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Health is a very important aspect of our life, keeping a good health is an all time task to be done whether it be a child, a young person or an old person. In the past, it was believed that if a person is free from disease, he is a healthy person. Some believe that a person is healthy if he is able to carry out his daily routine work. Similarly a labourer thinks himself to be healthy, if he could lift weights, run machines and earn his livelihood. Villagers might think health as having a strong and sturdy body.
Diseases arise when we are not keeping the laws related to the different areas of health as physical, mental and social. Disease is an effort of the nature to free the system from those conditions that arose as a result of the violation of the laws of health, i.e. nature makes the system temporarily inefficient, causing a disease to occur, in an effort to isolate the body system from those conditions that have resulted in a disease. Pain, dizziness, weakness and all other reflexes of the body system are nature's tools to communicate that something is wrong, which when suppressed over time can become serious.
The modern medicines available work on the principle of cause and effect, and thus suppress the effects that came as a result of the diseases. Although, in case of any serious conditions these may prove helpful, but since medicines are pure chemicals, consuming them will cause accumulation of chemicals in the body. This is not good and will prove harmful over time in the form of side effects and thus should be avoided under normal or curable conditions. The best way to prevent any disease is to avoid or remove those conditions that cause the disease. In general, keeping in harmony with the laws of health.
The almighty offers the best in the simplest forms possible, contrary to the complex systems of the world, and the same rule is applicable to health also. His way is superior to other solutions that the world provides because His remedies heal the root of the problem not just the symptoms; they are free; they work for all; and their side effects are desirable (energy‚ greater endurance‚ sharper memory‚ clearer thinking, deeper sleep, perfect weight management etc.).
Sunlight
Humans were created to live mostly the outdoor life, where they could enjoy the abundance of sunlight.
Truly the light is sweet, and a pleasant thing it is for the eyes to behold the sun. {Ecclesiastes 11:7}
The rays of the sun bring with them life on the earth. Early morning rising sun with dim light and orange or red coloured evening sun just before it disappears has a pleasant and
relaxing effect on the eyes and mind. Although direct exposure of the eyes to the full risen sun is harmful and can damage the eyes, thus no one is advised to look at the sun directly without the help of any protecting glasses etc. When a person absorbs the sunlight in moderation, there are many health benefits of it, including the below listed:
Vitamin D is an essential vitamin that plays an important role in keeping a person well. Vitamin D is unique in that it is the only vitamin that humans produce intrinsically (making it technically a hormone). Receptors that respond to this vitamin have been found in almost every human cell‚ from the brain to the bones. The body is able to produce this fat soluble vitamin naturally, this happens when the person gets exposed to the ultraviolet light from the sun. Taking a supplement is an option, but the very best way to get any vitamin is from its most natural source and thus getting out into the sunshine is the very best option. There are many health benefits of Vitamin D, some of them are:
It regulates the calcium and phosphorus levels in the blood, helping a person to maintain normal levels of both of these minerals.
It promotes better calcium absorption and helps to have stronger, denser bones. Better calcium absorption helps to prevent tooth decay and lowers the risk of osteoporosis, rickets, and osteomalacia.
Improves the functioning of the immune system and helps to prevent many types of cancer.
Getting a daily dose of sunshine will enhance the immune system, it increases the number of white blood cells in the blood. Sunshine encourages healthy circulation and also stimulates the production of more red blood cells which increases the amount of oxygen in the blood.
Sunlight is one of the most effective natural healing agents that exists. One of the major benefits of sunlight is that it will soothe the nerves and boost the healthy tone or state of the mind, leaving the person with a renewed sense of well-being.
Another of the main benefits of sunlight is that it stimulates the appetite and improves the digestion and metabolism.
Sunlight improves the function of the liver and helps it to break down toxins and wastes that could lead to cancer and other diseases.
Sunlight increases the production of endorphin and serotonin in the brain which will definitely leave a person feeling much better.
Getting enough sunlight during the day can help a person sleep better at night. If the person is exposed to natural light during the day, it will increase the melatonin output at night. Melatonin is a natural hormone made by our bodies. It enhances sleep and slows down the aging process.
The healing properties of the sun are excellent for people who are suffering from various diseases and ailments.
The ultraviolet rays in sunshine act as a natural antiseptic. These rays can kill viruses, bacteria, molds, yeasts, fungi, and mites in air, water and on different surfaces. The same antiseptic effect is applicable to the skin also.
If a person gets regular exposure to sunlight, it will help protect the skin in the long run. That is because the body will build up a natural resistance to the harmful effects of ultraviolet light.
If the skin is allowed to get moderately tanned, it will be more resistant to infections and sunburns than if the skin is not tanned.
Getting some sun tends to help heal up different skin diseases such as acne, boils, athletes foot, psoriasis, eczema etc.
Sunlight helps to elevate blood sugar that is too low (hypoglycemics)‚ while lowering blood sugar that is too high (diabetics).
Slows down aging by improving the body's cleansing systems.
Sunlight happens to be one of the greatest healing remedies that a person can find in nature, the sun provides the energy that all living things need in order to exist on the earth. Artificial lights can never replace the sunlight.
What if anyone doesn't gets enough Sunlight?
One of the very obvious disadvantage of not getting enough direct sunlight is missing out all the benefits listed above it offers. Defeciency of the direct sunlight on the skin can have a negative effect on the health.
The relation between sunlight and depression is well known, lack of sunlight can worsen the feelings of depression in some people.
According to one study, the chances of getting cancer could increase by as much as 70% if a person doesn't gets enough direct sunlight.
