Reflexology For The Spirit

Longevity Breathing – an Easy Step to Better Health

I often go through a good bit of my day without even thinking about how I’m breathing, forgetting completely that the easiest and most powerful way to stay healthy and promote good longevity is breathing right.

When we’re faced with traffic snarls, an unhappy coworker, a missed deadline at work, lack of exercise, or children with stuffy noses, automatic stress responses are all too common.  Our breathing becomes shallow, rapid.

Heart rates speed up, neck muscles tighten, teeth grind, and on and on.

There is something you can do.

You can learn – and practice –  proper longevity breathing techniques.

There are many different  breathing techniques.  I use one, in particular, a the moment I realize that stress is staring me in the face.

I always use it when I’m in a doctor’s office and I know I’m going to get my blood pressure checked.  I don’t have White Coat Syndrome, but my blood pressure definitely rises when the cuff is  put on my arm.  Sometimes, my blood pressure even rises when I walk into the doctor’s office.

So, I just cut this increase off at the pass.  I use this longevity breathing technique anytime I need to calm myself and control my emotions.  Here is what I do.  And, you can do it too.

I breathe in deeply through my  nose while mentally telling myself it’s time to be calm and lower my blood pressure.

When you breathe in deeply through your nose, focus the origin of this inhale  deep in your abdomen.  Hold this deep breath for a few seconds.

Then, exhale slowly as you breathe out.  Remind yourself that you are breathing out stress.  Let your inner self know that you are  lowering your blood pressure when you exhale this deep breath.

This deep inhale and exhale pattern works in traffic, in the doctor’s office, at work.  It works anywhere you see stress running straight toward you.

Take about four inhale-exhales and mentally check in with your body.  Observe how your body is calming itself.

Take about four  more inhale-exhales if you need.  The goal here is to be calm, grounded, solid, alert.

You  can train these inhale-exhales to work for you.  Practice them when you aren’t super stressed.  Practice them several times daily at randomly selected moments.  The goal is to become comfortable with the results of this breathing pattern.

Thank you for reading this article.  Please share it with your preferred social media network.

Thurman Greco

Woodstock, New York

 

 

 

 

Your Longevity – And a Healthy Living Attitude

The first step toward achieving your longevity goals is a healthy living attitude.

Healthy living is much easier when you feel what you’re doing is important and when you feel like you’re going to succeed when you  develop your new healthy habits.  Optimism is the necessary ingredient in a healthy living attitude.

Healthy living is a journey toward a goal.  You can travel on the healthy living attitude express every day if you know in your heart that you’re going to be successful.

One of the hardest things to do in life is lose weight.  The only thing harder is keeping it off.  And, really, the most important ingredient in this  whole lifestyle change is your healthy living attitude.

I know you can do it.  I know you can adopt whatever habits you need to achieve your longevity goals.  I know you can do it because I did it.  And, the one thing that made the difference  was my healthy living attitude.

I tried many times throughout the years to lose weight – to no avail.  Diets were depressing.  Blah. Blah. Blah.

This last try was different.  Why?  I experienced  an attitude adjustment which worked!  I’m not sure what happened.  I was just ready to be free of all the extra pounds.  It was  just time.  I was ready to let go of all the excuses that I’d been clinging to for years:  my bum thyroid, my menopause, a business which sapped my strength every day and took over 80 hours a week on a slow week.

I  woke up one day and realized I wanted to be free.  I faced up to the fact that I was  both the problem and the solution.

At that moment, my diet unfolded in front of me.  And,  I was off and running… away from failure, extra pounds, doubt.  The healthy living attitude took control.

I began cutting out carbs and started talking to my thyroid.  I also spoke to my body.  I knew  the extra weight  surrounding my body was no longer a necessary part of my self.  My new authenticity simply didn’t require so much protection.

My healthy living attitude was all  I needed to protect me.

I dieted for seemingly ever.  I didn’t buy a single new outfit for at least six months.  And, it was all okay.  Walking around in roomy clothing was fine for me.  I was free!  I was proud of the pounds I lost.

No one can do this for you.  When you have the right attitude about your family, your work, and your health, you can do just about anything.  You will see that all the parts of your life are connected and you can succeed at anything you care about doing.

When the time is right ,  your path will reveal itself to you.  Your job will then be  to show up as your authentic self and do the work.  When this happens, know that your success is already making its way to you.

