Top Tips for Natural Health (Not just diet & exercise!)
by Youthful Lifestyle coaches Paul & Ginny Mees
Most of us hear every day about the importance of embracing a healthy diet, and getting regular exercise, and these are important factors in improving and maintaining our health and wellness. But what about other factors that can negatively impact our health without our even knowing it? In this easy to use guide, we share some (easy to implement) suggestions which can help improve your youthfulness. We hope you enjoy!
For more information on how to embrace a youthful lifestyle at any age, visit us at www.youthfullifestyle.com
Ginny & Paul Mees
REDUCE STRESS Relax. You deserve it, it's good for you, and it takes less time than you think. You don't need a spa weekend or a retreat. Each of these stress-relieving tips can get you from OMG to om in less than 15 minutes. Meditate A few minutes of practice per day can help ease anxiety. “Research suggests that daily meditation may alter the brain’s neural pathways, making you more resilient to stress,” says psychologist Robbie Maller Hartman, PhD, a Chicago health and wellness coach. It's simple. Sit up straight with both feet on the floor. Close your eyes. Focus your attention on reciting -- out loud or silently -- a positive mantra such as “I feel at peace” or “I love myself.” Place one hand on your belly to sync the mantra with your breaths. Let any distracting thoughts float by like clouds. Breathe Deeply Take a 5-minute break and focus on your breathing. Sit up straight, eyes closed, with a hand on your belly. Slowly inhale through your nose, feeling the breath start in your abdomen and work its way to the top of your head. Reverse the process as you exhale through your mouth. “Deep breathing counters the effects of stress by slowing the heart rate and lowering blood pressure,” psychologist Judith Tutin, PhD, says. Use Lavender Essential Oil Lavender oil has been proven to shut off our 'fight or flight' switch also known as the amygdala. This response is triggered by stress, and increases our heartbeat, quickens our breathing and tenses our muscles. When the amygdala is on it prevents us from sleeping, digesting and relaxing. Simply diffusing doTERRA lavender oil while sleeping or putting it on the arches of the feet will immediately shut off the amygdala - which brings our bodies back to normal. Be Present Slow down.Take 5 minutes and focus on only one behavior with awareness. When you spend time in the moment and focus on your senses, you should feel less tense. Decompress Place a warm heat wrap around your neck and shoulders for 10 minutes. Close your eyes and relax your face, neck, upper chest, and back muscles. Remove the wrap, and use a tennis ball or foam roller to massage away tension.
EMBRACE POSITIVITY "A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty.” ~Winston Churchill All of our lives are filled with challenges that sometimes make it very difficult to be positive. However we can train ourselves to be positive. Believe a Positive Attitude is a Choice Many people think that we are born either positive or negative. Teaching ourselves that positivity is a choice is one of the greatest things we can do. When we are in a bad situation, it is up to us to find the good and to be positive regardless of what’s happening around us. It is important to recognize that everything happens how it happens, and it’s up to us to choose how we want to feel about it. We are in control of our own attitude, and no one can take that away from us. Rid Your Life of Negativity If we want to live a positive, joyful life, we cannot be surrounded by negative people who can't encourage our happiness. Negative people attract negative people. No one is perfect—and perfection isn’t what we strive for when it comes to positivity—but there are people who have a negative outlook on life. We also have to examine which behaviors are good for us. Focus on the positive things you are doing—such as cultivating new, positive relationships—and let go of the negative ones. Consider volunteering to embrace the positive YOU> Use Essential Oils designed to Uplift Since our sense of smell affects the whole cortex of the brain, the use of essential oils can affect many different pathways and systems throughout the body. The following essential oils can help positive energy flows: Jasmine, Ylang-Ylang, Rosemary, Patchouli, Melissa, Coriander, Sweet Marjoram, Frankincense, Myrrh, Vetiver, Clary Sage, Cypress, Eucalyptus, Tea Tree, Ginger, Geranium, Juniper berry and Thyme. Other uplifting oils include the bright crisp citrus scents: Bergamot, Wild Orange and Lemon. Look For the Positive in Life In every person, in every situation, there is something good. Most of the time it’s not obvious. We have to look. And sometimes we have to look hard. Look with kindness, instead of criticism. Practice Gratitude Giving thanks every morning for the good things you have and practicing gratitude in the evening for the good things that happened during the day will attract positive energy. It is also a powerful way to foster positive feelings just by giving thanks.
