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Holistic Self-Care

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.

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Holistic Self-Care

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  1. Holistic Self-Care Chapter 2

  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

  3. 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

  4. 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

  5. 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)

  6. Diet and Nutrition Avoid the following: • sugar • salt • saturated fats and hydrogenated oils • refined carbohydrates • caffeine and alcohol in moderation

  7. 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

  8. 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

  9. 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

  10. 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

  11. 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

  12. 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

  13. 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

  14. 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)

  15. 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

  16. 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

  17. 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

  18. 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

  19. Mind • Condition of peace of mind, contentment, and positive beliefs and attitudes • Ability to become more aware of your thoughtsand emotions in a way that enhances your ability to meet personal and professional goals

  20. 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

  21. 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

  22. 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-)

  23. 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

  24. 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

  25. 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

  26. 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

  27. 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

  28. 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

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