Healthy Eating and Living Principles

There are several healthy eating and living principles that appear to be consistent among health experts concerning physical wellness for most adults. With few exceptions these include moderate exercise, healthy eating, stress reduction, healthy social interactions and limiting toxic exposure. More recently, with growing acceptance of the mindbody connection, our thoughts, emotions and beliefs are also shown to have a major impact on health.

This page highlights general healthy eating and living principles. Visit the links for more in-depth information.

Healthy Food and Drink

Most experts agree that a healthy living diet goes beyond the standard recommendations of eating vegetables, fruits, lean protein, essential fats and complex carbohydrates. Although a few purists advocate aiming for a "perfect" diet, many are more lenient. A standard rule for a healthy living diet is to consume 80% good quality healthy food and a variety of superfoods. No more than 20% of your daily intake should be from "junk" food.

Healthy eating is also about portion control, proper food preparation and eating habits. For example, sitting down and eating slowly and mindfully is healthier than wolfing food on the run. Stress-free food preparation and consumption helps us get the most benefit from our food and aids digestion and enjoyment.

Although real foods contain much of the water our bodies need, it's also important to notice signs of thirst and to drink enough pure water and healthy beverages to keep fully hydrated.There are There are many health benefits of drinking water. For example, even becoming slightly dehydrated can bring on fatigue, foggy thinking and increased risk of blood clots.

Moderate Exercise

The health benefits of exercise are far-reaching. Much research supports that exercise benefits physical wellness and our mental states. It is cited as a help for a myriad of mental and physical health conditions as well as overall health.

The human body is meant to move and work. Since many of us live more sedentary lives nowadays it is beneficial to build in opportunities to move often during the day and engage in resistance training, yoga, walking and/or other exercises that we enjoy and are physically capable of doing.

Stress reduction

You may be surprised to learn that as important as healthy eating and regular exercise are to physical wellness, one of the most important healthy eating and living principles is to keep dis-stress to a minimum. When we experience a stressor, real or imagined, current or relived in our minds, our bodies release a flood of stress hormones. These hormones change how our body works so it can meet the demands of the immediate threat to our safety. This takes away energy resources from the "less necessary" immediate functions such as digestion, fighting infection, and rebuilding tissue.

Our bodies are equipped to handle occasional bouts of stress, not the steady diet of stress many of us feed it. Learn more about the effects of stress on health and natural stress relief tips here.

Healthy Sleep Habits

Getting enough quality sleep is essential for good health. It allows the body to process the day's events, repair cells and rebuild energy for the next day.

Lack of sleep causes a variety of mental and physical symptoms and even disease over time. It adds a great deal of stress to our minds and bodies. Likewise, the ability to sleep well is often affected by all of the above.

Proper sleep hygiene, consistent sleep habits, adequate exercise, controlling pain, and reducing stress all help us contribute to a good night's sleep. Your mind and body will function better and be healthier as a result.

Healthy Social Support

We humans are social creatures. Very few of us have the ability to "go it alone" in a healthy way. Most experts agree that feeling supported by family, friends or a community improves longevity and overall health. People who have strong family or community ties or regularly attend religious services tend to live longer. Survival rates of cancer patients who feel loved and supported often far exceeds those who don't. Having strong healthy social ties improves quality of life on all levels.

Limit Toxic Exposure

Toxic chemicals in our air, food and water supply put a huge strain on our physical bodies. They can wreak havoc in our physical bodies despite our best attempts to practice healthy eating and living habits, especially in sensitive individuals.

Many chronic illnesses are attributed, at least in part, to toxic overload. Researchers find hundreds of chemicals in the umbilical cords of newborn infants. This is the price we pay for modern living and mass food production. Well-sealed modern homes are often several times more polluted than the outdoors.

Fortunately, there are many things we can do to reduce the toxic burden on the environment and therefore on our own health. Realizing the full benefit of this healthy eating and living principle will take all of us. On a personal level, there are healthy living tips you can easily incorporate into your lifestyle that can reduce your toxic burden. Two easy habits include airing out your house regularly and washing your hands often with plain soap.

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Members and Subscribers: Listen to the Biology of Perception to learn how your cells react to toxins and stress. Use the energy psychology audios and videos to help release toxic thinking patterns. You'll find all this in your Members Area. Not a member yet? Join free here.
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Thoughts and Emotions

You may be wondering what your thoughts and emotions have to do with healthy eating and living. Your inner world has a great impact on the health of your body. Your thoughts and emotions feed your body as surely as the physical food you eat. Thoughts and emotions trigger chemical responses in the body. Positive thoughts lead to the release of brain chemicals that make us feel good. Negative thoughts and emotions release brain chemicals that cause stress on our systems. These mental toxins can make us ill and speed aging just as environmental toxins can.

You can greatly impact your overall health and well-being for the good by reducing your toxic load of negative thoughts, beliefs and emotions. Instead, make a habit of directing your thoughts towards your goals, what you have to be grateful for and the positive aspects of life as much as possible. See the MindBody Connection Primer and the Spiritual Wellness Primer for information and tips on raising your level of emotional, mental and spiritual well-being.

Follow the adage, "Live, Love, Laugh". Enjoy your life. That is why we pursue good health and healing. Laughter is a wonderful healing medicine. So is love and living life to the fullest. That doesn't mean abusing yourself. It means living a meaningful, purposeful life that is rewarding and fulfilling.

Dr. Carolyn Dean is offering her 48 week Future Health Now! wellness program. Building on her seven pillars of health, the program outlines simple and inexpensive things you can do each week to promote wellness. It's like having a health coach show up each week to keep you on track.

Discover Future Health Now! and download volume one free. Dr. Dean also writes a weekly blog you can subscribe to for extra tips and info.