You will learn to access your energy system  for direction, energy, motivation.  You will be inspired to follow the directions.  If something surfaces which  doesn’t resonate with you, leave it be.  Work with those things which touch your authentic self as you become comfortable with your  healthy living attitude.

Through trial and error, your inner authentic self will guide you to your success.   You will achieve your goals and you will learn that you are not broken.  You are, instead, finding yourself.

Thank you for reading this article.  Please refer it to your favorite social media network.

Thurman Greco

Woodstock, New York

 

 

 

Thank you for reading this article!  Please refer it to your favorite social media network.

Thurman Greco

Woodstock, NY

 

Longevity and the Fountain of Youth

In 1513, Ponce de Leon discovered the fountain of youth in what is now St. Augustine, Florida.  Fortunately for us all, the fountain of youth still exists and there is a branch of it in your neighborhood.  It is the sidewalk where you can walk daily as you exercise.  It can also be found at your nearest fitness class.

The truth is that the best thing you can do to assure that you live a long and healthy life is move, move, move.  Exercise is where it’s at!

A good exercise class or activity is one that you enjoy, can practice at least three times a week, and is one which strikes the right balance between enthusiasm and safety.  You are doing yourself no favors if you experience sports injuries.  The fountain of youth is one where you move, move, and move.

Everybody has excuses to not be physically fit through regular exercise.

Teens are distracted from exercise by schoolwork and the powerful pull of a social life.

Young adults in their 20’s seem to be physically fit more by accident than anything else.  After all, young people are busy with careers and social activities.

Careers and family relationships are the major pulls of adults in their 30’s  and 40’s.  People exercising in this age group are often motivated by vanity.  For some, health and longevity concerns become important as  muscle strength declines.  Issues surface such as slower reaction time,  shortening ligaments,  loss of elasticity.  People in their 30’s and 40’s need to use warm ups, stretching more often.

If a person in the 50-to-60 age category continues to ignore the fountain of youth, daily life becomes more difficult  when the time comes to get out of a chair, lift and carry objects.  The quality of life improves when people rely on  regular exercise  routines.  Regular exercise improves the life of a retiree!  Go Fountain of Youth!

Exercise which supports physical fitness makes the difference between independent living and an assisted living facility for a person in the   70-to-80 age group.

The good news is that we are never too old to  enjoy the benefits of the fountain of youth.  Exercise is always there for us – no matter what our age!  It ‘s never too late to discover the fountain of youth for yourself.

Whatever your age category, get off the sofa and move for just 30 minutes a day.

Thanks for reading this article.   Please share it with your preferred social media network!

Thurman Greco

Woodstock, New York

Winter Solstice Meditation – December 21, 2018

On December 21st,  the  date of the annual Winter Solstice, please take a moment wherever you are to join in with all mankind to focus  on a vision  of peace and healing for all beings on Planet Earth.

December 21st is the day when all beings on Planet Earth begin again  with  annual re-birth.  All beings on Planet Earth honor the turning point of the year.  We use our new energy for peace and healing throughout the planet.

In celebration of this annual Winter Solstice Meditation, find a quiet place where you feel safe and can focus on the annual renewal of all beings on Planet Earth.

As you get calm, focus on the re-birth happening all around us all.

May the collective energy of all living beings join together in love and gratitude and use our newly reborn energy for peace and harmony in all lives on the Planet Earth.

With the celebration of this year’s Winter Solstice, may all beings on Planet Earth know we are connected and may we all work together with mutual respect and harmony.

May all beings focus on  the continuing deepening and understanding offered by the re-birth of the Planet Earth through the Winter Solstice.

With the Winter Solstice, may all beings on Planet Earth join together in focusing on spiritual healing for all living things.

Encourage your breathing to become centered and grounded.  Breathe in a breath  composed of  positive healing,  love, understanding, and respect for all beings on Planet Earth.

As you exhale, let go of all things negative.  Release all feelings of negativity which may possibly impact your life and that of your loved ones in the coming year.

As you inhale, focus on positive aspects of your life which you can improve during the coming year.

Exhale to release all feelings of negativity which may not support the rebirth offered by the Winter Solstice.

With this meditation, breathe in centering and grounding feelings which will benefit all living beings on earth.

Visualize a healed planet.  Visualize a clean, uplifting environment for all beings on our earth.  See a glorious sphere .  There is radiant blue water.  The lands have no borders.  All beings traveling do so in perfect harmony on a perfect path.

