PHYSICAL

Physical health is a vital component of overall well-being.

It encompasses the well-being of our bodies, including our physical fitness, nutrition, sleep, and overall vitality. Physical health has a profound impact on our mental, emotional and social well-being and is essential for our bodies to function optimally. When we prioritize our physical health, we ensure that our organs, muscles, and bodily systems are working at their best.

Engaging in regular physical activity helps reduce symptoms of anxiety and depression, improves our self-esteem, and boosts our overall mental resilience. Exercise stimulates the release of endorphins, serotonin, and dopamine, which are neurotransmitters that uplift our mood and promote feelings of happiness and well-being.

Taking care of our physical health is an investment in ourselves, allowing us to live life to the fullest and enjoy the many benefits of a healthy body and mind.

To maintain physical wellness, it is important to focus on several key factors:

Incorporating physical activity and moving in ways that feel authentic and enjoyable to you improves your mental and emotional health, as well as increases longevity.

Engaging in regular physical activity not only improves cardiovascular health, muscular strength, and flexibility, but it also releases endorphins, which are known as the "feel-good" hormones. These endorphins boost our mood, reduce stress, and enhance our overall mental well-being.

Achieving Balance: Embrace Holistic Exercise for a Healthier You

Physical Fitness with a Twist: Our physical bodies are interconnected with our minds and emotions. It emphasizes the importance of movement, strength, and flexibility, but also encourages a mindful approach to exercise. Yoga, Pilates, tai chi, and Qigong are great examples of holistic exercises that combine gentle movements, breath control, and meditation to promote physical fitness while nurturing mental and emotional well-being.

Mental Clarity and Emotional Balance: A healthy mind is just as crucial as a healthy body. Activities such as meditation, mindfulness, and deep breathing exercises are key components of holistic exercise. By incorporating these practices into your routine, you can reduce stress, improve focus, enhance self-awareness, and cultivate emotional balance. Achieving mental clarity and emotional stability will not only benefit your exercise routine but also positively impact other areas of your life.

Nourishing the Soul: Holistic exercise acknowledges the importance of nurturing the spiritual aspect of our being. Engaging in activities that align with your values and beliefs, such as nature walks, dancing, or practicing gratitude, can feed your soul and bring a sense of purpose and fulfillment. By connecting with your inner self, you can tap into a deep well of resilience, motivation, and joy that will enhance your overall well-being.

Cycles that your body experiences during sleep are essential for enhancing quality of life and maintaining overall wellness. Poor sleep contributes to chronic/serious illness and poor metabolism, among others.

So, how much sleep do you need? While individual needs vary, most adults require 7-9 hours of quality sleep per night to function optimally. It's not just about the quantity, but the quality of sleep that matters too. Creating a conducive sleep environment, practicing good sleep hygiene, and establishing a regular sleep schedule can all contribute to better sleep quality.

Sleep is not just a luxury, it's a necessity. Here's why:

Restoration and Repair: While we sleep, our bodies are hard at work repairing tissues, consolidating memories, and regulating hormones. It's like a nightly tune-up session for your body and mind. Without adequate sleep, these processes are disrupted, leaving us feeling groggy and unfocused.

Immune Function: Ever noticed how you're more prone to catching a cold when you're sleep-deprived? That's because sleep plays a crucial role in bolstering our immune system. During deep sleep, our bodies produce cytokines, proteins that help fight off infections and inflammation. Skimping on sleep weakens this defense mechanism, making us more susceptible to illness.

Mental Health: Lack of sleep can take a serious toll on our mental well-being. Chronic sleep deprivation has been linked to an increased risk of depression, anxiety, and other mood disorders. Adequate sleep is essential for maintaining emotional resilience and stability.

Cognitive Function: Sleep is like a brain recharge. It's during sleep that our brains consolidate memories, process information, and clear out toxins. For the system to function properly your body must get into restorative sleep cycles. If there are inadequate sleep patterns resulting in incomplete cycles, there is then a resulting buildup of neurotoxins.

Physical Health: The benefits of sleep extend beyond the mind. Research has shown that getting enough sleep is associated with a lower risk of chronic diseases such as heart disease, diabetes, and obesity. It helps regulate blood pressure, blood sugar levels, and appetite, all of which are key factors in maintaining overall health.

Hydration is not just a matter of quenching our thirst; it is a fundamental aspect of maintaining overall health and well-being. From physical performance to brain function, digestion to skin health, the benefits of staying hydrated are abundant.

How much water should you be drinking each day?
It is recommended that you drink approximately half of your body weight in water per day. For example, if you weigh 150lbs, you should be drinking 75oz of water each day for optimal hydration.

Caffeine-free* tea is also beneficial to sip throughout the day, as different varieties offer a range of essential nutrients. For example, hibiscus tea is loaded with vitamin C, which supports immune health, while rooibos tea is rich in minerals like calcium, magnesium, and zinc, which are crucial for maintaining healthy bones and teeth. By incorporating a variety of caffeine-free teas into your daily routine, you can diversify your hydration and nutrient intake, while supporting your overall health

*Always choose organic tea

Support your body with rest and you'll feel naturally refreshed and renewed. Consciously taking 20-minute breaks throughout the day for both mental and physical rest can help you renew, refocus and reconnect.

Ultradian rhythms are like mini circadian rhythms that occur many times throughout the course of the day. If you ignore your ultradian rhythms, it results in mind-body discord. Notice when your body needs an ultradian rhythm break by paying attention to the signs such as, fatigue, brain fog, hunger and thirst (often around 10:30am and 2-3pm), bathroom urges, fidgeting, and annoyance.

What constitutes a true break?

Deep breathing, meditation/relaxation
Relief from intensive demands
Eat real food/drink water
Shifting your gears
Outdoor time
Activity (mild to moderate)
Brainless work (taking out trash, sorting laundry)
Pleasurable interaction (extrovert)
Quiet/solitude (introvert)
Self-care (baths, massages)

Benefits of listening to your body & taking breaks:

Hormones and blood sugar rebalance
Energy levels increase/productivity improves
Cells, organs and tissues repair
Immune system regulates
Decision-making skills are sharper
Emotions stabilize
Perspective changes
Patience and empathy heighten
Stress reduces
Space for self-care opens

What you consume both on and off your plate can either energize or deplete you.

On the plate, opt for whole, minimally processed, nutrient-dense foods. By prioritizing these foods, we nourish our bodies with the vitamins, minerals, and antioxidants they need to function at their best.

Off the plate, consider how your environment, interactions with others, and the media make you feel. Gradually crowd out influences that may be keeping you from feeling your best.

PHYSICAL

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