If you do not get enough sunlight your body may not make enough vitamin D. Having a vitamin D deficiency may put a person at increased risk for bone diseases such as osteoporosis. Low vitamin D levels can also cause weak hearts, poor metabolism and slow healing of cuts and bones.
How much Sunshine is enough?
After reading about the benefits of sunlight you can see that the sun's rays are good for your health. Just how much sunshine is the right amount for any person depends on a number of factors including how fair or dark the skin is, the time of the day a person goes out into the sun, and where the person lives in the world.
The general rule is this: The darker the skin, the more sunlight will be needed to activate the synthesis of Vitamin D in the skin and the fairer the skin, the less time it will take to activate the synthesis of Vitamin D in the skin.
An average of 10 minutes of sunlight per day all year round will make sure that a person reaps the benefits of sunlight and make enough vitamin D. Try to go outside if you can because UV light does not produce vitamin D through glass. In the summertime try to avoid being out in the direct sunlight between the hours of 10 am and 4 pm. The summer sun is intense between those times. Catch some rays before 10 am or after 4 pm. If the person lives in the north and has a tendency to feel down during the long winter months, try to catch as many rays of sunshine as possible. In northern countries, it is fine to get some daytime sun. Twenty minutes of sun on the hands, neck, feet is ideal and should be sufficient for anyone to get the many benefits of sunlight.
Sun safety tips
Sunshine is definitely great for you, but sun safety is something surely to keep in mind while you're outside. It is good to be cautious when it comes to how much is anyone exposed to the sun to eliminate the risks of skin cancer. Do not allow the skin to burn. Start with 3 to 4 minutes of sunlight exposure each day and slowly and gradually build your way. Get out of the sun if you start to feel the skin burning. If you have any specific health conditions or are taking any medications, then consult with the doctor before spending any length of time in direct sunlight. Some medications can make a person extra-sensitive to sunlight. Do not use sun block or suntan lotion, they have been proven to be carcinogenic.
When it comes to sun exposure, research shows that what a person eats may matter more than anyone thinks. Diets that are high in protein, animal fats, junk foods, soft drinks, vegetable oils, hydrogenated oils and vegetable shortenings are associated with an increased risk of skin cancer. Eating a high fat diet and spending much time in the sun is not a good combination.
If you eat a diet high in fruits, vegetables and whole grains, you will be getting lots of nutrients, antioxidants and other plant substances. Try to utilize natural resouces when it comes to getting antioxidants. Fresh plant foods are very important in helping the body be able to handle exposure to sunlight. Remember, the key is moderation, not too much sun, not too little sun.
Air
Fresh air is made up of a number of different gases. Oxygen and nitrogen are the most abundant ones. Our body's most important nutritional requirement is fresh oxygen. Humans may live five to six weeks without food, a few days without water, but only a few minutes without air. Just as fire in a furnace cannot be kept up without enough air to supply the necessary amount of oxygen for the flames‚ so the fires of life in the body cannot be maintained without an abundance of oxygen in the body. The way we breathe, as well as the quality of the air we breath, can substantially affect how we look‚ feel‚ resist disease and even how long we live.
And the Lord God formed man out of the dust of the ground, and breathed into his nostrils the breath of life; and man became a living soul. {Genesis 2:7}
Our body is made up of trillions of cells, each of those tiny cells needs a constant supply of oxygen in order to live. After anyone takes in air through the lungs, the red blood cells pick up the oxygen and carry it to the rest of the cells in the body. The cells then use this steady supply of oxygen in its energy production process called metabolism. If the cells get enough oxygen they will be healthy. Healthy cells make up a healthy body.
Toxins are let out every time a person breathes out through the lungs. These wastes are the by-products of the metabolism that is constantly taking place in the cells. If a person always takes in old, stale air then the same is depriving the cells of one of their most basic needs. This is harmful to the overall health and well-being. So it is important to replace the old, stale air with fresh, clean air.
Why is Fresh Air so important?
A steady supply of fresh air is very important. A person will end up breathing in the same air over and over again when stayed in a closed area for a long duration of time. The oxygen content of the air will go down continually as the person breathes out carbon dioxide and other wastes. Breathing this stale air will not supply the body with enough oxygen to keep the cells fueled and functioning properly.
Oxygen typically carries a negative charge, while carbon dioxide has a positive charge. Therefore, air with a higher concentration of oxygen will be more negatively charged (i.e., have more negative ions) than air with an abundance of carbon dioxide. Fresh air is thus full of negative ions as it has a good amount of oxygen and is free of pollutants, thereby producing a refreshing effect.
This is why, after rains or thunderstorms, the dust particles in the air get settled down and the air appears to be fresh being charged with negative ions. You can find air that is charged with negative ions out in nature where it is produced, as around plants, trees and other vegetation; near moving water like rivers, waterfalls, oceans or sometimes even lakes; in the sunlight etc. On the other hand, air from air conditioners is not the best‚ because it is positively ionized.
Benefits of Fresh Air
If a person is feeling ill or is suffering from any kind of disease, then fresh air is even more important. While the body is healing and repairing, the person may be eliminating more toxins into the air than someone who does not have any health concerns, so it is important that the person does not breathes in that old air again.
Here is a list of just some of the many health benefits of fresh air. Fresh air:
Helps the airways of the lungs to dilate more fully and improves the cleansing action of the lungs.
Helps to improve the heart rate, blood pressure, and metabolic rate.
Helps the immune system fight off disease more effectively.
Soothes the nerves and leaves the person feeling more refreshed and relaxed.
Stimulates the appetite and will help to digest the food more effectively. That is why it's good to take a light or moderate walk outside after eating food.