When it is time for you to leave this place of perfection and serenity, you may choose to bring this feeling of peace back with you to the outer world.

Return to your surroundings now.  Be awake, alert, and feel wonderful…in perfect peace where you are.

 

Thank you.  Please refer this article to your preferred social media network.

Please share this article with everyone you know.

Thurman Greco

Woodstock, New York

Easy Wellness: 10 Tips for a Longer Life

Easy wellness is real and is even easier than you think.

JOB STRESS IS A FACT OF LIFE.  There is a correlation between workplace stress and obesity, diabetes, Alzheimer’s disease, depression, gastrointestinal problems, asthma.  It’s no surprise that  people are more likely to suffer a heart attack on Monday than on the other days of the week.

So, what can you do to ease the pressure and experience easy wellness?  Easy wellness techniques you can adopt  are easier than you might think.

Go for a walk on your lunch hour.

Take your phone calls while standing up and moving around.

Play relaxing music.

Skip happy hour and go to the gym instead.

Wash your hands at least five times each day with soap and warm water.

Keep your bedroom clutter and electronics free.

Change your sheets weekly.

EASY WELLNESS  EQUALS  HEALTHY WEIGHT.  Being overweight increases your risk for all illnesses and chronic conditions.  Being underweight prevents the body from functioning at peak performance.

GET YOUR ANNUAL FLU SHOT.  AND, AS YOU AGE, GET YOUR ANNUAL PNEUMONIA SHOT AND SHINGLES SHOT.  It’s estimated that over  40,000 people die annually from the flu.  An annual shot can prevent at least some of  these deaths.

GET NAKED!  Occasionally, inspect your body from head to toe.  Look for blemishes, lesions, rashes, and other body oddities that are new on the scene.  Your skin reflects the state of your entire body.  If you will pay attention to your skin, you can catch the signs of underlying internal disease.  Your body will tell you how well you are aging through skin tone, wrinkles, and color.

Expand the skin care routine you devote to your face and neck to include a skin care routine for your entire body.

GET OFF YOUR SEAT AND ON YOUR FEET.   Easy wellness can go beyond the gym.  Is your job physically intense?  Or do you spend most of your time at a desk?  Find ways to keep yourself moving throughout your day.  Your body will love you for this!

DISCONNECT!  At least twice a week give yourself a time out.  It needn’t be too long.  Try for 20 minutes at a time.  Cut off your phone, your computer, your TV, your radio, your doorbell.   Spend a few minutes enjoying your surroundings without interruptions.  Your body, your mind, your spirit will thank you!

QUIT SMOKING – Okay, this may not be easy to do but, once you’ve done it, you’ll be healthier, more alert, richer,  live longer.  If you can get yourself down to 5 cigarettes a day, it’s easier to quit the habit completely.

GET YOUR HEART RATE UP FOR AT LEAST 20 MINUTES A DAY.    This can be real easy wellness.  One way to do this is to move your body and force your lungs and heart to work harder for 20 minutes every day.  Your entire body will appreciate this effort – including your brain!

COFFEE CAN BE GOOD FOR YOU.  Coffee goes in and out of fashion.  I recommend a reasonable amount of coffee, especially in the morning.  Both coffee and tea have antioxidants which we all need.   Your coffee does not need to include the modern energy concoctions which are overloaded with too much coffee and sugar.  Nor does it need to include any of the fashionable flavors being added these days.

GIVE YOURSELF THE GIFT OF A DNA TEST.  This is easy wellness in action.  You’ll be fascinated by  the information and you’ll also know yourself better.  Results of your DNA test can point you in the right direction for wellness habits.

Results of your DNA test can also point you in a right direction for good nutritional habits.  Through your DNA test, you’ll  discover where you came from.  Eating food in the style of your ancestors can help you nutritionally.  I’ll give you an example.  One of my clients wanted to know what to eat.  He had a DNA test which confirmed that most of his heritage was Jewish.  He had his answer right there!

Another client wanted to know what to eat.  His DNA test confirmed that most of his heritage was Mediterranean.  Well, the Mediterranean diet was a good direction for him to follow.  Sticking with the Mediterranean diet food and cutting out all the other food clutter eliminated a few pounds which he needed to lose.

Thank you for reading this easy wellness article!  Please share it with your favorite social media network.

