getting healthy an introduction
I’ve learnt a lot about getting healthy and getting fit in the last few years and felt a responsibility to share this information. More importantly to help you get healthy, take control of your own health, and find the best information to enable you to do this.
In 2015, I became disheartened with the health treatments and health information that I was receiving and started to investigate other views and methods of treatments in health rather than blindly following the established medical, surgical, and pharmaceutical drug path. My reasons are in My Own Story (coming soon).
This is when I decided to take control of my own health. Don’t get me wrong here as pharmaceutical drugs have saved millions of lives including my own but there are alternative natural health methods that will prevent illness or cure illness rather than just treat the illness symptoms and they are far safer than synthetic drugs.
We, Westerners, are creating epidemic rates of heart disease, diabetes, arthritis, and cancers. And then we’re asking doctors, hospitals, and pharmacies to save us. Well, I’ve got a better idea!
You save yourself by taking control of your own health
If I had known 40 years ago what I know now about health I would not have been in the situation where I needed hospital treatment and pharmaceutical medicines. Even a few years ago in 2014, it would have saved me another medical emergency.
To appreciate the information to follow you must be a little open-minded and ready to try something new or different and you MUST also be able to CHANGE your Lifestyle, even a small change to start.
It is quite simple to put together a plan to get yourself fit & healthy. But it is not easy to stick to it. I know I have strayed off track many times. To try to stay on track you will need the following.
WILLINGNESS – KNOWLEDGE – ACTION – COURAGE – PATIENCE
- 1. WILLINGNESS:
- If you do not have the WILLINGNESS to make the change then you will not start let alone stay with the program.
- 2. KNOWLEDGE:
- I will give you the KNOWLEDGE to set you on the right path.
- 3. COURAGE:
- You need the COURAGE to take the first steps and stick to your program because there will be many distractions around you like family, friends, food advertising, parties, nights out, barbeques, etc. along with those craving days that will be the hardest to fight.
- 4. ACTION:
- I will give you some of the ACTIONS to get you started but it will be up to you to take ACTION in any way you can otherwise you will fail.
- 5. PATIENCE:
- Most importantly you must have the PATIENCE to wait for the improvements in your health to come. In most cases it takes time for natural methods to work & make your body healthy inside to allow its own protective mechanisms to work.
- But you have to keep in mind that the end result will be worth it. That is a life without being sick every second week.
Do you want to at least try to get healthy like our group in the group walk photo to the left or be a couch potato most of your life, like our couch friend in the photo to the right? This couch potato is obviously happy and content and showing little stress BUT his internal organs are definitely under stress due to lack of nutritious food, lack of exercise and lack of sleep.
definition of health
Definition of Health:
The most widely accepted definition of health is that of the World Health Organization Constitution. It states,” health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity”
I prefer the following description of being healthy:
“Health is a state of complete physical, emotional and social well-being and how healthy we become is determined by our ability to adapt to our environment.”
In other words, you need to be physically fit (see Getting Fit) as well as being in a very good emotional and mental condition and live in a healthy social and toxic free environment and not just be free of illness.
I prefer this definition because all of us live in different environments. We are all faced with different health challenges so we must adapt to take control of our own health and find ways to combat the threats our environment throws at us.
main causes of poor health
The better we understand the impact of the physical and social environment around us the better we can make the right choices to improve our health and be able to bounce back from illness and other problems. Do not let the personal and physical environment you live in affect your health. You take control of your own health and fight back.
On this website I focus on the 6 main causes of your poor health, your constant illness and causes preventing you from healing. Also, I have applied the best of what I have learnt to myself to see what works and what doesn’t. I have experienced all the difficulties involved in changing my diet and physical lifestyle that you will go through or have been through.
The Cravings (still fighting them), Boredom, Monotony, Impatience and Distractions etc. will be experienced by everyone. I have found that the benefits far out way the difficulties of making lifestyle changes.
The fact that you can be healthy (without illness) and be fit as you age is not a myth as some will have you believe. I have been through major illness in the past and now can take measures to prevent it happening again and to stay fit and healthy.