Helps to have a more sound sleep at night.
Helps to improve the concentration and clear the mind.
Alters the brain levels of serotonin which helps to improve the healthy tone of the mind and promote a sense of happiness and well-being.
Provides enough oxygen for cellular metabolism.
Helps to kill bacteria and viruses in the air because of its rich oxygen content.
Strengthens the immune system by supplying it with the oxygen it needs. White blood cells require more oxygen to kill and destroy bacteria, viruses, and germs. Enough oxygen will ensure that they are able to function properly
What Happens When Anyone Breathes Stale Air?
If anyone lives in a home or work in an office building that is air tight, then that person may not be getting enough fresh air. There is less of a chance that indoor air and outdoor air is being exchanged on a regular basis. The air is stale and over time toxic chemicals from carpets, furniture, and cleaning products can build up. This can lead to sick building syndrome for some people.
If the person is breathing in stale air, then the following symptoms must have been observed by the same: dizziness, nausea, headaches, fatigue and exhaustion, irritability, anxiety, depression, frequent fevers, colds or lung diseases. Many families suffer with sore throats‚ lung disorders and liver complaints‚ brought upon them by their own course of action. They breathe the same air over and over again‚ until it becomes saturated with poisonous impurities.
How Can I Make Sure That I'm Getting Enough Air?
Most people have very shallow breathing, which means the lungs are not fully filled with fresh air and thus contain some stale air. It is important to do deep breathing exercise daily. Take a deep breath to full expansion‚ hold‚ then exhale slowly and completely‚ and hold that. Repeat this‚ say‚ twenty times. This helps the circulation of the fresh air throughout the body and gets toxins out of the system. It is important to make sure that the environment in which the breathing exercise is practiced is free of pollutants and has a good supply of fresh air. Don't forget about the posture. Always try to sit up straight and stand tall. This will help to take in enough oxygen.
Be outdoors as much as possible. Always exercise outdoors. In the home it is important to secure thorough ventilation and plenty of sunlight. Keep proper ventilation in mind wherever you are (home‚ work‚ school‚ etc.). Air must be in constant circulation to be kept free from poisons. If you sleep in an ill-ventilated room you will awake feeling feverish and exhausted. This is because the vital air was excluded‚ and the entire body suffers in consequence.
Air should not be regarded as an enemy‚ but a precious blessing. Many think that when they have a cold‚ they must exclude outside air‚ and increase the temperature of their room until it is excessively hot. The system becomes deranged and the pores closed by waste matter of the sweat and as a result the internal organs suffer. At this time‚ of all others‚ the lungs should not be deprived of pure‚ fresh air. If pure air is ever necessary‚ it is when any part of the system‚ as the lungs or stomach‚ is diseased.
If the air appears too cold then the person should dress warmly, but trying at the same time as not to wear too much. If clothing is added‚ let it be but little and exercise‚ if possible‚ to regain the heat the body needs. If heaters or blowers are used, then they should be kept at a lower temperature and should be turned off when the body regains the heat because the heated oppressed atmosphere deprives the vitality‚ benumbs the sensitive brain‚ and causes the lungs to shrink and the liver to become inactive.
Tips For Getting A Healthy Dose Of Fresh Air
The following tips could be followed to make sure that a person gets a healthy dose of fresh air every single day.
While on the breaks at work, step outside and take some slow, deep breaths. This will banish the tired feeling and will leave the person feeling more energized and focused.
Open the glass windows regularly and air out the house as often as can be. If there happens to be a smog warning in effect, wait until later on at night or very early in the morning when the air is a lot cleaner.
If possible, it is advisable to keep the glass windows of the house open at night in order to maintain a continuous circulation of fresh air. Even during winter‚ it is better to double the blankets but always make sure there is a free circulation of fresh air in the room.
Do not breathe in car exhaust, move outside of such areas, keeping the nose covered with a cloth etc.
Try not to stay in rooms which are stuffed with furniture etc. for longer duration of time.
Be sure to maintain the air-conditioning and heating units of the house on a regular basis.
Get the air ducts and furnace filters cleaned regularly.
Do some deep breathing exercises every day, work them into regular routine.
Get some exercise on a daily basis. When you can, try to exercise outside. Exercise gets the circulation going and floods the body with oxygen.
Avoid smog, second-hand smoke, insect sprays and cleaning solutions.
Avoid using air fresheners, and other artificial fragrances in your home. Use natural alternatives instead.
Keep plants in your home and work environment to help improve the air quality. Some plants can even remove toxic pollutants from the air.
To give the skin an opportunity to breathe without impediments, natural clothing should be considered (100 percent cotton‚ linen or wool). Avoid putting anything on the skin that is not edible because the body will readily absorb it.
Water
Our bodies are made up of about 70% water. Water is involved in every single life process that takes place in the body - digestion, circulation, transportation of nutrients, and the
elimination of wastes. Water helps to maintain the acid - alkaline balance in the body and it supplies the body with the trace elements it needs.
Below are few of the many health benefits of water:
It cleanses the insides of the body by detoxifying it.
It can help to lessen the pain and burning of heartburn.
It can help to maintain a healthy weight.
It can help you to feel more energetic.
It helps to maintain a healthy heart.
Drinking two glasses of warm water first thing in the morning helps to promote bowel movement and thus prevents constipation.
What Happens If I Don't Drink Enough Water?
The body has no water storage system to depend on in times of emergency. If you don't drink enough water every single day, then you are missing out on the benefits of water. You may be in a state of chronic dehydration without even realizing it. Chronic dehydration speeds up the aging process.