Thurman Greco

Woodstock, New York

Wellness: 10 Tips for a Longer Life

Longevity depends a lot on  wellness throughout your life.  So, working to prevent disease helps promote a longer life.  There are many things you can do to promote wellness in your life.  It goes without saying that including Reflexology for the Spirit and Reiki Therapy sessions regularly are important.

PREVENTING COLON CANCER has a dietary component.    Dietary calcium,   selenium and vitamin D are important  for your overall wellness.

Another  thing that may can help prevent colon cancer is the regular use of aspirin.

So, beyond vitamins, and aspirin, what can a person do?  Eat a lot of fruits and vegetables !

And, finally, getting the dreaded colonoscopy regularly is important.  Colonoscopies are good for early detection and polyp removal  both of which are crucial.    Some people simply don’t want to get a colonoscopy.  I’ve been getting colonoscopies since I was in my 40’s.  The physician, over time, has removed several polyps and that was important.  Wellness testing is high on the list if you’re interested in living a long, active life.

Colonoscopies  have gotten easier  through the years.  And, the prep has actually gotten to be less dreaded   because my Dr. lets me drink vanilla milkshakes on the day before!  Go Colonoscopies!  I was actually a little tiny bit disappointed when my physician told me I don’t have to have another one for years.  I’m not scheduled for another one until I’m 85.

Not wanting to wait until I’m 85 for a yummy, thick milkshake, I’ve decided I can get a milkshake whenever I have to get a medical test or procedure.  I love that new rule!  Medical testing is much, much easier when followed by a delicious, thick milkshake.

PROSTATE CANCER – If a man lives long enough, he’ll either die with prostate cancer or because of it.  So, prostate cancer is in the future for many men.  Prostate cancer is a lifestyle disease, not a genetic one.

So, what can you do?  Vitamins are important prevention habits – especially selenium.  Seafood instead of beef is a good choice.  Fruits and vegetables are important.  To summarize this, a good diet is necessary for longevity wellness.

NEVER WORK BEFORE BREAKFAST –  A good breakfast, eaten every morning can reduce the risk of heart disease, diabetes, cancer and obesity.  If you’re  interested in wellness, breakfast is on the menu – every day.  First thing.

This is your chance to load up on high-fiber grains, antioxidant-laden fruits,  and whole grain cereals.

A favored breakfast is the world-famous Muesli breakfast.  This will stay with you for hours until it is time for lunch.  And, it’s yummy, too!

BREAST CANCER –  This is a challenge for many women.  Breast cancer has a definite spiritual component.

Reduced to its lowest common denominator, this means  you should do everything possible to keep from running on empty.  I wrote more about this in my book “A Healer’s Handbook”.

A good thing to do is go with early diagnosis and every medical treatment offered whether allopathic, complimentary, or integrative.  Fight breast cancer with every tool offered to you.

Early diagnosis means getting mammograms and breast exams regularly.  No cancelling.  Early detection and treatment is important to your continued wellness.

Keep up with research on cancer preventing diets and exercise.  This means, at the very least, eating lots of fruits and vegetables and exercising regularly.

STRONG LEGS are your best insurance policy for a long, active life.  Two of the best exercises are pedaling the stationary bike and using the leg press machine.

Climb stairs for five minutes every daily.

Balance yourself on one leg daily:  Stand on one leg for fifteen seconds, then alternate legs.

And, finally,  stand up and sit down twenty times in succession.

LOAD UP  – on vegetables, fruits, legumes, and grains every day.  Go for as much variety in texture,  and color, possible.   Avoid processed foods as much as possible.

Try not to eat any foods loaded with chemicals and artificial anything.  Chemical laden foods are not good for wellness.

TAKE THE RISK – Eat cold water fish one to three times a month.  This means you should eat about one serving of salmon, trout, herring,  or sardines per week.  Unfortunately, the accumulated heavy metals make eating the fish more often  a health risk.  However, on the plus side, eating the cold water fish once a week can offer real  wellness health benefits.

Avoid farmed fish if you can.  No doubt some  farms are clean but many are not and you have no way of knowing without visiting.

AVOID ALZHEIMER’S – Alzheimer’s is one disease which we all want to avoid at all costs.  There are some things you  can do to prevent the onset of this disease.

Reduce your intake of saturated fats.

Make physical  activity a part of every day.

Spinach and other dark leaf vegetables are said to help prevent the onset of the disease.

