Holistic Self-Care
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Transcript of Holistic Self-Care
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Holistic Self-Care
Chapter 2
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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
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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
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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
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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)
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Diet and Nutrition
Avoid the following: sugar salt saturated fats and hydrogenated oils refined carbohydrates caffeine and alcohol in moderation
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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
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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
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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
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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
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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
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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
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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
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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)
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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
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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
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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
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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
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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
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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
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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
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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-)
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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
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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
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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
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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
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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
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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