Humans have lived 81 days without food‚ but they will die in 5 days without water. If anyone looses just 5 percent of the total amount of water in the body‚ then that person will start to hallucinate‚ become disoriented and experience twitching muscles. If anyone looses 15 percent of the total water‚ the life is endangered. A loss greater than 15 percent of body fluids may result in death.
The parts of the body that suffer most from dehydration are those without direct vascular circulation‚ such as the joint cartilages in fingers‚ knees and vertebrae. Chronic pain is often an indicator of chronic dehydration. When any of the joints begin to signal aching pains that come and go, this may be a sign that the body is severely short of water. Often‚ though‚ the signs of water deficiency in joint cartilages are not recognized for what they indicate and painkillers are prescribed. This frequently results in a dependence on addictive medication and permanent damage to cartilage separation of the joint bones.
Not getting enough water puts a lot of unnecessary stress on the body. The person may start to experience headaches, and fainting spells or may find always feeling exhausted and worn out. Toxic waste builds up in the body when we do not drink enough water.
If the body does not gets enough water, the blood will thicken. This can increase the chances of having a stroke, it can also damage the heart.
How Much Water Should I Drink?
Thou shalt drink also water by measure, the sixth part of an hin: from time to time shalt thou drink. {Ezekiel 4:11}
To enjoy the benefits of water and to make sure all the systems in the body are working properly, a normal person should drink approximately eight glasses of water. The person may need more or less depending on the actual body weight.
This does not imply that a person should drink a lot of water all at once to meet the daily ration of water intake. Drinking one glass of water at an interval of an hour or so throughout the day is best. When a person is tired, just drinking a lot of plain, cold water will help to revitalize during the sluggish times of the day. If you are exercising, the weather is hot or sweating a lot, you should increase the amount because the body is losing more water. When moving outside of the house, if possible, carry your water supply with you and use it and no other liquid to quench the thirst.
A good estimate of the minimum amount of water one needs is to take the body weight in pounds or in kilograms and divide that number by two. Drink one ounce of water for every pound or approximately 30 ml for every half kilogram.
Depending on the kind of food you eat, you may get anywhere from 2 to 4 cups of water each day from your meals. In order to make up the difference, you should drink about 8 glasses of water.
The body loses about 10 to 12 cups of water each day. The water is lost by the body through the skin, lungs, urine and each time there is a bowel movement.
Regular intake of water throughout the day is important because when a large amount of water is ingested‚ it is practically completely eliminated by the kidneys in the succeeding few hours. Water eliminated by the body in the form of urine should ideally be colourless.
What About Water From Other Beverages?
The answer to that question really depends on the beverage you choose to drink. You can get some water from freshly-pressed fruit or vegetable juices. You can also get water from herbal teas.
If you drink soda pop, alcoholic beverages, and coffee, you may think that you are getting enough liquids. But the truth is, those beverages can actually leave you more dehydrated than you were beforehand.
In that state you will not reap the benefits of water for your health and well being. Many of these drinks have calories that must be digested. Some also contain refined sugar which needs to be metabolized. Since you need water for digestion and metabolism, you end up losing water from these drinks.
What about sugar-free diet drinks?
They are no better. Sugar-free diet drinks are usually artificially sweetened with harmful chemicals like aspartame which may irritate the lining of the gut. Those chemicals can put more strain on the body than plain white sugar does.
As for alcohol and caffeine, research shows that they actually dehydrate your body. They work as diuretics.
If you are serious about natural health and getting the benefits of water, the best choice would be to stop drinking soda pop, alcoholic beverages, and caffeinated beverages altogether.
Nothing beats water for giving the body the fluids it needs. For a refreshing, hydrating and nourishing alternative to just plain water, you could try drinking pure coconut water.
What is the Best Source of Drinking Water?
Pure spring water. Second choice, pure well water. If this is not possible, water that has gone through reverse osmosis or distillation is good. It would be wise to check the total dissolved solids (TDS) of any water source you drink to get an overall indicator of the water's purity. Never drink chlorinated water, it is a poison to your body, destroying the thyroid gland and healthy bacteria which is the immune systems first shield of defense. The greatest danger in chlorinated water are the byproducts when chlorine combines with organic material in the water. Some experts believe these byproducts to be over 10,000 times more toxic than the chlorine itself.
The Natural Resources Council performed a four-year study of over one hundred bottled water brands. This research pointed out that as much as 40 percent of bottled water came from a city water system, just like tap water. One third of the tested brands contained bacteria or other chemicals that exceeded the industry's own purity guidelines.
Tips For Getting Enough Water
Follow these tips and start experiencing the benefits of water right away:
Get into the habit of having a glass or two of water first thing in the morning.
To make water more refreshing and palatable, add a squeeze of lime or lemon. The lemon or lime will also boost the cleansing action of the water.
Instead of having a cup of coffee or caffeinated tea during your lunch breaks, have a nice tall glass of water. It may be just what you need to feel more refreshed and energized throughout the day.
In the morning, fill a water bottle or two with the amount of water that you need to drink for that day. Carry those bottles with you and sip slowly throughout the day.
Don't wait until you are thirsty before you start drinking water. By the time you feel thirsty, the body is already in a dehydrated state.
Try to avoid drinking water with your meals. Drinking water with the meals dilutes the gastric juice. This slows down the digestive process. You definitely won't get the benefits of water that way. Instead drink water freely before and after the meals.
Try to drink pure, natural spring water when you can. If you cannot get it, then think about getting a water filter for your home. Try to get one that will remove the chemicals and heavy metals that may be in the water supply. A good charcoal filter will remove most contaminants. You will have much better tasting water too.