FOSTER CONNECTIONS Good connections can improve health and increase longevity. Social connections not only give us pleasure, they also influence our long-term health in ways every bit as powerful as adequate sleep, a good diet, and not smoking. Dozens of studies have shown that people who have satisfying relationships with family, friends, and their community are happier, have fewer health problems, and live longer. Conversely, a relative lack of social ties is associated with depression and later-life cognitive decline, in addition to increased mortality. One study, which examined data from more than 309,000 people, found that lack of strong relationships increased the risk of premature death from all causes by 50% — an effect on mortality risk roughly comparable to smoking up to 15 cigarettes a day, and greater than obesity and physical inactivity. What Makes Social Connections Healthful Scientists are investigating the biological and behavioral factors that account for the health benefits of connecting with others. For example, they've found that it helps relieve harmful levels of stress, which can adversely affect coronary arteries, gut function, insulin regulation, and the immune system. Another line of research suggests that caring behaviors trigger the release of stress-reducing hormones. Research has also identified a range of activities that qualify as social support, from offers of help or advice to expressions of affection. In addition, evidence suggests that the life-enhancing effects of social support extend to giver as well as to receiver. All of this is encouraging news because caring involvement with others may be one of the easiest health strategies to access. It's inexpensive, it requires no special equipment or regimen, and we can engage in it in many ways. What Counts The quality of our relationships matters. For example, one study found that midlife women who were in highly satisfying marriages and marital-type relationships had a lower risk for cardiovascular disease compared with those in less satisfying marriages. Other studies have linked disappointing or negative interactions with family and friends with poorer health. One intriguing line of research has found signs of reduced immunity in couples during especially hostile marital spats. Having a network of important relationships can also make a difference.
REDUCE TOXICITY Eliminate at least items from your life that contains toxic chemicals. All of our lives are filled with challenges that sometimes make it very difficult to be positive. However we can train ourselves to be positive. Use Natural, Fluoride Free Toothpaste Putting toxic chemicals straight into our mouths in ludicrous. Conventional toothpaste contains a host of toxic chemicals. Protect your family by switching to a natural or organic alternative and/or try Oil Pulling a simple but effective way to remove toxins from your body and specifically your mouth. Just take a little coconut oil and swish it around in your mouth for 10 minutes. Avoid plastics and canned foods Plastic and metal cans are manufactured with toxic ingredients, and when food or other ingestables are stored in them, these toxins can contaminate the food. Opt for glass or paper instead. Use Essential Oils for Cleansing and Detoxification It is not an accident that so many cleansers smell like lemon, lime or orange. These essential oil powerhouses are used in most synthetic cleansers, but because nature cannot be patented, companies then add a host of man-made fillers. Use orange or lemon oil in water in a spray bottle to clean counter tops, toxin-free, or better yet, use doTERRA OnGuard blend products with a powerful anti-bacterial, anti viral essential oil blend. They make a wide range of all natural products such as laundry detergent, cleaner concentrate, toothpaste, hand-soap, which not only reduce exposure to chemicals, but the essential oil actually works to protect your immune system. Drink a couple of drops of pure lemon or grapefruit oil (must be pure and ingestable) in water every day to help your filtering organs rid themselves of toxins. (Many people do this with lemon juice, but the power actually lies in the oil of the rind, not the acidic juice - which is not good for your tooth enamel or your stomach lining if ingested every day). Move to Natural and Organic Skin and Hair Care Did you know that the average woman puts over 500 synthetic chemicals on her skin a day? Studies have shown that one of the most toxic places for us is the shower! The combination of hot water and steam opens the pores, and if we use a synthetic product - which most soaps are, we apply these chemicals to our wide open skin. Same with shampoos, conditioners, lotions and deodorants (one of the worst offenders). Make the transition to only using natural and organic products. Women's make-up is also another source of toxicity - check out instead a
PRACTICE MINDFULNESS Mindfulness is about choosing to pay attention to the present moment in a curious and nonjudgmental way. Mindfulness calls on us to notice when our thoughts have drifted to the past or wandered into the future, and when we are regretting, fantasizing, or worrying rather than engaging with what is right in front of us. There is no way to fail at mindfulness, which is one of its many gifts. Here are six simple tips to get you started: Start when it's easy Many people get interested in mindfulness as a way to deal with stress or difficult situations. Don't make it harder for yourself! Start with the pleasant moments, and you'll be ready to deal with life's challenges when they come your way. Pay Attention to Something you Do Every Day Begin by selecting one or two activities you do every day – such as brushing your teeth, driving to work, or reading a book to your children at bedtime – and get in the habit of paying attention to what you're doing. Your mind will wander, but don't sweat it... just bring your attention back. Approach Situations with Curiosity If you're not sure how to respond to a situation, or if you're feeling frustrated, get curious about what is happening. You can't be angry and interested at the same time. Not only will your curiosity help you get out of a difficult head space, but it will help you gain clarity so you can make the most informed choice about how to move forward. Remember the four T's These stand for: transitions, teatime, toilet, and telephone. Taken from Meena Srinivasan, author of Teach, Breathe, Learn: Mindfulness In and Out of the Classroom. Each time you move from one activity to the next, drinking tea or coffee, using the bathroom, or checking your phone, take a couple deep breaths and come back to the present moment. Breathe Breathing is a key mindfulness practice because it is something we always do out of necessity, and yet it can bring our awareness back to the here and now. Taking three or four deep breaths (and paying attention to them) at any given moment can help you calm down and focus. Ground yourself physically. If concentrating on your breathing isn't quite enough, sit down and notice how the chair feels under your body. Put your hands flat on the counter or a table, and notice how the hard, cool surface feels.