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
When Healing Occurs
Healing is physical, symbolic, mythical, energetic and spiritual.
All at the same time.
The most obvious healing level is the physical one. This is where your body fights a disease or issue by overcoming symptoms, boosting your body systems, changing your DNA.
Chiropractors heal on the physical level when they make adjustments. Physical therapists work on the physical level when they move muscles on your body. Physicians work on the physical level when they set bones.
MYTHICAL HEALING
Mythical healing occurs at the soul level and is perceived through dreams and ceremony. Mythical level events inform reality and can include dream interpretation.
SYMBOLIC HEALING
When a client comes to me with pain, I engage that person in a dialogue which is symbolic healing in action. I ask a few questions:
How long have you had this pain?
Is it constant or intermittent?
What are your pain’s size and shape?
What color is your pain?
What does it look like?
What does it sound like?
What does this pain feel like?
What is its smell?
What makes it better and what makes it worse?
What other symptoms go with this pain?
When did it begin?
Where does it hurt?
Once you have identified your pain’s sound, I invite you to make a chant using this sound.
Symbolic healing works through your words. Talking about a health issue promotes healing. Talking with a psychiatrist or psychotherapist is symbolic healing. Speaking with a physical therapist about your shoulder pain is symbolic.
Guided meditation is symbolic healing.
ENERGETIC HEALING
Energetic healing uses no words. Examples of energetic healing include massage, reflexology, Reiki therapy, Chakra healing, and other types of bodywork.
BLENDING
Chiropractors, Physical therapists, and Physicians work on the symbolic level when they consult with patients verbally. Describing your heathl issues with a physician is symbolic healing.
Thank you for reading this article. Please refer it to your preferred social 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
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
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
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 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
10 Wellness Tips for Better Health
Wellness is something we should all be interested in. We can all increase our health awareness through wellness..
Following are ten easy things you can do to promote your wellness.
Not all muffins are created equal. Read the labels so you choose a muffin which is more nutrition and less junk. Look for a muffin which has less than 500 calories and at least contains whole wheat flour in addition to eggs, butter, and other healthy ingredients.
Like baked potatoes? To get the most nutrients from your favorite food, eat the skin too. Ounce for ounce, the skin is where you’ll get more fiber, iron, potassium and B vitamins. This is wellness in action!
Eat foods rich in vitamin C every day. Besides oranges, the best sources of vitamin C are asparagus, blackberries, broccoli, cabbage, cantaloupe, cauliflower, grapefruit, kale, mustard greens, peppers, strawberries, and tomatoes. These foods help protect against cancer and other diseases.
While you’re at it, eat at least five other fruits and vegetables daily. Make sure these five servings are high in antioxidants.
If you’re concerned about urinary tract infections, drink ten ounces of cranberry juice cocktail daily. While this won’t substitute for medication, cranberry juice cocktail taken daily will help reduce infection rates over time.
Looking for low-fat cookies? Try fig bars. They’re both low in fat and high in fiber.
Like to bake cakes and brownies? You can reduce the fat in the recipe when you substitute applesauce or fruit puree for the oil, margarine, or butter in the recipe.
Low-fat milks are not created equal. If your concern is fat content, go for nonfat or 1 %.
Frozen fruits and vegetables are tasty, nutritious snacks. Frozen bananas, strawberries, strawberries are delicious!
Try a new fruit or vegetable every month. At the end of a year, you’ll know a lot more about food than you do now. And, the chances are that you’ll have new favorite foods!
Read labels on frozen breakfasts. Some are very high in fat. Others are also very high in calories. Go for the less fatty products.
So! Here you have ten suggestions with a bonus thrown in for good measure. I’ll be sending along other easy wellness tips along in coming blog posts. Hope you enjoy them all!
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Thanks again!
Thurman Greco
Your Sleep as a Spiritual and Healing Event
angel with cat
For all that’s written and spoken about sleep, we all know on some level that sleep is a complex, spiritual event necessary to maintain our health and keep the body and soul together.
I was recently quite ill with a “sinus infection of global proportions” as described to me by a healing friend. My first tip off was when I decided on a Wednesday afternoon that I suddenly needed to rest. Fortunately, I followed my body’s demands and crawled in bed. I promptly went to sleep and woke up on Sunday morning.
On Sunday morning, I was quite tired but felt better. I drank a lot of water, ate fresh fruit, and made it to the doctor’s office on Monday to find out what my problem was. Within a couple of hours, I had had enough blood tests, x-rays, and other scans to learn that I not only had the enormous sinus infection but I also had pneumonia.
I also had a physician who was angry at me, a daughter nurse who was angry at me, and several other medical professionals who were angry.
I doubt if I’ll have this experience repeat itself again. And, I’m certain that this sleep, while highly therapeutic, may have needed some breaks for hydration, etc.