Antioxidant rich foods are important.

Turmeric is an important spice to add to your arsenal.

Maintain an active social life .

Learn new things .

WATCH YOUR BACK –  Statistics tell us  that most of us will experience back pain at some point in life.  This can be a problem for you if you’re not focused on your wellness.

Back pain has a spiritual component which you can’t ignore.   Stress is often involved in back pain.  I wrote about this in “A Healer’s Handbook”.

Back pain impacts on your wellness and longevity expectations when it brings on depression,  immobility, and  disability.

One thing you can do is work to maintain strong core muscles.  Strong muscles in the stomach and back will go a long way to a better recovery if you do experience back injury and pain.

Posture is important.  Take yoga classes with a teacher  interested in your posture.

Maintain a good weight.  Obesity is a strain on your back which you don’t need.

Drink plenty of water to maintain joint hydration.  This may seem like a silly suggestion but your joints  use a lot of water and need you to continually  replenish it throughout the  day – everyday.

The bottom line here is this:  Your longevity wellness depends  on a strong, healthy spine.

EAT LESS MEAT –  I’m certainly not telling you that you have to become a vegetarian, although that may be something that works for you.  However, eating less meat is important if you are interested in longevity and wellness.

Eating  large amounts of meat  regularly plays a part in contributing to diseases you probably want to avoid if your  goal is longevity and wellness.  Meat is implicated in most of the lifestyle diseases found in our culture:  cancer, heart disease, stroke, dementia.

THANK YOU  for being interested in your good health for the long term.  Thank you for reading this blog.   Thank you for seeking a healthier life.  For sure,  a healthier life should make your longevity and wellness plans  a real option.

Please share this article with your favorite social media network.

Thanks!

Thurman Greco

Woodstock, NY

 

 

10 Tips Offering You a Longer and Healthier Life.

When you seek a longer and healthier  life,   you develop spiritual attitudes and habits which resonate with you.   A longevity focused life is a lifestyle.

Before it’s all over, the lists in this blog may seem endlessly  overloaded  with things to do.  But, that’s not the object of this series.  My goal is to offer you information  you can use to  enjoy a longer, healthier life.  Pick and choose  from the choices, as you select the habits that  resonate with your body, mind, emotions and your spirit.

EXCESS WEIGHT CAN RUIN YOUR LONGEVITY PLANS – So, what can you do about it?

For starters, realize that obesity triggers arthritis, asthma, cancer, diabetes, high blood pressure, high cholesterol,  etc.  These health conditions  conspire to rob you of your longer and healthier life.

Getting the weight off and keeping it off is  important.  And, getting it off the sooner the better is what its all about.  When I give my library talks about my wellness book “A Healer’s Handbook”, I spend a lot of time talking about all the things you can  do.

Begin by eating  fruits, soups, and vegetables,  Eat as much of these foods as you want and eat smaller amounts of meats and breads as you work toward a longer and healthier life.

Skip chemical laden products that have been manufactured for you to eat.  This means reading the labels.  If you can’t pronounce the words on the ingredient list, then you don’t need to eat even one bite of that product.

USE A SMALLER PLATE – Pile it high with fresh salad greens or vegetables.

For a longer and healthier life, always begin your meal with a soup.

Plate up your food in the kitchen and don’t put serving dishes  on the table with your food.

DON’T TRY TO LIVE WITH A SLEEP DEFICIT.  – A longer and healthier life depends on a rested body.  This is really the heart of the matter.  I’ve written post after post after post about the importance of sleep for you and your life.  And, after this longevity series, I plan to return to a few more blog posts about getting enough sleep.

It all comes down to this:  If you  get enough sleep, you are going to have fewer health problems.   With fewer health problems, you  are on a path to a longer, healthier life.

JOIN A CONGREGATION. – Statistics show us that attending regular religious services  has a strong, positive  health effect resulting in a longer and healthier life.

Congregations offer a community of acceptance to  members, an atmosphere which encourages good mental health, a stable social circle, and  good immune function.

What this says to me is that our spiritual  health is positively affected by a community atmosphere supporting our mental, and emotional beings.

LIVE WITH PURPOSE – Living with purpose influences mental, spiritual, and physical health positively.  The way you live with purpose depends on you and your interests.  The way you choose to give meaning to your life is completely up to you.  Your choices are endless.

Before you get overwhelmed by this, begin by asking yourself some questions.

