Holistic Self-Care

Chapter 2

Body, Mind, Spirit

Emphasis is on achieving and maintaining optimum wellness

Self care to be used to help prevent illness or maintain health

practitioners help by teaching patients how to embrace activities that work the whole person– Body, Mind, Spirit

Body

Physically healthy– charged with high levels of energy from proper

nutrition, exercise, and rest

Environmentally healthy– always being aware of one’s environment, free

from toxins and pollutants– harmony with the environment

Diet and Nutrition

Nutritional medicine (Chapter 3) No such thing as “an ideal diet for everyone”

– determine biochemical nutritional needs dosha system of Ayurvedic medicine Eat Right for Your Type, Peter D’Adamo

– determine any food allergies milk and dairy products, wheat, corn, tomato products,

peanuts, chocolate, shellfish, and even food additives, dyes and preservatives

Diet and Nutrition

Eat Whole Foods! unprocessed and unadulterated, free from

hydrogenated oils, sweeteners, additives and preservatives

Eat 5-7 servings of alkaline-rich fruits and veggies per day– Apples, carrots, celery, bell peppers, cucumbers, etc.

Drink 2/3 oz per pound of body weight of filtered water per day (active)

Diet and Nutrition

Avoid the following: sugar salt saturated fats and hydrogenated oils refined carbohydrates caffeine and alcohol in moderation

Diet and Nutrition

Nutritional Supplementation Required for most because of stress,

environmental pollution, and diminishing trace elements in soil

Amounts will differ because of individual chemistry make up.– some may need increased amounts because of

current condition

Diet and Nutrition

Vitamin C (as polyascorbate) -- 1,000 to 2,000 mg 3 times per day Beta-carotene -- 25,000 IU 1 to 2 times per day Vitamin E -- 400 IU 1 to 2 times per day B-complex vitamins -- 50 to 100 mg of each B vitamin per day Folic acid -- 400 to 800 mcg per day Selenium -- 100 to 200 mcg per day Zinc picolinate -- 20 to 40 mg per day Calcium citrate or apatite -- 1,000 mg per day Magnesium citrate or aspartate -- 500 mg per day Chromium polynicotinate (ChromeMate(R)) -- 200 mcg per day Manganese -- 10 to 15 mg per day Copper -- 2 mg per day Iron -- 10 to 18 mg per day

Food Combining

Fruits best eaten alone Proteins and carbohydrates should not be

combined in a meal Proteins and non-starchy carbohydrates are

fine H2O should be taken in 20 min prior to a

protein meal Thoroughly chew food

Exercise

specific activity geared towards improving fitness levels

Completed 3-6 days per week on a consistent long-term basis

Benefits include increased energy, improved organ systems, raise HDL levels, decreased stress, improve sleep, increase self-esteem, enhance positive mental function

Aerobic Exercise

any form of exercise that requires an increased oxygen uptake– results in greater CV efficiency, lower heart rate

(HR), lower blood pressure (BP), and better feeling of overall well-being

Types? Walking, jogging, cycling, swimming,

rebounding, and more

Aerobic Exercise

Work within a Target Heart Rate – (see activity sheet)

Connect with the environment by exercising outside

Be sure you are ready for physical activity– PAR-Q (physical activity readiness questionnaire)– State of mind

Strength Training

Calesthenics– sit-ups, push-ups, lunges, plyometrics

Weight Training– use of weights/machines to increase resistance

on working muscles Interval Training

– strength training in combination with aerobic activity

Strength Training

Use progression Be sure you are physically and mentally

ready to begin a program 2 to 3 days per week seek advise from a professional increasing lean muscle mass increases

metabolism and improves activities of daily living (ADLs)

Flexibility

Enhances muscle motion and efficiency, maintains good posture, and reduces potential injury

For increased ROM, stretch before (after warm up) and after activity

Extend for tension, not pain and hold for 10-30 seconds

Should be completed daily

Yoga

Activity that works on both flexibility and muscle strength

Breathing is an essential focus, therefore it also improves concentration and mental and emotional well-being

Proper instruction and time are required for proper training of each asana

Hatha Yoga is the most popular form in the West

Rest/Recovery

Adequate sleep is required to rebuild our systems so we have the opportunity for optimum health

Establish a regular bedtime to maintain circadian rhythms

Don’t eat or be active within an hour or two before bedtime

Environmental Awareness

Environment free from toxins and pollutants, breathing good-quality air, and drinking pure, clean water– Take supplements (antioxidants)– Have indoor plants and use natural home products – Use an indoor air purifier or humidifier and change furnace

filter regularly– Use non-toxic cleaning products– Take breaks from the computer and spend some time

outside

Mind

Condition of peace of mind, contentment, and positive beliefs and attitudes

Ability to become more aware of your thoughts and emotions in a way that enhances your ability to meet personal and professional goals

Mind - Affirmations

Positive messages that you repeat to yourself either verbally or in writing in order to produce a specific outcome– State in present tense– Keep it short and simple– Write or verbalize it 10 – 20 times/day– Make a commitment well beyond getting results– Use visualization to see your affirmation

Mind - Affirmations

Examples– I take intelligent, bold, courageous, and immediate

action towards the creation of wealth.– I am now in perfect harmony with all the universal laws

of health, wealth, and happiness. – Poweraffirmations

Mind - Breathwork

Proper breathing is attached to physiological processes, but can also relieve stress, enhance well-being, and promote clear thinking

Rebirthing– Connected breathing– rapid (hyperventilation) or slow and full (hypo-)

Mind - Journaling

Expressive writing allows you to develop a better understanding of your experiences or unconscious beliefs– Write out and resolve without outside judgment

Forms include keeping a diary, gratitude journal, stream-of-conscious morning journal, and illness dialogue

Mind - Conscious Laughter

Laughing is a mild form of exercise– Boosts endorphin levels– Increases circulation– May boost the immune

system Must consciously

choose to laugh

Patch Trailer

Spirit

One of the ultimate goals of holistic health Leads to a heightened awareness of the

Divine Spirit– Reduces feelings of fear– Greater capacity of loving yourself and others– Allows you to be intimately connected to your

spouse, friends or community

Spirit - Prayer

Most common form of spiritual practice by most Americans

act of attempting to communicate, commonly with a sequence of words, with God or spirit– purpose of worshiping– requesting guidance or assistance – confessing sins– express one's thoughts and emotions

Spirit - Meditation

Combines breathwork and a focus on what is happening in each present moment– Mind will then become empty of thoughts,

judgments, and past and future concerns Proven to reduce stress, improve immune

and CV function, decrease pain, even stimulates creativity and a stronger compassion for others

Spirit – Spending Time with Nature

Interacting with life’s primal energies in the form of earth, water, fire, and air– Enjoying each of these elements in their natural

form creates a connection with the environment that allows Spirit to develop its place within you

Industrialized areas can prevent us from living a life of balance