Nevertheless, I’m also convinced that, on some level, the sleep helped my situation.
I was fortunate because I fell asleep without trouble. Sleep is not always available to people who are ill or suffering with troubled health for whatever reason.
And, sometimes people are ill and need nothing more than a good night’s sleep to make things better. So, encouraging a good night’s sleep on a regular basis is a good thing. Sleep, experienced regularly, is important for wellness and good health in general.
What provision do you make for a regular sleep schedule which includes enough sleep every night? Are you able to include enough hours to offer therapy to your self and lifestyle?
Is your pillow adequate for the job?
Truthfully, I’ve blogged many times and will blog many times more about all the things a person can do to get enough sleep. Keep after your sleep until you are able to support your physical, mental, and spiritual health.
The first step involves honoring your self and your need to sleep well in order to live well.
Thanks for reading this blog post. Please refer it to your favorite social media network.
Thurman Greco
Artwork provided by Jennette Nearhood
Healthy Sleep-
SLEEP WELL
Some of us sleep well. Some of us wish we could sleep well. And, some of us battle sleep and try to improve it. And, for some, this is a lifelong endeavor. Sleep simply eludes us .
Even though I sleep well, I fall in the category of those who try to improve my sleep. Through the years, I’ve developed some techniques that give me a successful night’s sleep not just once in awhile…but most nights.
Sleep is a priority with me. And not just a decent sleep, either. I want and need a good night’s sleep every night.
An important step I take each evening before I get into bed is establish a sleep intention. I do this every evening because I want my sleep to be restful and serene. I want to sleep throughout the night because my goal is to wake up rested and ready for the coming day. This is the intention I set each evening before I get in my bed.
CAFFEINE…OR NOT
I begin preparing for sleep each evening in the morning before I leave home. My caffeinated drinks are exclusively early day beverages and I taper off the caffeine as the day goes on.
One way I do this is limit my coffee to no more than five cups a day. Even though five cups is my limit, often I never even get to five cups. I enjoy unsweetened iced tea so I may drink more tea than coffee.
As midday rolls around, I switch to a latte. I may occasionally have a decaffeinated coffee in the afternoon. But, not often.
Most of the time, my afternoon drink is a large unsweetened iced tea.
TV TIME
When I’m home relaxing, I resist the temptation to watch “just one more program”. And, I limit my email time after dinner. And, neither my TV nor my computer can be found in my bedroom because they can interfere with my sleep.
A SLEEP SCHEDULE
I try to maintain a sleep schedule so that I go to bed pretty much the same time every evening and I get up about the same time on weekdays.
A PERFECT BEDROOM
My bedroom is the most serene room in the house. The walls are a pale cream color. The carpet is a quiet brown. I have several pieces of art on the walls which make me feel calm and positive. Sleep comes easy in this room.
And, my bed is perfect! I love it. The mattress is sooo comforting.
Are your sheets comfortable? Some people love cotton sheets. Others prefer flannel sheets. I’m on the flannel sheet side of the argument. I love the feel of the flannel sheets every night of the year.
When you buy sheets, carefully check the labels to be sure that you get what you pay for. Be sure your sheets are good enough quality that you can wash them in hot water and put them in the dryer.
Is the sheet fabric tightly woven enough to keep away dust mites, pet dander, and other allergens.
Whatever you choose, make sure you have sheets and blankets that you like. You need to like the color. You need to like how the fabric feels when you touch it.
And finally, you need to feel your bedding is inviting.
THE TEMPERATURE
Is your bedroom too hot or is it too cool? The last thing you want is to sweat or shiver throughout the night because when you’re shivering or sweating, you are not sleeping.
YOUR APPLIANCES
Your sleep doesn’t need to be disturbed with computer, smartphone, TV, and other appliances beep. So, they don’t belong in your bedroom.
CLEAR OUT THE CLUTTER
Clearing out the clutter in your bedroom really helps. An uncluttered space is calming, inviting, serene. Go for it! Try clearing out the clutter about fifteen minutes a day until the room is all cleaned out. You’ll feel better and sleep better for it.
When I started clearing out the clutter, I felt things would look better in my bedroom but I was unprepared for the wonderful difference an uncluttered space made in my sleep.
MOVE YOUR HOME OFFICE TO SOMEWHERE ELSE
Ban your office from your bedroom. When you bring your work to your bedroom, you make it harder to unwind as you think about tomorrow’s problems before you try to go to sleep.
There are a kazillion other things you can do to improve your sleep. I’ll be discussing them over time. Some of the suggestions I’ll bring up may not interest you. Try what seems good to you. As you discover what improves your better sleep, you’ll benefit from the changes.
You may find you look better, feel better, and think better. It’s worth the effort to change your habits and environment.
Thanks for reading this article! Please refer it to your favorite social media network.
Thurman Greco
