Five Things You Can Do For Your Good Health
Good health is not that hard to achieve. Really. When it comes down to a bottom line, five things are essential to establishing and maintaining your good health.
NOT SMOKING IS ESSENTIAL.
Do you smoke? Reduce your habit to five cigarettes a day. When you are down to five, you can get to zero with little effort.
Join a smokers’ support group.
Hypnotherapy and Biofeedback both offer successful results for many smokers.
The bottom line is this: Do whatever you have to do to give up this habit.
MAINTAIN A HEALTHY WEIGHT.
This is a high priority. Losing or gaining weight to reach your ideal weight for your good health gets harder with every passing year so the younger you are when you work on your weight, the easier it will be.
Weight Watchers is a good support group.
An interested nutritionist can help you reach your desired goal and include specific foods contributing to your continued good health at the same time. You’ll get twice the bang for your buck with a nutritionist.
An example of this: If you need to gain or lose weight and you have heart health issues, a nutritionist can work on the weight issues along with your heart issues. I don’t know about you, but I love to be able to do a couple of things together. I get all involved in the different aspects of synchronicity.
EAT MANY FRUITS AND VEGETABLES.
Many wellness gurus teach five servings of fruits and vegetables are a minimum number for a well nourished person to eat daily. This five serving recommendation is easy for me to pass on. And, it’s also easy to have fun with.
I like the concept of thinking about which five fruits and vegetables will be on my plate today. Planning ahead for each day’s selection gives them focus and importance.
I also like the idea that advance planning gives me a chance to play and experiment a bit. You can do this too. It’s easier than you think. All you have to do is choose one new vegetable or fruit each week.
Take it home and learn what it’s called. What countries is it commonly grown in? Learn how to cook it, store it, combine it with other foods, and finally how to eat it.
If you learn about one new fruit or vegetable each week, your dietary skills will be vastly different in a year. Adventure!
EXERCISE REGULARLY.
This can be a drudgery or it can be fun. Your good health options are open here. Participate in one or more activities regularly. The point is to keep yourself active daily as you go throughout your life.
You can put in as much time or money as you want here.
You can also combine exercise with other daily habits. I wear an exercise watch which beeps when I’m not moving enough. It also congratulates me when I’ve gone beyond my daily goal.
I went out and got a second job which requires that I stay off my seat and on my feet. So, I’m making money while exercising. I enjoy this a lot.
AVOID STRESSORS.
This can be a biggie. Stress contributes to many health problems. Like the sleep suggestion a few pages back, you’ll find a chapter on stress later in this book. Things like meditation, walks, laughter, sharing, singing, nature bathing, journaling, drawing can help you avoid stress.
Stress relief is important – just as important as your diet and exercise.
Thank you for reading this blog post. Please refer it to your favorite media network.
Thurman Greco
Maintain Your Good Health: Some Guidelines
For me, much disease is preventable when you maintain your good health. Staying healthy doesn’t take a lot of time. Small changes can make big differences.
Positive lifestyle habits contribute to a lifetime of good health. This blog is filled with suggestions. Throughout our lives we all make choices about how we are going to live our lives on a day to day basis. These choices directly impact how and when our lives will end.
Developing a working relationship with your healthcare professional is essential. Many people enjoy good health for years and feel they don’t need a doctor. This can’t be further from the truth. When an accident or illness strikes, you need to know a health care professional, his/her contact information, and you need to have had an appointment within the last year.
People who are never sick haven’t a clue about what to do when a bone is broken or a head is concussed. They don’t speak hospital and they suddenly find themselves in a foreign land unable to read the directional signs.
Become aware of your body and how it works. Know what to do when medical attention is needed. Learn first aid skills.
Learn to get a healthy night’s sleep. Sleep is a core element of your good health. It goes right along with knowing about your body and how it works. Now, add healthy eating and good physical activity. When you combine these stepping stones, you have a basic plan to maintain your wellness.
