 |
|
The Six Foundation Principles for Good Health and Body Balance
Principle 1 – Exercise
Principle 2 - Nutrition
Principle 3 - Hydration
Principle 4 - Circadian Rhythm
Principle 5 - Breathing
Principle 6 - Thoughts
When I first started in the fitness industry I thought I would be working with my clients on two factors – exercise and diet. Only as I began my training as a CHEK Practitioner and Holistic Lifestyle Coach did I realise that diet and exercise are only part of the picture of good health.
Principle 1 – Exercise
There are so many types of exercise from breathing, stretching, yoga and qi gong, to triathlon, power
training and extreme sports – with almost countless other forms between. The key to success is to
select an exercise regime that is most appropriate for your current health and fitness, taking into
consideration your passions and goals.
Exercise smarter not harder!
Principle 2 - Nutrition
The most healthful diet is one of basic, unrefined or processed foods such as meat, fish, eggs, nuts,
seeds, fruit and vegetables, and maybe some grains and dairy – preferably all organic and as fresh as
possible. Choosing organic food is a great investment. By eating non-organic foods we are continually
topping up on toxins and this can affect many aspects of health including our ability to maintain a
healthy bodyweight.
Eat good quality, basic, organic food and reduce processed or manufactured food.
Principle 3 - Hydration
Our bodies are composed or about 75% water. Every cell relies on water to function correctly and it is
essential for transport of nutrients and elimination of waste. We live in an increasingly toxic world, so
being able to eliminate waste, which would otherwise damage our bodies, is very important to our
ongoing health.
The quality of the water we drink is also important. I suggest French bottled water, which contains
natural minerals that our bodies need and is very low in phosphates (fertilizers). If you can’t drink
bottled water then a filter jug is the next best thing.
Most drinks other than water actually contribute to dehydration such as tea, coffee and flavoured drinks
– our body actually needs more water to process these drinks so they shouldn’t be counted towards
hydration – in fact your intake should be increased if you have other drinks.
How much water is enough? Your bodyweight in pounds divided by 2, in ounces per day – or
bodyweight in Kg X 0.033 in litres. If you are 10st that’s 140lbs, divided by two is 70 ounces, or
64kg X 0.033 = 2.11 litres (Source: How to Eat, Move and Be Healthy! By Paul Chek)
Principle 4 - Circadian Rhythm
This is our 24-hour sleep/wake cycle, and it is intimately linked with health. We probably all know what
it feels like to be suffering from a major lack of sleep through pressures of life, a new baby or jet lag.
We know we need to catch up or we will eventually be ill. If we deprive our body of the sleep it needs
by only a small amount but over a long period this is just as damaging. Our immune system is
compromised, our sex hormones become out of balance and we are in a state of accelerated ageing
and degeneration – we are getting older and wearing out quicker!
A balanced circadian rhythm means getting enough sleep – preferably between 10pm and 6am
and maybe a little more.
Principle 5 - Breathing
This is something we do around 20,000 times a day, and we probably don’t give it a second thought.
Breathing is essential to life and we can only survive a few minutes without breathing. We are all doing
it all our lives, so why is how we breathe important? Breathing is not just a means of getting oxygen
into our bodies.
Correct breathing pattern – using the diaphragm - will help pump fluid in the body. The diaphragm is
part of a pump mechanism that assists returning fluids from the lower extremities back up to the heart
and lungs against gravity, and is part of the system that keeps our spine stable.
Breathing also has an effect on the autonomic nervous system – breathe too rapidly, shallowly or with
the mouth and the sympathetic nervous system (SNS) - the ‘fight or flight’ response is switched on,
which contributes to degeneration and breakdown of the body – growth and repair is impaired.
Breathe more slowly and the parasympathetic nervous system (PNS) is stimulated which helps us
digest our food, grow, repair and relax.
Take some time each day to practice diaphragmatic breathing – lying on your back you should be able
to feel you belly rising up as you breathe in and dropping back down as you breathe out.
Principle 6 - Thoughts
How and what you think has a profound effect on your body – it actually has an effect on the hormones
you produce and they in turn have an effect on your physical well being and a knock-on effect to your
mental and emotional well being.
Sometimes changing the way you think can take time. The first step is to observe whenever you have
a negative thought and seeing if you can change that thought into a more positive one.
Think positive and you’ll feel more positive!
Plan of action
• Assess your life with respect to each of the 6 principles. Make a note of where you could improve.
• Select one point at a time – plan first how you are going to make the necessary changes before
taking action.
• Try to make each change a habit before taking on more change.
For further information go to: www.christinebickley.co.uk
Or email Christine at bickley200@aol.com |
