Foundations of Good Health

1. Foundations of Good Health Connie J Wilson ND, RN, CNHP, CES, CCT Clinical Coordinator Cardiopulmonary Rehabilitation and Cardiology Indiana University Health Bedford Hospital

2. Building a Strong Foundation • Water • Sleep and Rest • Living Food • Detoxification • Nutritional Supplements • Coping with Stress • Exercise

3. 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.

4. 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.

5. 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.

6. 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.

7. 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

8. 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

9. 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.

10. 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?

11. 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.

12. Natural Sleep aids • Valerian • 5HTP • Calcium and Magnesium • L-theanine • Melatonin

13. 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.

14. 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

15. 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.

16. 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.

17. 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.

18. 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.

19. 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

20. 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.