For me, there are several causes of disease. Some are nutritional. The first nutritional cause of disease is created by DEFICIENCIES in your diet. Culprits here are sugar, white flour, processed foods, and added chemicals.
Half our population has DIGESTIVE ISSUES. Many people have resigned themselves to living with them for the remainder of their lives. Your body is made to heal your digestive issues because you have a built in abdominal brain which communicates with your cranial brain when there’s a problem.
This is where prebiotics and probiotics come in. And where things like regular reflexology sessions enter the picture. And Reiki therapy. And chakra healing. Appropriate bodywork has a place in maintaining your health and wellness life.
Our bodies can be toxic, all the way down to your CELLULAR LEVEL. Read the labels on the foods you buy. If you can’t pronounce a word or words you read on the ingredients list, put the item back on the shelf.
CHRONIC INFLAMMATION is big on the list of cause of disease. As you work to develop good health, you’ll get up close and personal with chronic inflammation if you go about this the right way.
When it comes to your good health, it all comes down to this: Eat whole foods. Eat nuts. Use olive oils. Eat grass fed meats.
A SEDENTARY LIFESTYLE will age you as fast as anything. As I walk down a sidewalk, I see people who move and those who can’t. Be the one who moves, not the one who doesn’t . 10,000 steps every day is a good start.
POOR SLEEP HABITS are huge on the list of habits which cause disease. Sleep regenerates. Sleep organizes. Sleep rehabilitates. Sleep is therapy.
Get enough of it.
When it comes to PRESCRIPTIVE AND OVER THE COUNTER MEDICINES, take only the minimum you need. The same holds true for medicinal herbs. The bottom line is that anything that can change your body for the better can also change it for the worse if it’s not appropriate for you, your health issues, your body, your age.
We all need a reason to get up in the morning – every morning. SMILES are necessary to your good health.
SOME BASIC WELLNESS GUIDELINES:
Good quality, nourishing food is essential. This statement does not promote one diet for all. The diet nourishing you may not nourish me at all.
The part of the statement, good quality, is the one size for all part. In order that what you eat does the best for your wellness, health, and physical fitness, it must be good quality.
Pure air and water are essential.
All of us need adequate warmth and shelter.
We each need a reason to get up every day.
Balancing work, play, and rest is important.
Everyone needs a positive sense of self worth. We all need positive feelings about our spiritual, mental, emotional, and physical selves.
Thank you for reading this post. Please forward it to your favorite social media network.
Enjoy your continued good health!
Thurman Greco
Water, Health & Longevity – Know Where Your Water Comes From!
Do you buy bottled water? Do you drink water out of the tap in your home? Do you drink water from a fountain at work?
Where does it all come from? Not all water, either bottled or from a faucet at home, is safe to drink. To put this article’s message bluntly:
- – – – – YOUR WATER MAY BE MAKING YOU SICK! – – – – –
You need to do two things:
For starters, if you buy water, find out where it comes from. Find out what the bottlers do to it before it gets to you.
I drink bottled water exclusively because I want the water I drink to meet acceptable levels of cleanliness and purity. I go for ultra purified water.
If you fall on the side of spring water, you also need to know what the levels of cleanliness and purity are. And, you need to know how often your water is tested. What are the results of each periodic test?
Do you drink tap water at home? Where does this water come from? How often is this water tested? What are the reports? Where do they come from? How pure is this water?
Beyond that, what about the pipes bringing this water to your home? The pipes in my home are older than I am which puts them in the over-80 range. I do not drink water from these pipes.
And, I do not drink from water fountains.
This article focuses on two issues. The first issue is that of cleanliness. The second issue is about the money. You may be paying money for water that is neither clean nor even safe. You may be wasting your money.
Your water costs may be a rip off.
We all want to buy food, drink, and cleaning products that are healthy. Water is our healthiest drink. Water keeps us hydrated. It has no calories and is necessary for our bodies to function.
When you are a good water consumer, you may enjoy better health.