The main causes of poor health are simply:
1. POOR DIET – POOR FOOD CHOICES.
2. LACK OF REGULAR EXERCISE – Only 12 mins required every 2nd day.
3. LACK OF SLEEP – We need a minimum of 7 hours sleep every night.
4. STRESS – EMOTIONAL AND PERSONAL CONFLICTS.
5. TOXIC EXPOSURE FROM THE ENVIRONMENT AND FOOD.
6. ORAL HYGIENE
Poor Diet – Poor Food Choices
Food today is nowhere near as nutritious as it was 50 – 80 years ago. It is now mass-produced and genetically modified [GMO] to withstand massive herbicide spraying. This includes pesticide and insecticides which are poisonous chemicals that are used to destroy weeds & insects and can damage people’s health.
These poisons flow into streams and rivers and kill small animals when they drink from them. Foods do retain some pesticide spraying as does the soils. Soils become nutrient and mineral deficient and as a result, foods grown in these poor soils lack nutrients and minerals our bodies require.
Science is revealing that the typical diet is a major cause of age-related vision loss.
Sugary Cakes are not good for getting Healthy
A research team at Tufts University found that people who eat foods with a high glycaemic index were 40% more likely to experience vision loss. Foods like cereals and cakes that spike your blood sugar.
Most high glycaemic index foods are processed foods common in our modern diet.
When you eat these foods, your insulin levels spike. The Tufts researchers believe that this sugar spike contributes to oxidative stress and inflammation in the retina and the capillaries of the eyes.
poor Health from high carb consumption
One of the best ways to start your health journey through diet is to reduce the amount of carbohydrates you eat and pick foods that have a low glycaemic index and/or a low glycaemic load.
Two major effects of a high-carbohydrate diet are damage to your memory and a cause of chronic diseases like diabetes. Carb-restriction has proven to be beneficial for a number of different ailments, and it seems to be equally effective at treating memory loss.
Chronically high carbohydrate consumption causes the release of excess insulin by your body through high glucose (sugar) production. Sustained insulin release triggers lipogenesis (the creation of fat).
When too many calories are shunted toward fat, lipogenesis robs your body of energy and you don’t have the calories to do other body maintenance. You cannot repair an injury. You cannot rebuild tissue. And you will not strengthen your immune system.
Getting Healthy Exercise
Regular physical activity can help protect you from the following health problems.
1. Heart Disease and Stroke.
2. High Blood Pressure.
3. Lowers risk of type 2 Diabetes.
4. Obesity.
5. Back Pain.
6. Osteoporosis.
7. Self Esteem and Stress Management.
For more on Exercise (see Getting Fit)
Healthy Sleep
Adults sleeping five hours or less a night have increased risk of chronic illnesses, study finds. While most adults need at least seven hours of sleep, some adults average five or fewer hours of sleep each night.
While it may seem like enough sleep, regularly getting only five hours of sleep each night may lead to sleep deprivation.
Sleep is extremely important for physical health, which is why persistent sleep deprivation can have long-term health impacts. Loss of sleep is a risk factor for cardiovascular health issues like high blood pressure, stroke, and heart disease. It’s also been linked to type 2 diabetes and kidney disease.
Some people may find that their individual sleep needs fall outside the recommended range. One way to gauge how much sleep a person needs is to have them sleep until they naturally wake up without an alarm.
While you sleep, your brain is working. For example, sleep helps prepare your brain to learn, remember, and create. Dr. Maiken Nedergaard, who studies sleep at the University of Rochester and her colleagues discovered that the brain has a drainage system that removes toxins during sleep. “When we sleep, the brain totally changes function,” she explains. “It becomes almost like a kidney, removing waste from the system.”
Our cells regenerate, our brain clears out toxins, our memories consolidate, and our muscles grow. This nightly reset is the foundation upon which all other health and performance interventions build.
Consider this: if you’re not sleeping well, no superfood, supplement, or state-of-the-art gadget can fully optimize your health. Sleep is the bedrock. Without it, even the most advanced sleeping methods might fall short.
Stress is not Healthy
Stress is a common and normal physical response to challenging or new situations and has both mental and physical aspects. When you are stressed, your body releases stress hormones such as adrenaline. This brings on physical changes in your body, which help you respond to the stressful situation.
The body’s stress response, also called the ‘fight or flight’ response, is a helpful way your body has adapted to respond to danger. When you experience episodes of stress you need the stress hormones your body releases to keep you alert and able to face challenges.
Stress becomes a problem when it lasts a long time, or if you feel overwhelmed and unable to cope with your situation. When this happens, it is time to take steps to manage your stress to ensure that you are able to function well at work and at home.
Some of the emotional and social environmental factors affecting our health include:
- Stressful conditions or problems at work, school, or relationship worries.