Does my plant need watering?

Does my dog need walking?

Am I concerned about my environment?

Have I always wanted to……………….?

This amounts  to developing a sense of purpose in life by giving  of yourself in some way for the benefit of others as you seek a longer and healthier life.

GET REGULAR REFLEXOLOGY SESSIONS – Well, of course I would believe this.  I’m a reflexologist.  However,  if you are reading this article and you’ve never received a reflexology session, you can still achieve your longevity and wellness goals without receiving even one  session.

The important thing here is to receive  body work sessions regularly.  And, in all honesty, there are  hundreds of kinds of body work being practiced on our planet today.  What’s important is that you receive some form of beneficial body work regularly.

If you don’t feel like you have the money for this bodywork, barter the sessions.  I receive a Reiki therapy session every Monday afternoon.  I exchange this session with a student.  I feel like this is one of the most important things I do every week.

And, one of the most wonderful barters I did in my whole life was when I exchanged a reflexology session with an esthetician every week.  What a fabulous time that was!  Alas, she moved out of the state.

The bottom line is that we all need doses of the right touch for a longer and healthier life.  Touch is important to our spiritual development.

MEDITATION IS IMPORTANT FOR YOU  AND YOUR LONGEVITY PLANS.  Do you meditate?  Do you meditate regularly?  If the answer to these two questions was “no” then begin by taking yoga classes.  Yoga and meditation work together very well.

Have trouble scheduling meditation time?  Join a meditation circle or form one where you meditate together weekly.

Meditation is grounding and offers major stress reduction.  The positive health benefits of meditation ripple out to everyone and everything around you.

Make meditation a part of your life.

BRING NATURE CLOSER TO YOUR LIFE – How?

Walks in the park tend to lower your blood pressure.

Plants in your office or home bring their own calm.

Wilderness walks can be restorative.

Add wilderness pictures to office and home decor.

Nature sounds can be soothing as you listen to waterfalls,  bird songs or ocean waves.  My absolute favorite  music is a CD entitled “Dolphin Music” by Ken Davis.  It’s ancient as CD’s go, but I don’t want to be caught without it.

When you do these things, you protect yourself from stress.

BE OPTIMISTIC –  You’ll live longer and feel better about your life when you look on the bright side of situations.

Build good relationships.

Refuse to see a crisis as insurmountable.

Accept change as a part of life.

Seek opportunities.

Maintain a positive view of yourself.

Finally, try to see things in perspective.

Thanks for reading this article.   Please forward this blog post to your favorite social media network.

Thurman Greco

Woodstock, New York

 

 

10 Easy Ways to Live a Longer Life

Living a longer life is a commitment to a specific lifestyle which promotes good health. Your first step to living a longer life is making this commitment to long-term good health and longevity.

You begin this path to live a longer life and have long term good health when you realize and understand  you can’t just blame your genes for your health.  Your continued good health depends on developing habits and practicing  useful  things regularly that  support your commitment.

Develop your plan for a longer life now.  Plan how your life will be when you are in your 80’s, 90’s, or even 100.  Will you be alert and active with friends?  Will you be living alone?  Will you be mentally alert?

Imagine yourself as a healthy person living  a longer life.  Focus on this goal.  Be ready to make changes in your lifestyle  to achieve the results you want.

Make regular reflexology sessions a part of your life.

For starters, review  your diet.  Are you consuming generous servings of  vegetables and fruits?  Do you eat lean protein every day?  Do you eat whole grain foods, brown rice, nuts, and legumes?   (I’ll cover the diet portion of  a longevity  lifestyle in future posts.)

Meanwhile…

Take care to prevent overeating.  If you eat a proper diet in the proper amounts, you should have energy, you will slow the aging process, and you will postpone or prevent chronic diseases.

If you can prevent overeating, your body will be able to handle more types of stress, something that’s important if you are concerned about living a long life.

Develop a daily walking routine.  Walking 10,000 steps each day will increase blood flow to the brain  resulting in an improved memory.  How can you do this?  Walk more.  Walk during your lunch hour.  Take the stairs instead of the elevator.  Make it a goal to get off your seat and on your feet.  Choose volunteer activities which require walking.

Take your vitamins!  But, not just any vitamins.  You don’t want to waste your money on nutrients you don’t need.  Do  some research.  Make your knowledge current before you decide which vitamins to take.  I’ll share more information about minerals and vitamins in future blog posts.  For now, I suggest you look into vitamin D3.  Find out for yourself if  that’s a vitamin you need.    When you take your vitamins, take them with food to promote absorption.

