8 Tips for Healthy Living by Nancy Parlette, M.S.

Nutrition Educator and Health Coach Nancy Parlette, M.S. is joining us for a second visit to share a wonderful resource she has available on her website Healthy Living Strategies.

I am in such agreement with her Eight Key Components of Health listed, I asked if we could share them here, for our Fitting in Fitness month and she agreed. I wholeheartedly believe that these are the basic keys to good health and are the foundation for every fitness endeavor from average person to Olympian. Be sure and visit Nancy for more health and nutrition tips!

Key Components of Health

Exercise – To be in superior health we must exercise. Besides getting stronger, exercise helps us sleep better and feel happier. We get more oxygen in our cells (cancer cells hate oxygen); we burn calories so we can stay trim. Research has even found that exercise can be more effective than many medications. My friend, Roz Gruben, says, “We should huff and puff, push and pull, and stretch everyday.” Move towards five thirty minute sessions a week (a mixture of weight bearing exercises and aerobic exercises. Fresh Air – Oxygen is vital to our survival. Breathing fresh air in deeply strengthens our lungs, burns more calories, boosts our immune system and helps alkalize our body. Being out in nature helps calm the soul and revive the spirit. Quit smoking. Sunshine – Sunlight helps us absorb a variety of nutrients, especially vitamin D, which helps us absorb calcium and have strong bones. Sunshine is very healing and energizing, as long as it is not excessive. About 15 to 20 minutes a day on the face and arms gives us enough vitamin D. Rest/Sleep – Sleeping is when we recharge and detoxify. Lack of sleep causes foggy thinking, irritability, changes in metabolism, muscle weakness, symptoms of diabetes, and a weaker immune system. If you need an alarm clock to get you up in the morning, then you aren’t getting enough sleep! Most people need between 7 to 9 hours of sleep each night. Teens need 9-10 hours a night. Water – Our bodies are about 70% water, which means that in order to stay in good health, we MUST stay hydrated. Water is necessary for every metabolic reaction in the body, making it the most essential substance in our lives. Ideally we want to drink ½ our weight in ounces of water a day (~8 cups). If we feel tired, sluggish, unfocused, or hungry, it is often because we need water. Elimination – We will not be at our best if we are constipated. We should have at least one well formed bowel movement a day. Get enough fluids from purified water and juicy fruits as well as plenty of fiber from fruits, vegetables, beans, legumes, and whole grains. Positive mental attitude –Attitude determines whether or not we succeed. Know you are special, one of a kind. Discover your dreams and feel the success. Take action to make your dreams come true. Find a friend or family member who also wants to improve their health and work at it together. Nutrition – You are what you eat, it’s as simple as that. You can do everything else right, but if you don’t eat healthy you will never have vibrant health. Your health goals should include adding lots of fruits and vegetables (7+ servings). We are designed for whole foods – not refined, processed, unnatural substances. Fruits and vegetables are filled with fiber, antioxidants, and enzymes to give us a strong and healthy immune system so we can fight disease and heal quickly from injuries. Avoid the harmful foods that are either empty of nutrition or toxic and harmful to us (caffeine, refined foods, chemical additives & preservatives, trans & saturated fats, soda, alcohol, etc.) Eat the rainbow of colors in your fruits and vegetables every day. Avoid smoking, drugs and alcohol.