Thanks for reading this article. Please forward this post to your friends and share it with your preferred social media network.
Thurman Greco
Woodstock, New York
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
Walking to Stay Youthful – Longevity Tips You Can Use
Walking is my favorite fitness and longevity activity. I like it because I can enjoy it almost anywhere. I ‘ve adapted my walking pace to my changing age, abilities, health and lifestyle.
Walking served me well during my young mother years. Pushing a stroller was a good excuse to air out the babies and myself.
Later, through my jobs, walking was an important lunchtime activity. Lunchtime walks gave me energy to make it through the afternoon at a desk.
As a senior, walking keeps me moving – an extremely important benefit. As seniors everywhere will tell you, we use it or we lose it. Walking keeps me going.
Walking can cost little to nothing. No fancy memberships are needed. No expensive outfits are necessary. It’s adaptable to indoors as well as out.
And, best of all, it doesn’t take special skills, training, talent, or money. Walking works for me because baseball, volleyball, tennis, golf, ballroom dancing, never did. All walking takes is a little time, enthusiasm, and interest.
I’m sharing a few tips with you so your walking exercise will be more fun and beneficial.
For starters, a pair of WALKING SHOES and socks will help you move farther and faster with fewer problems.
Dress in layers. As you walk, you’ll warm up. Wear COMFORTABLE CLOTHING in layers so you can stay comfortable and keep from overheating.
Walking doesn’t require a lot of fancy warm ups. BEGIN EACH WALK SLOWLY, calmly. Then, if you plan to increase your pace, you can take a warm up break.
When you walk, think about your abdominal muscles and your posture. They define your WALKING STYLE. Open shoulders, a straight spine, and stable abdominal muscles will give you strength and confidence to move.
When the time is right on your walk, give yourself a SPEED BURST of about a minute or so.
Finally, give yourself some LONG, LUSCIOUS STRETCHES after walking.
Thank you for reading this article. Please refer it to your preferred social media network and share it with your friends.
Thanks again
Thurman Greco
Woodstock, New York
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.
Thank you for reading this article.
Please refer this blog article to your preferred social media network.
Thanks again.
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.
Please refer this article to your favorite social media network.
Thanks Again
Thurman Greco
10 Wellness Tips to Improve your Fitness
Fitness is a journey. It is a way of thinking, moving, believing, acting. Fitness is forever.
The most important, bottom line, rule about fitness is to Be Active!. There are many, many different kinds of exercise and diet. But, whatever lifestyle you choose, the most important thing is to Move!.
Regular exercise fights physical, mental, emotional, and spiritual decline. Whatever you do, include several brisk walks each week. Over time, this regular brisk walk can improve your fitness and “add years to your life and life to your years”.
Concerned about your risk of stroke? Add a daily walk to your life.
Are you getting too many colds? Exercise regularly and moderately to boost your immunity and improve your fitness.
Whenever possible, take the stairs. You’ll use more calories and build muscles at the same time.
Drink water even if you don’t feel thirsty. When exercising, drink 4 to 6 ounces of water every 15 to 20 minutes.
Do you have osteoarthritis? The best thing you can do is exercise. Check with your physician or physical therapist. Contact the Arthritis Foundation. Then, exercise, exercise, exercise.
Worried about falling? Protect yourself by developing the strongest thigh muscles you can. Strong thigh muscles will reduce the injury you might experience from a fall.
Don’t have time for exercise? Turn your coffee break into 10-minute workouts. These short breaks can offer a lot of fitness for not a lot of work. You can climb stairs for 10 minutes. Or, you can jump rope or have a quick run. Park your car 10 minutes from the office and walk those 10 minutes.
Drink as much water in the cold as in the heat.
Replace worn exercise shoes. Your fitness shoes are worn out long before you see wear on the outer sole or upper shoe.
Thank you for reading this article. Please refer this to your preferred social media network.
Thanks again!
Thurman Greco