Nutrition
Erroneous eating and drinking habits result in erroneous thinking and acting. The food we eat act as building block for our physical and mental health. Eat plenty of vegetables and fruits; whole-grains; nuts and seeds; legumes‚ beans‚ and peas in as fresh a state as possible.
Cultivate the habit of including plenty of dark green leafy vegetables which are an excellent source of minerals and, whenever possible include sea vegetables which are an excellent source of trace minerals. The body is like the soil if it is well mineralized it is less likely to suffer invasion. Avoid genetically modified foods.Eating locally and according to the season is ideal.
Exercise
Wouldn't anyone like if the doctor includes in one of the medications something that would:
Give you all the energy you need for each day.
Prevent premature aging by saturating all the cells with oxygen and nutrients.
Assist the body's healing processes.
Accelerate metabolism and digestion‚ so that a person will be able to eat the same amount of food and yet lose weight‚ or eat more and enjoy a good digestion.
Increase the concentration and improve memory.
Assist the eliminative organs in detoxification of the body system through the lungs‚ skin and intestines.
Put you in good spirits and make you feel happy.
Help a person to have a healthier and stronger body.
Perfect health requires a perfect circulation, the more we exercise the better will be our circulation. It is not enough to nourish our bodies, we need to exercise to make sure that
the nourished blood circulates properly to reach our cells.
Physical activity is one of the laws of our being. We were created to move. Man used to have to do manual labor to live. Modern living has eliminated 90 percent of the motion and exercise our bodies require to function optimally.
If a person is not active, the body of the same will become much weaker and will find it harder and harder to do physical tasks. That person will have less energy, and will catch colds and other illnesses much more easily. Here are some problems that can start to develop in such situations:
Weight gain
Weak, stiff and sore muscles
Pain in the lower back
Lack of endurance
Shallow breathing
Difficulty coping with stress
High blood pressure
Increased risk of heart disease
There are lots of other benefits of exercise:
One of the main benefits of exercise is that it helps the blood to flow properly. This is very important because the blood carries nutrients, water, oxygen, hormones and other vital substances to every single cell in the body.
Exercise relaxes you and lowers your anxiety and stress levels.
It helps you to be more alert and clear minded.
Regular exercise helps you sleep much better.
Exercise helps you fight off feelings of sadness and depression.
Exercise strengthens the heart and lowers the blood pressure.
Exercise lowers the LDL (bad) cholesterol and raises the HDL (good) cholesterol.
Exercise helps the body to retain calcium and other minerals. This keeps the bones strong and healthy.
Exercise tones the digestive organs.
Exercise stimulates the immune system, a stronger immune system helps the body fight off diseases more effectively.
Regular exercise may help to stabilize the blood sugar levels.
Our sedentary life has led to chronic oxygen starvation because the level of oxygen absorption is determined by the level of physical exertion. Our organs‚ muscles‚ brain‚ and nerves are now forced to struggle with their tasks in spite of a chronic under-supply of this most important nutrient. The results of this newly mechanized lifestyle, with pollution, are obvious: physical and mental deterioration and a growing number and intensity of degenerative diseases. Numerous studies suggest that physical fitness is the most powerful protector against premature morbidity, mortality and loss of functional independence.
What Types of Exercises Should I Do?
When anyone thinks of exercise, the first thing that comes in the mind is lifting weights at a gym etc. Exercise need not be related to gym or health club only, it can be as
simple as walking in a park or garden.
And the LORD God took the man, and put him into the garden of Eden to dress it and to keep it. {Genesis 2:15}
All of the benefits of exercise that are mentioned can be yours if you walk on a regular basis. Walking is great because it exercises all the major muscles in the body. The great thing about walking is that a person does not need to invest in expensive equipment or even a membership at the local fitness club. All anyone needs to do is just put on some casual clothes and a pair of comfy walking shoes and move outside.
The best place to walk is in an area where you are surrounded by fresh air and the scenes of nature. If you are walking alone, be sure to walk in an area where there are lots of other people around. If you're just starting out, go slowly and walk a short distance. As you become more comfortable, build up your speed and distance. If you are not able to walk at all, you can try some gentle stretching or some deep breathing exercises.
Outdoor labour‚ in any useful activity‚ is an excellent source of exercise. Keep in mind that demanding aerobic activity is more beneficial than easy, low intensity activity. Strength workouts should emphasize free weights and body-weight exercises. Flexibility should also emphasize stretches that counteract the forward-bent postures we all tend to be in throughout the day.
As your health begins to improve, you can slowly add more exercises. Remember to go gradually and be careful. Do not try to over exert yourself. If you are starting up an exercise program for the first time, be sure to consult with the doctor first. You should also get clearance from your doctor first if you're taking medication or suffering from an illness.
How Much Exercise Should I Get?
When in health, exercise at least 30 minutes daily three to six times a week. Exercise is important even if you are sick. At this time although it is important to rest‚ make sure to walk and do breathing exercises daily. A whole range of motion exercises are beneficial. If exercise is performed without the heart being in it, it is simple drudgery, and the benefit which should result from exercise is not gained. For those who do a lot of physical labour equivalent to exercise, exercising the mind is as important as physical exercise is to a sedentary lifestyle.
Rest
Rest and sleep are more important than anyone may realize. We were not created to be on the go 24/7. Very often do we find ourselves buying into modern day expectations, we may find that trying to meet these unrealistic expectations is keeping us much busier than we could have ever imagined.