- Family, friend and neighbour conflicts or life events such as a death in the family or divorce.
- Financial difficulties or financial issues.
Whether your stress is internal or external, relaxation techniques can help you manage stress and boost your ability to cope. There are many different techniques, and it’s important you find the ones that work for you. Examples include slow breathing, progressive muscle relaxation, mindfulness, meditation, yoga, and exercise.
TOXIC EXPOSURE FROM THE ENVIRONMENT AND FOOD
The physical environment that surrounds us contains high pollution levels. Those of us that live in an area with lots of manufacturing plants and/or near high traffic roads with their air pollution need to look at detoxification. That is, remove the heavy metals and other toxins from our toxic bodies we have inhaled or absorbed over the years.
Environmental toxins and contaminants are physical, chemical and biological pollutants and organisms that can cause: 1. cancer 2. cardiovascular issues 3. endocrine issues 4. respiratory disease. Common environmental toxins include: 1. poisonous chemicals and chemical compounds, like pesticides.
- The following are the natural toxins present in our environment:
- Mercury is a highly toxic metal that turns into a liquid at regular temperatures. It is present in medical and dental equipment, seafood, fertilizers, and pesticides.
- Lead is another toxic metal found in the natural environment. It is commonly used in gasoline, ceramics, batteries, cosmetics, and paint.
- Formaldehyde is a potent-smelling chemical present in building materials and products in the household. Widely known as a preservative, it is also present in wood-pressed products in many homes such as plywood, glues, fabric, and appliances that burn fuel.
- Radon is an odorless and colorless radioactive gas caused by the decay of uranium or thorium. It is present in all kinds of soils and can emerge from the ground and seep into houses through cracks in the structure.
Human made chemical toxins
- Human made chemical toxins used in our Natural Environment are:
- Pesticides. Substances used to destroy or repel a wide variety of invasive insects and plants considered as pests. Sprayed on our food on agricultural farms. Some of these chemicals stay in food plants and can be found in finished processed foods. This why Organic and home-grown foods are the best to buy or eat.
- BPA (Bisphenol A). A chemical used to manufacture plastics. Found in food and drink packaging, bottles, and water pipes.
- Phthalates. Chemicals used to soften and manufacture plastics. Found in products like cosmetics, bottles, deodorants, and any product that uses flexible plastic.
Try to use glass only rather than plastic containers in the kitchen.
Oral Hygiene
Did you know that your oral health can reflect your overall health. Like other areas of the body, your mouth contains lots of bacteria (mostly harmless). But your mouth is the entry point to your digestive and respiratory tracts, and some of these bacteria can cause disease.
Without proper oral hygiene, bacteria can reach levels that might lead to oral infections, such as tooth decay and gum disease.
- Studies suggest that oral bacteria and the inflammation associated with a severe form of gum disease (periodontitis) may contribute to various diseases and conditions, including:
- Cardiovascular disease. some research suggests that heart disease, clogged arteries and stroke might be linked to the inflammation and infections that oral bacteria can cause.
- Pregnancy and birth complications. Periodontitis has been linked to premature birth and low birth weight.
- Pneumonia. Certain bacteria in your mouth can be pulled into your lungs, causing pneumonia and other respiratory diseases.
- Diabetes. By reducing the body’s resistance to infection, diabetes puts your gums at risk. Gum disease appears to be more frequent and severe among people who have diabetes.
- Osteoporosis. This bone-weakening disease is linked with periodontal bone loss and tooth loss. Certain drugs used to treat osteoporosis carry a small risk of damage to the bones of the jaw.
roadblocks to lifestyle changes
- Major Lifestyle change Roadblocks are.
- 1. Not having enough Time
2. Not having enough Patience
3. Stressed out
4. Cannot afford it
5. Too Old.
6. Too Hot, Too Cold
Do not let these roadblocks interfere with your new found courage and drive to get Fit and Healthy.
You should take control of your own health. Your body is capable of keeping itself healthy if you give it a chance.
What is the importance of Nutrition to our health?
Good nutrition is an important part of leading a healthy lifestyle. Combined with physical activity, your diet can help you to reach and maintain a healthy weight, reduce your risk of chronic diseases (like heart disease and cancer), and promote your overall health.
A healthy diet improves quality of life and wellbeing. For infants and children, good nutrition is essential for normal growth. Unfortunately, diet-related chronic diseases are currently a major cause of death and disability among Australians.
