We are dedicated to helping people achieve the health and well-being they desire. Which is why we created the 10 Essentials for Health and Wellness. When your life is in balance physically, emotionally and spiritually, you’ll enjoy true wellness. And once you are in this state of well-being, you can use your newfound health, energy and perspective to accomplish your life goals and purpose.
We think that’s something to strive for… Learn more about the 10 Essentials and how you can practice them daily by clicking through the image.
Getting a rich supply of oxygen through deep breathing can bring you a wealth of benefits, including an increase in energy and a decrease in physical and emotional stress. Deep breathing has positive benefits for each and every body system.
Develop the habit of deep breathing for at least five minutes, five times a day. When you wake up, just before you go to bed, and during three, five-minute ‘mini-walks’ throughout the day are great times to get in your deep breathing practice — with the added benefit of giving your physical and emotional health a much needed boost.
Water is essential for every bodily function. In fact, you are mostly made up of water. Nutrient absorption, blood flow, respiration, elimination, vision and hearing require adequate consumption of pure, clean water. Your body cannot effectively store the water you need throughout the day. You must drink water often to stay healthy.
You should consume at least half your body weight in ounces of water every day. If you weigh 120 pounds, drink at least 60 ounces of water per day. Most adults should drink at least eight glasses of water every day.
Sleep is the only time your body has to repair and rejuvenate every organ and system in your body. Millions of people suffer from sleep deprivation, resulting in fatigue, lack of mental alertness and weakened physical and mental health. Sleep deprivation causes cellular damage and limits the production of enzymes and hormones your body needs to keep your cells healthy and prevent premature aging. Strive to get eight hours of sleep every night.
A healthful, well-balanced diet, rich in vitamins, minerals, and other nutrients will result in health and vitality over a lifetime. Conversely, nutritionally inadequate foods, consumed over time, will weaken your body and limit your ability to fight disease. In North America, seven of the top ten leading causes of death are directly associated with poor diet and lifestyle choices.
A balanced diet gives you the energy you need today and the disease-fighting strength you need to build a healthy future so eat whole foods combined with quality nutritional supplements.
There are physical and emotional benefits to exercise that can not only change the way you feel, they can protect your long-term health by fighting degenerative diseases. Exercise increases your circulation by sending oxygen, nutrients and water to your cells. Your lymphatic system requires exercise to purge your body of deadly toxins. Exercise also triggers your brain to release hormones and enzymes that help improve your mood, while they bolster your immune system.
A good fitness plan consists of three parts: aerobic exercise, muscle strengthening, and flexibility. Make it a goal to participate in 30 to 45 minutes of aerobic activity at least five times a week. Strength training recommendations are to perform a minimum of 8 to 10 exercises that train the major muscle groups, done at least two days per week. For best results, you should perform a stretching routine every day.
To fully develop as a human being, and enjoy a rich and fulfilling life, you need to practice giving and receiving love. A loveless life is characterized by joyless isolation and alienation. Bring purpose to your life: Meaningful, lifelong relationships and cherished memories bring joy in happy times and strength in difficult times. Every day, look for ways to express love for the people in your life.
According to a Gallup poll, 94 percent of North Americans believe that it is important to forgive. Yet the same poll shows that less than half actually make forgiveness a frequent practice. Memories of hurts and grudges can linger over days, months and even years, and this can actually damage your health.
On the other hand, the benefits of forgiveness go beyond temporary mood changes. Research shows that forgiveness can be linked to better mental and physical health. Individuals who practice forgiveness are more satisfied with their lives and less likely to experience symptoms of psychological distress, such as nervousness, restlessness, and sadness. Make a point to consciously forgive anyone who has offended you.
Gratitude in its purest form is a celebration of abundance — an uplifting, joyous acknowledgement that we are blessed and loved. People who practice gratitude have been shown to be healthier, nicer and perhaps, most importantly, happier. When you recognize and appreciate all that you have, you can find and express pure joy. Each day make a list of the people, things and blessings for which you are grateful.
Developing acceptance is an important part of self-growth, happiness and health. Acceptance is not about agreeing to something for the sake of ending a conflict. Acceptance is simply seeing something for what it is and realizing that you cannot change it; therefore, your only choices are to accept it, or experience the pressure, pain, and frustration of a futile struggle. This struggle, for the most part, takes place within us — where it also does the most harm.
When you develop the ability to accept the circumstances in your life you cannot change, yet strive to make positive changes whenever you can, you discover lasting peace and hope. Focus on positive changes in yourself and others, and celebrate small successes.
For thousands of years, human beings have sought the guidance and wisdom of a higher power. They struggled with questions that science cannot answer: Who am I? Why am I here? What happens to me when I die? A relationship with God can provide inspiration, joy, security, peace of mind, and guidance that goes beyond what is possible.
Research has shown that people with a strong spiritual or religious conviction often live longer and have a better quality of life. They are also sick less often, tend to have lower blood pressure and recover more quickly from surgery or injuries. In short, what affects us spiritually, affects us mentally and physically, and vice versa. Spend at least 15 minutes each day to spend in prayer, meditation and inspirational reading.