You have a deadline to finish. You decide to stifle the yawn and push through the night. Sure it is already late‚ but you drink some coffee and keep going. Your body‚ of course‚ is fighting you every step of the way. Whether you realize it or not‚ your brain has already started to check out for the night. After about 18 hours without sleep‚ your reaction time begins to slow from ¼ o f a second to ½ a second and then longer.
Where do you possibly find time for relaxation or even rest and sleep? Keeping yourself occupied is great, but there has to be some limits. There should be some balance between times when you are being productive and times when you are resting. Your health really does depend on your ability to get enough rest and sleep. If you try to keep going without any breaks, you may start feeling overwhelmed, tired and worn out.
Who Can We Blame for Not Getting Enough Sleep?
It might be Thomas Edison. Before he invented the light bulb people slept an average of ten hours per night. Today the average is seven hours or less as we have learned to ignore the body's call for sleep. Or you might blame your employer for setting tough work timelines to finish, the reason might be any, it is up to us how we want to deal with this important and often neglected aspect of our life.
When we are thirsty; we drink. When we are hungry; we eat. But when we are tired; we often work abusing our bodies to the point of exhaustion. This is one of the greatest hindrances to recovery.
Rest is one of the most basic healers known to humanity. When we become sick‚ what is the thing we want most to do? To lie down. Mother nature will restore vigor and strength during sleep hours‚ if her laws are not violated.
There remaineth therefore a rest to the people of God. For he that is entered into his rest, he also hath ceased from his own works, as God did from his. {Hebrews 4:9, 10}
Why Is Sleep So Important?
Losing only three hours of sleep can cut the effectiveness of the immune system in half. Furthermore, the Institute of Medicine issued a report that confirmed definite linksbetween sleep deprivation and increased risks of hypertension‚ diabetes‚ obesity‚ depression‚ heart attack and stroke. A ground breaking 1999 study showed that after six days on only four hours of sleep‚ healthy volunteers fell into a pre-diabetic state.
While a person rests and sleeps, the body cleanses, repairs, heals, replenishes and rejuvenates itself. The body gets revived, the tissues of the brain get restored, new information and memories are stored, and the nerves get recharged. While you sleep, your body goes back and forth between intervals of light and deep sleep. During the phase of light sleep which is known scientifically as REM (rapid-eye movement) sleep, the muscles relax completely and you dream. This is the time when the mind processes the things that happened in life during the day. If you don't get enough sleep, you won't be able to fully process the day's events. Not surprisingly then, lack of sleep can cause you to have unresolved issues.
Sleep gives the heart a chance to slow down‚ and those who sleep less than six hours a night have as much as a 66 percent greater prevalence of hypertension. How well we sleep can seriously alter the balance of hormones in the body system. This can then disrupt our sleep/wake cycle (circadian rhythm). A disrupted circadian rhythm may influence cancer progression through shifts in hormones like melatonin‚ which the brain makes during sleep.
Since the work of building up the body and mind takes place during the hours of rest‚ it is essential‚ especially in youth‚ that sleep should be regular and abundant. While sleeping, the brain continues to learn by deconstructing memory and connecting it to related things‚ resulting in faster and more accurate performance after a good night's sleep. A good night's sleep can improve the memory by 30 percent. After a day's work the brain cell is exhausted; but after a good night's sleep it is refreshed and ready to resume its normal work. After work, the nerve cell is shrunken inside, and the little granules in its protoplasm disappear. After rest, they regain their dimensions and the granules are restored.
A good night's sleep helps to control the appetite. Two hormones regulate the appetite: One tells you when you are hungry (ghrelin), the other tells you when you are full (leptin). When a person does not get enough sleep, there is a decrease in the production of the ‘full' hormone and an increase in the production of the ‘hungry' hormone encouraging the person to eat more.
How Can Lack Of Sleep Affect Me?
If you are not getting enough sleep, your body will not be able to rebuild itself and recharge itself properly. Your body will begin to suffer.
Here are some symptoms that are common with lack of sleep:
Memory loss.
Emotional instability.
Exhaustion, delusions, paranoia, and hallucinations over a prolonged period of sleep deprivation.
Decreased concentration and creativity and disruption in the ability to learn.
Decreased efficiency and productivity; everything seems to require more effort.
Impaired judgment (your priorities and values in life may even change).
Loss of patience.
Impaired immune system.
Increased feelings of depression, apathy or irritability and aggression.
Slowed reaction time.
From this list, you can see quite clearly that missing out on rest and sleep is not good for your health or happiness. According to the research, not getting enough rest and sleep can even shorten your life. Lack of sleep can also put you at higher risk for accidents, especially if you are experiencing delayed reaction times and poor concentration.
How Much Sleep Do I Need?
How much sleep you need depends on your age and health status. Infants, children, and even teenagers need more sleep than full grown adults because growth happens at
night while they are sleeping. Getting enough sleep is important for adults as well. That is the time when the brain grows intellectually. If you don't get enough sleep, it will be much difficult for you to grow as a person. Below are the average sleep requirements:
Newborn babies - between 16 to 20 hours
Young children - between 10 to 12 hours
Teenagers - approximately 9 hours
Adults - most adults do best with 7 to 8 hours per night
Anyone suffering from an illness or chronic disease may need at least 8 to 10 or more hours of sleep in order to allow the body to heal and rejuvenate. If you are thinking that you can get more done if you work longer hours and sleep less, think again. Research shows that going without enough rest and sleep actually makes you less efficient. Lack of sleep is harmful to your health and well-being.
A lot of things may have changed in a hundred years, but our bodies haven't changed. We still need plenty of rest and sleep, because we are faced with a lot more stress we really do need a good nights rest.