Who wants a healthy life? We all do of course. But how many of us know how to live a healthy lifestyle? Who has taught us how to live a healthy lifestyle? Not our Federal Governments, nor the Government Health Departments who are given this task, or our Schools or Doctors.
It’s not about living longer. It’s about living healthy as we age and staying OUT of Hospitals and the nursing homes. It is being able to make decisions for oneself and not becoming a burden to our families or society.
The only person that can change these issues is you. Doctors and Hospitals cannot with no facilities, money or time, Governments will not as they will find it too hard or too expensive.
some key ideas for how to be healthy
You need to take charge of your own health and this can mean big changes to your lifestyle whether it is your physical lifestyle or your diet (food and drink) lifestyle.
There are many ways to be healthy. Experts agree that there are some keys for how to be healthy which include: a good diet i.e., real food, exercise, and physical activity, maintaining a healthy body weight, not smoking and moderating alcohol intake. See more ways in the list following.
- Here are some simple ways to get healthier with minimal effort:
- Fill Half of Your Plate with Non-Starchy Vegetables.
- Eat From a Smaller Plate and Bowl.
- Drink Water Instead of Sugary Drinks.
- Choose Healthy Snacks.
- Get Enough Sleep.
- Practice Mindfulness.
You can also get healthy eating tips and advice, such as good food swaps, how to follow a balanced diet and how to reduce your sugar intake. Cycling, walking, running, and yoga among others are some of the exercises you can do. If you have any specific health concerns or questions, it’s always best to consult with your doctor or a qualified health professional.
The best way to maintain good health is to prevent illness in the first place. The most sensible approach would be to teach children and adults how to follow a fit and healthy lifestyle rather than waiting until we are sick to put things right. Better still teach children at school because maintaining wellness and optimal health is a lifelong, daily commitment.
Getting Started
Do not get overwhelmed; get healthy a little bit at a time. Go for little wins like finding out why you get acid reflux or heartburn on a regular basis or sometimes. In almost all cases it is caused by what you are eating and/or drinking at lunch or at night. Eat a simple easy to digest salad at night for a few nights and see if there is a change.
I can tell you from experience that researching food, fitness, health, illness, disease online to find out what to do and what not to do, what to eat and not to eat, what diets to follow, what exercise program to follow, what helps that illness or disease, what helps or damages the brain or kidney or liver or heart or immune system etc. can be a time consuming and frustrating experience.
You end up with thousands of research articles & health notes and hundreds of videos and who has the time to read, watch and work out a plan for themselves from digesting all that.
Hopefully, with this website, I can take out the confusion and time wasting and give you somewhere to start by examining the best information from the best experts I could find. Also, by testing the products and training myself.
My information post on Getting Fit and this post on getting healthy will tell you why you need to be Fit and why you need to be Healthy. Being Fit and Healthy can lead to you Being Healed, and prevent you from getting sick.
some key actions to improve health
Over the many years learning about Fitness and Health, I have found that there are a few actions to take that will improve your health fairly quickly, and they stand out from anything else I have come across.
- The actions you need to start with are as follows:
- Eating the most nutritious foods and drinks, NO Junk Fast Foods. Maybe a craving day a week to start.
- Doing moderate High-Intensity Interval Training (HIIT) Exercises.
- Taking daily a number of specific Vitamins and Supplements such as Vitamin D3 and Vitamin C.
- Taking a Probiotic that also contains Prebiotics. Prebiotics feed Probiotics (the good Bacteria).
The firstly you need to familiarise yourself with the 2 food explained pages HEALTHY FOOD & JUNK FOOD. Choose the highly nutritious foods you will start your lifestyle change with and note the foods NOT to eat.
Secondly, take Probiotics as they do help with reducing acid reflux or heartburn. Foods that cause acid reflux are hard to digest foods such as wheat products (Bread), Pastries like Pies and Sausage Rolls, Pizzas, Nuts, Alcohol, Fried and fatty foods, Coffee, Citrus fruits, Chocolate, Spicy foods and Smoking. To get into a good healthy shape may take you weeks or months but the result will be worth it.
By no means are these the only way to improve your health and fitness but they are the ways I would start as they will give you fairly quick results with little effort depending on your state of health.
“God made your body to heal itself; all you have to do is to enable it to do that by eating nutrient dense foods, getting Fit and reduce stress. Pharmaceutical Drugs don’t cure your illness they just treat the symptoms.”
English