Take an aspirin a day…if your healthcare provider says it’s okay.  I believe  aspirin in moderation on a daily basis can help prevent diseases such as heart attack  and some form of cancer.  But, again, don’t take my word on this.

Hope you are enjoying this new series of posts on longevity!  If so, please share them with your preferred social media network.

Thanks for reading!

Thurman Greco

10 Easy Wellness Tips for Your Self Care

Self care is all about realizing that we need to take care of ourselves to function optimally in our lives.  For many, self care is being selfish.  This is simply not so.  Eating properly, resting, getting proper exercise, smelling the flowers…these things are not selfish.

Lower back pain?  Try not to overdo the bed rest.  One or two days seem to be the best amount of time. to be off your feet.  Lower back pain is a spiritual situation.   Try to get up and about asap.  Self care is needed when your lower back hurts.

Are your cholesterol numbers less than ideal?  Try to exercise regularly.  Can you lose weight?  That will help, too.  Eating fish helps.  And, finally, omega-3 fatty acids really help.

Get your annual flu shot.    Every year, I encounter people who come down with the flu.  Most of the time, these people neglected to get their shot.  And, getting a flu shot does not immunize a person for life.  A flu shot must be repeated annually.  This can be a bore.  However, I’ve gotten a flu shot annually for the last 20 years or so and,  somehow, don’t seem to get the flu.

Worried about toenail fungus?  Keep your feet clean and dry.  Wear well fitting shoes and socks.  Snug, poorly ventilated shoes and damp, sweaty socks are a breeding ground for athlete’s foot.  Go barefoot if you can.  If you do have toenail or foot fungus, and if it is painful, it’s time to see a dermatologist.

To keep your teeth and gums clean and healthy, brush your teeth often.  Brush your teeth after you eat with a soft bristled brush.  Tooth brushing is essential for good self care.

Do you have hay fever?  Cut back on alcoholic beverages during pollen season.

Do you chew gum?  Chew sugarless gum to fight tooth decay.

Concerned about carpel tunnel syndrome?  Keep your wrists straight when working with your hands.  When you work on a keyboard, make sure your fingers are lower than your wrists.  Carpel tunnel doesn’t always require surgery.  A good body worker or physical therapist can often help you.

Buy your shoes in the afternoon when you’ve been on your feet for a few hours, and always have your feet measured.  Know which foot is larger and fit your shoes to that foot.  That way, you’ll have a more accurate shoe size and fit.

Pinkeye and other eye infections can be extremely infectious.  Use care.

Always first on your list for self care is regular reflexology.

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Thurman Greco

10 Easy Wellness Tips to Improve Your Nutrition

A good way to lower your risk for heart disease, cancer, and diabetes is to eat a steady diet of vegetables, grains, legumes, fruit, and dairy products with occasional servings of beef,  poultry, and fish.  This is good nutrition.

Butter is better.  Margarine often has hydrogenated fats which you don’t need.  Margarine also has artificial flavors, colors, etc. It’s better to eat moderate to small amounts of butter than margarine.

Want to add iron to your diet?  Prune juice is high in iron.  As a bonus, it’s also high in potassium.  Think of prune juice as good nutrition!

Want to eat nutritious foods?  Check out broccoli!  Broccoli is low in calories and high in nutrition.

Beans, lentils, and dried peas are good sources of edible fiber.  This translates to foods that are good for you if you want to lower your cholesterol level.  This translates to  better nutrition.

Having  a burger?  Skip the cheese and the bacon.  These two foods add about 250 calories to your burger and add a good deal more saturated fat and cholesterol.

Thinking about your heart health?  Eat fish once or twice a week. as good nutrition.

On a diet?  You can cut your calories by about half if you’ll eat your chicken without the skin.  This will also cut your fat content by about two thirds.

Skip the fruit containing dry cereals.  Most of them don’t have much fruit in the cereal.  If you want to eat cereal with fruit, add fresh fruit yourself.  Your cereal will taste better, look better, and be more nutritious.

Go for the popcorn.  Popcorn has fewer calories and fat than potato chips which makes it more nutritious!

Thanks for reading this article!  Hopefully you’ll find tips you can use for more nutritious eating.

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Thanks Again

Thurman Greco