If you realize that you have been skimping on sleep and are now thinking that you should sleep extra-long hours to catch up, then it is not going to work. You cannot catch up on missed sleep. In fact, some research shows that getting too much sleep (e.g. more than 9 hours) may actually be harmful to your health. So it is essential to stick to the recommended 7 or 8 hours each night. However, anyone who is recovering from an illness needs all the rest and sleep they can get.
How Can I Sleep Better?
To sleep well, you need to work well.
The sleep of a labouring man is sweet, whether he eat little or much: but the abundance of the rich will not suffer him to sleep. {Ecclesiastes 5:12}
Idleness is the cause of many diseases. Rather than taking a harmful sleeping pill‚ make sure to do strenuous outdoor physical labour every day. Abstain from all stimulants (caffeine‚ alcohol‚ tobacco‚ spicy foods). Avoid eating anything a couple hours before bedtime. Regular times for going to bed and rising are very helpful. The best time to go to sleep is between 8:00 PM and 10:00 PM. Deepest sleep is between 9.00 PM to 12.00 AM. The body‚ particularly the adrenals‚ recharges the most during 11:00 PM to 1:00 AM. Simply put, getting to sleep a few hours before midnight is great for your health because every hour of sleep that you get before midnight is worth 2 hours after midnight.
Sleep in complete darkness, even a little light during the night can disrupt the circadian rhythm and the pineal gland's production of melatonin (the body's number one anti-aging hormone) and serotonin (the happiness hormone). Make sure your eyes are exposed to sunlight every morning, this enhances melatonin-production. A relaxing soak in warm water will help to unwind after a stressful day. Have a cup or two of your preferred choice of a calming herbal tea.
Taking Rest Is As Important As A Good Night's Sleep
It is important to take time for rest‚ contemplation and recreation (not for amusement). Recreation is re-creative; it refreshes the mind and the body enabling us to return with
new vigor to the earnest work of life. Amusement, on the other hand, is sought for the sake of pleasure and is often carried to excess; it absorbs the energies that are required for useful work and thus proves a hindrance to life's true success.
Recreation is needful for those who are engaged in physical labour and is still more essential for those whose labour is principally mental. Recreation that benefits those around you is most beneficial. Spending time outdoors in nature in some form of physical exercise is an excellent form of recreation (hiking‚ picnicking‚ swimming etc.).
Watching TV is not a good source of recreation. An analysis of thirty-five different scientific studies has identified no fewer than fifteen negative health effects associated with watching long hours of television. Among these effects are heart trouble, cancer, diabetes, autism, Alzheimer's disease, eyesight damage and sleeping difficulties.
Rest can take different shapes and forms. It can be a relaxing sleep at night or it can be taking a much needed (and well deserved) vacation. Even making a change in your routine or pace of life can be a form of rest. Taking a break allows the body the time it needs to restore the energy levels. If you work in a sedentary job, you can try to get in some physical activities such as biking or jogging in order to have a change of pace. Doing something physical will help you to relax and it is a great way to give your mind a break from thinking so much.
If you are bombarded with emails and phone calls at work, you can give your senses a break by turning off the television, computer, and other electronic devices while you are at home for some quiet time. If your profession involves lots of physical labor, then a rest for you could be something non-physical. You could take a relaxing break by finding a nice comfortable spot where you can sit or lie down. You could use your rest time to catch up on your reading or to do other intellectually demanding activities.
Tips For Getting Enough Rest And Sleep
The following tips may prove helpful for getting enough rest and sleep.
Try to get out into nature on a regular basis. Go to the ocean, walk through a garden, or sit by a lake or other relaxing surroundings.
Take time out for non-stressful hobbies. Look for activities that you actually enjoy and look forward to. Try to find something that is different from your usual work week activities. Do these activities at your own pace and don't set rigorous timelines for them.
Try to avoid taking naps during the daytime. If taking naps is already part of your regular routine and so far has not been disrupting your sleep, that's fine. If you do take a nap during the day, try to limit the nap time to no more than 15 - 30 minutes.
Don't wait until sleep time to start thinking about or discussing problems. Deal with anything that is worrying you or causing anxiety early on in the day. That way you won't spend time thinking about it as you're trying to drift asleep.
During your day, take regular breaks and intervals of rest so that sleep should come easier at night.
Avoid the use of caffeine, drugs, and alcohol because they can disrupt your sleep patterns.
Read the scriptures (especially the ones you find inspiring) and spend time in prayer. These are excellent forms of relaxation.
Get some exercise during the daytime or evening. Don't exercise too close to sleep time, or you may have trouble getting to sleep.
Try to establish a relaxing evening routine. Listening to relaxing music is a great way to unwind after a long day at work.
Do not watch television before you go to bed, it absorbs the mental energy and makes the brain restless.
Take time out often to count your blessings. You will feel less stressed if you fill your mind with thoughts of gratitude and thanksgiving.
Stay away from rich, spicy foods in the evening.
Try to avoid eating late in the evening. Have your last meal of the day at least 3 hours or longer before you go to sleep.
Make your last meal of the day light. If your last meal is light, you will digest it more easily. Large meals take much longer to digest and can prevent you from sleeping properly. Nighttime digestion will pull much needed blood away from your brain. That blood is needed for the brain processing which happens while you sleep.
Do not spend your vacation time at home working through an endless list of chores. Pack a simple, but healthy lunch and take a trip into a nice lake or area with natural surroundings where you can spend the day. Take time to enjoy the scenery, take time out to relax and be a kid again.
Go to bed at the same time each night and get up at the same time. Our bodies work best on a regular routine.
