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SLEEP

Quality sleep is the number one thing for good health and vitality. If sleep is poor it will cause poor functioning of your hormonal, nervous, digestive and cardiovascular systems. Quality deep sleep is vital for physical and psychological repair.

Nutrition and exercise are touted as the most important aspects of health, and they are vitally important, however, if you have poor sleep hygiene yo will be continually behind the ‘eight ball’.

Good sleep hygiene requires 7-8 hours quality sleep each night. This is achieved by having the darkest possible room at night. Your room needs to be slightly cool and as quiet as possible. Staying off blue light devices such as mobile phones, IPads, laptops and TV for at least 2 hours prior to sleep will greatly assist your sleep cycle and the necessary production of melatonin to trigger the sleep process. Having red light sources at night is very beneficial. Try and eat 2-3 hours prior to sleep as a full belly will hinder sleep. Manage stress; if you are in sympathetic nervous system over drive you will have difficulty sleeping.

The above mentioned is the bare bones of good sleep hygiene. If you have sleep issues consult a healthcare professional. You may have a circadian rhythm dysfunction and require a melatonin supplement.

6 FOUNDATION PRINCIPLES TO GOOD HEALTH

This is a brief overview which will hopefully point your in the right direction

MOVEMENT - EXERCISE

Exercise very much depends on the base you are starting from. If you are burnt out and exhausted I would not be recommending a gym membership or jogging. If you are injured you may  require rehabilitation, in which case I would suggest a sports physiologist, physiotherapist or similarly qualified healthcare provider

If however you are unfit and stressed I would suggest  exercise that is both gentle physically, and energy building. If you are feeling stressed and depleted taking up a gym work out or jogging will deplete you even further. I have clients that are frequently told by there healthcare provider to take up a gym membership to “burn off” their stress and get fit. And ninety  percent of the time they end up injured or feeling worse because they don’t have the energy reserves. If you have something you love doing and its not injuring you - keep doing it. I tend to recommend yoga, Tai Chi or Qigong to my clients. These are gentle forms of exercise to strengthen the body, increase flexibility and help rehabilitation from injury.  They  also build your energy  up and are less likely to add to your stress response.

Qigong and tai Chi have a very long history  in China for improving general health and well being. Qigong has been used for thousands of years for health preservation and longevity. Yoga has similar benefits and history. These are my recommended  go to forms of exercise

Once you have build up your energy levels, started to tone your body, and reduced stress you may consider strengthening or aerobic exercise programs. As a Chek Holistic practitioner we would also incorporate ‘Zone exercises’ to build energy and mobilize the body in a gentle but profound way. These can be found in Paul Chek’s book How to Eat, Move and be Healthy

I highly  recommend JinLi-Wushu TaiChi School. I am a qualified instructor with this school

>>www.jinli.com.au

NUTRITION

Now this is a topic fraught with ‘danger’! The diet and nutrition industries are worth billions of dollars a year yet in the western world obesity and chronic heath issues are higher than ever, and on the increase. So my question is with all this diet and nutrition advice is why is this the case? Each diet claims their’s is the best and will work wonders yet fails to deliver. The problem is every person has unique physiology and there nutritional needs are specific to them. The needs are dependent on there current health status, ethnicity, activity levels and genetics. A one size diet fits all doesn’t work in general.

 As a Chek HLC1 coach I recommend eating to your primal type. What does this mean? It means eating to your genetic heritage, that is eating like your ancestors did. Your primal type is either, polar, equatorial or variable. Eating food as close to nature as possible and eliminating all processed foods. Most processed foods are displacing foods, meaning they displace nutrient dense food that your body requires. Most contain chemical additives and harmful seed oils, which cause the body to become inflamed. Inflammation is the precursor to most of the chronic diseases we have in the western world.

For a basic starting point for optimal nutrition see OPTIMAL NUTRITION IN A  NUTSHELL

HYDRATION

1. Drink clean filtered water 0.033 x Kg = Litres per day

 Nothing is a substitute for water as hydration for your body.

 Store and purchase water in glass, not plastic

 Water needs to contain minerals otherwise it is ‘naked’ water and can affect optimal hydration and cause excess urination.

 Adding a pinch of unprocessed sea salt to a bottle of naked water can provide needed minerals and electrolytes. Celtic and New Zealand Sea salts are low in mercury and micro plastics.

 If you weigh 100 kg you will require 3.3 litres per day