest Living Food Detoxification Nutritional Supplements
E N D
Foundations of Good Health Connie J Wilson ND, RN, CNHP, CES, CCT Clinical Coordinator Cardiopulmonary Rehabilitation and Cardiology Indiana University Health Bedford Hospital
Building a Strong Foundation • Water • Sleep and Rest • Living Food • Detoxification • Nutritional Supplements • Coping with Stress • Exercise
Water • Water is the single most important nutrient for our bodies. It is involved in every function of our bodies. You can live 5-7 days without food but the average adult can last no more than 5 days without water. • The average adult female body is made up of 51-55% water.
The importance of Water! • Water acts as a lubricant in joint spaces • Water increases the efficiency of the immune system • Water keeps the blood from becoming to thick • Water is essential to brain function • Water affects our appearance, making our skin smoother and giving it sparkling luster, it also reduces the effects of aging.
What would happen if Disney World was open 24 hours a day? • Our body’s have to have time to repair • Immune system recharges • Major organs are restored • Old cells are being replaced with new • Your mind relaxes and order its thoughts creating a healthy mental state.
What happens when we do not get adequate sleep? • You increase your risk of developing type 2 diabetes. • You become clumsy and “sleep drunk.” • You jeopardize your job. • You endanger your life and lives of others. • You reduce your sex drive. • You invite diseases • You jeopardize your marriage.
Benefits of Adequate Sleep • It helps you learn new physical skills • Restores ,repairs and rejuvenates you body • Improve immune function and overall health • Slows down the aging process
What’s robbing you of a good night sleep? • Stress and anxiety • Painful physical conditions • Caffeine • Cigarettes and alcohol • Medications • Food insomnia • Low-carb diets • Exercise • A bad mattress or pillow • A snoring spouse • Hot flashes or menstrual cramps • Enlarged prostate • Newborn babies • Environment
How much sleep do you really need? • Most adults need 7-9 hours of uninterrupted sleep a night. • Evidence suggest that inadequate rest or sleep may shorten life span by 8-10 years • If you require energy drinks to make it through the day you are not getting adequate rest.
Signs & Symptoms of Sleep Deprivation • Do you need an alarm clock to wake up in the morning? • Do you get drowsy while driving short distances or while waiting at traffic lights? • Are you irritable and agitated? ( Ask your spouse or coworker) • Are you a light sleeper and wake easily at every noise? • Are you unable to get persistent worries out of your mind?
Ways to get the perfect night sleep • Daily aerobic exercise • Eat a modest healthy dinner 4 hours before bedtime. • Turn down the lights to start the production of melatonin in order to induce sleepiness. • Choose to listen to calming music or watch a funny show or movie • Take a warm shower or bath and adding lavender oil or Epsom salt can aid in the relaxation of the bath.
Natural Sleep aids • Valerian • 5HTP • Calcium and Magnesium • L-theanine • Melatonin
Sleep Apnea and Heart Disease • 10% of the population have undiagnosed sleep apnea • This causes a lack of restorative sleep • Sleep apnea is linked to Hypertension which is a risk factor for heart disease and stroke • B/P spikes of 250/150 can be seen during periods of apnea • Persons with sleep apnea have higher heart rates. • Central sleep apnea can cause surges in adrenaline and irregular heart beats.
Get Your Life into Balance • Drink plenty of water to be hydrated • Sleep and rest • Living Food • Exercise • Detoxification • Nutritional Supplements • Coping with Stress • Taken from The 7 Pillars of Health by Dr. Don Colbert
Living Food • If it doesn’t rot or sprout do without • If you can not pronounce the ingredients your body will probably not know what to do with it. • Food is our fuel and if you put the wrong fuel in you will not be able to run properly.
Exercise • If you want to impact health you need 180-210 minutes per week • If your goal is weight loss you need 60 minutes daily • Check with your healthcare provider before beginning a program. • Find something that you enjoy and make it a priority.
Detoxification • Everything that we breath, eat, drink, come in contact with our skin, and think can make us toxic. • First step in detoxification is drink plenty of filtered water • Plenty of fiber to get the colon rollin which is another way to eliminate toxins. • Get sweating.
Nutritional Supplements • Our foods and they way we prepare them decrease their nutrient content. • Chew your food thoroughly to increase your bodies ability to break down nutrients. • Eat foods with lots of color. The more color the nutrients. • Research what supplements are right for you.
Coping with Stress • Stress is not what happens to you but what you think happens to you. • Stress can kill • Look for the joy in every moment • Laugh and be happy • Count your Blessings • Change your perspective • Forgive • Learn to say no
Health= Balance • If you want to healthy you have to do it on purpose. • Good health is not an accident • If you do not take the time to take care of your health today, you will have to make the time to take care of your disease tomorrow.