Schedule at least 8 hours for sleep (with the hours starting with a few hours before midnight). Try to make it a habit to finish the daily routine work early at evening, if there is still some work left, get up early in the morning than spending late hours at night.
Keep the bedroom dark and quiet as possible, quiet, dark room is best for sleeping.
Leave the bedroom window open a little bit to allow fresh air to flow into the bedroom.
Temperance
And every man that striveth for the mastery is temperate in all things. {1 Corinthians 9:25}
According to the Merriam-Webster Dictionary, to be temperate means to have restraint. It is "habitual moderation in the indulgence of the appetites or passions." It is also "moderation in or abstinence from the use of alcoholic beverages."
Why complete abstinence from harmful things rather than moderation? Consider anything that is nicely packaged, costs high (sometimes might be economic), makes the consumer an addict and has no health benefits, on the contrary damages the vital systems or functions of the body. Would anyone buy such a product? Definitely no, but when we talk of alcohol, cigarettes etc. people will not realize that even if consumed moderately or occasionally, these are not good (if not damaging at least) for health in any way.
Harmful substances to abstain from are all stimulants, which are deceptive because their temporary tonic effect only leaves the body weaker. These include the following:
All drugs are poisonous to the body and leave pernicious after-effects.
Tobacco dramatically increases the cancer risk, heart disease, and various lung diseases.
Alcohol is a neuro toxin that poisons the brain and liver, and increases the risk of various preventable cancers.
Substances that contain caffeine: sodas, coffee, tea, and chocolate. Replace with water and herbal teas.
Avoiding all animal meats (including seafood etc.).
Temperance doesn't just apply to alcohol, tobacco and drugs. It is possible to be intemperate in other areas as well. If it disrupts the digestion, overstimulates the brain, or weakens the body in any way, you should avoid it.
What? know ye not that your body is the temple of the Holy Ghost which is in you, which ye have of God, and ye are not your own? {1 Corinthians 6:19}
The main cause of fatigue is improper diet‚ irregular meals‚ and a lack of physical exercise. Furthermore‚ irregular hours for eating and sleeping sap the brain forces. To have good health and be successful in reaching a high standard of piety‚ a person must be temperate in all things.
It is important to remember that overeating even of the healthiest food is detrimental to health; weakening the body and clouding the mind. Any food in excess becomes a poison. This is a form of intemperance just as surely as is smoking. Overeating has a worse effect upon the system than overworking. Many people of excellent natural ability do not accomplish half of what they might if they had been temperate in all things.
True temperance does not only refer to eating and drinking. It touches all aspects in life: work‚ thoughts, words, sleep, play‚ socializing, etc.
Anything that is carried to excess, even if it is something good, is intemperance. If a person wants to have a healthy body and a healthy mind, the same must be temperate in all things.
Trust
Trust in the LORD with all thine heart; and lean not unto thine own understanding. In all thy ways acknowledge him, and he shall direct thy paths. {Proverbs 3:5, 6}
Our body was designed to deal with stress only in infrequent emergencies (fight-or-flight) by controlling blood hormone levels. We were not created to cope with chronic stress on a daily basis. Every drop of stress hormones unduly pumped in the body is a poison that gradually destroys the immune system. The continual release of these hormones raises the blood pressure and blood sugar increasing the risk of heart disease and diabetes. Worry, anxiety, fear and other negative emotions will do nothing to help you. All they can do for you is to leave you feeling tired and drained, they will zap your life force and make you sick. Stress is caused by fear and worry due to a lack of trust. If you would but realize that not a sigh that is breathed‚ not a pain that is felt‚ but the throb reaches to our loving Heavenly Father's heart, you would never fail to trust Him knowing that everything that comes your way is permitted by Him for your good. Opening your heart to Him and putting your trust in Him, opens up the healing agencies of heaven to you.
For I will restore health unto thee, and I will heal thee of thy wounds, saith the LORD. {Jeremiah 30:17}
For I am the LORD that healeth thee. {Exodus 15:26}
If you would walk without fear‚ you must know that the hand of Yahushua holds your own firmly. And you can only know this by searching the living Yahuwah's Word and obeying His word. Take time to pray‚ and as you pray‚ believe that He hears you. Mix your prayers with faith. You may not at all times feel the immediate answer; but it is then that your faith is tried. You are proved to see whether you will trust in Him‚ whether you do have a living and abiding faith. You can safely trust in Him and be hopeful and courageous.
Faithful is he that calleth you, who also will do it. {1 Thessalonians 5:24}
Walk the narrow plank of faith. Do not trust in your faith‚ but in all the promises of the Heavenly Father. Trust Him in the times of darkness, that is the time to have faith. Do not be governed by your feelings, do not put your trust in man. He is the only source of true peace and happiness. Trust in Him is the only antidote to stress, worry, and the constant feeling of emptiness. Memorize His promises, these will come in handy when you are feeling down and discouraged. Cultivate a spirit of gratitude and praise, this will help you to have a healthy body and soul.
Peace I leave with you, My peace I give unto you: not as the world giveth, give I unto you.{John 14:27}
For bodily exercise profiteth little: but godliness is profitable unto all things, having promise of the life that now is, and of that which is to come. {1 Timothy 4:8}
My son, forget not my law; but let thine heart keep my commandments: For length of days, and long life, and peace, shall they add to thee. {Proverbs 3:1, 2}
My son, attend to my words; incline thine ear unto my sayings. Let them not depart from thine eyes; keep them in the midst of thine heart. For they are life unto those that find them, and health to all their flesh. {Proverbs 4:20-22}
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