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10 Tips To Take Back Control Of Your Health And Get On The Path To Wellness

Editor’s note: This is a guest post from Kavit Haria of the Wellness Junction blog.

The most valuable and prized possession is our health. Without our health, we wouldn’t be able to achieve the things we want to in our life, go places we want to go and do things we want to do.Over the last few decades, as more and more junk food places have opened and lots of artificially enhanced products created, more and more people have turned to them and forgotten about their bodies. These poor habits along with their living standards have created an increase in illness and lack of peak performance in the body. Due to all of this, we have literally lost control of what goes on in our body and in our health.

For many years, I have been interested in healthy living and getting my body back into its natural state and how it should function. I prefer to focus on ‘prevention’ rather than cure and wellness over illness.

Here are ten tips to take back control of your health and get on the path to wellness:

Know your reasons. If you’re looking to get healthier, fitter and look younger, then you’ve got to know your reasons as to why you want to become more healthy. If you’re familiar with any work in personal development, you may have heard of Tony Robbins and his work which states that no matter what goal you set, the more reasons you have for achieving it, the more you’ll convince yourself of wanting to achieve it and you’ll go out and get it. Why do you want to get more healthy now and not before in your life? What has caused this change? And how committed are you?
Create your wellness plan. Once you know you actually do want to invest time, energy and resources into taking back control of your health and getting on the path of wellness. Creating your plan requires you to know what you’d like your body and health to look, feel and be like in about 1-5 years time and then breaking down that vision into monthly goals of nutrition, exercise and anything else needed to get you there.
Get rid of your negative influences. Have you ever tried to improve one part of your life but find that no matter how hard you try, it may not seem to work? It’s usually because you haven’t cleared out the negative energies or things that are conflicting with it. For example, if you find eating crisps and shortbread biscuits a negative thing when you’re trying to get healthy but are still eating it, you’re really inhibiting how well your body could do. Make a list of things that you are tolerating in your life, things you know you shouldn’t do or have but are still doing it. And slowly cut down and get rid of it.
Drink lots of water. During the course of our sleep, we lose a lot of water during our breathing and so its important that when you get up, you have a big glass of water. The vitality our cells gets from water is very important and useful and will keep our body working in correct order. Without water, our cells starts to wilt just like plants without water.
Eat lots of water-rich content. Our body is made up of about 70% of water just like our planet and so naturally we should consume enough water to keep our body hydrated and enough to recycle our body’s capacity every so often. Consume lots of water-rich fruits and vegetables every day. I make a fresh juice every morning with a selection of fruits, and I also try to have at least two big bowls of salad a day - one at lunch, one at dinner. The simple sugars from fruits are important nutrients and vitamins for our body.
Rest well. Without sleep, our body’s clock loses its rhythm and starts to dysfunction, causing poor habits. Rest well and consistently each day. Try to keep your timings consistent so your body can set its routine. If you can’t sleep early, get some blindfolds, ear plugs, soothing music, or whatever you need.
Exercise at least 30 minutes a day. This article wouldn’t be truthful if I didn’t include exercise and fitness in it. If you don’t exercise, seriously consider the impacts on your body. Exercise gets your body moving, your blood circulating and your energy in motion. If you work at home or or in an office, get up every 30 minutes and walk around. If you have a staircase nearby, run up and down it several times a day. If you can get out for a walk, I highly recommend it for at least 10 minutes once in a day. The great thing is that you can break up your 30 minutes exercise a day into 2-3 segments so you can exercise wherever you are.
Eat your food slower. The Slow Food Movement talks about eating your food slower to aid digestion, heighten the cooking and eating experience and really enjoying your food. I’m in favor for this because of what it can do to your body’s digestive system. Research shows that eating slower can make you more fuller and thus you eat less. Read more about this here on Zen Habits.

Don’t overeat. Only eat till you are satisfied. Don’t overeat or over-full yourself. Eat with content and till your stomach is satisfied. You can always go and eat something healthy later - and that’s better than overeating.
Keep a food journal. One of the best ways to ensure you keep healthy and stay on track is to keep a food journal and become really aware what you eat. Write down what you eat and drink at every meal time and in between, as well as what exercises you do and when. It’s a great momentum-building tool as well.

So there you have it - ten ways to take back control of your health and get on the path to wellness. If you’re serious about this, you’ll take on five of the more in one or another in your life. For those whose health is currently not as important, try to incorporate at least one of these.

Getting healthy, becoming fitter and looking more younger is all supposed to be fun, so ensure you keep the fun and excitement in your progress.

For more health articles from Kavit Haria, see Wellness Junction or subscribe to the feed.

If you liked this article, please share it on del.icio.us or on Digg. I’d appreciate it. :)

10 Tips To Take Back Control Of Your Health And Get On The Path To Wellness

Editor’s note: This is a guest post from Kavit Haria of the Wellness Junction blog.

Here are ten tips to take back control of your health and get on the path to wellness:

Know your reasons. If you’re looking to get healthier, fitter and look younger, then you’ve got to know your reasons as to why you want to become more healthy. If you’re familiar with any work in personal development, you may have heard of Tony Robbins and his work which states that no matter what goal you set, the more reasons you have for achieving it, the more you’ll convince yourself of wanting to achieve it and you’ll go out and get it. Why do you want to get more healthy now and not before in your life? What has caused this change? And how committed are you?
Create your wellness plan. Once you know you actually do want to invest time, energy and resources into taking back control of your health and getting on the path of wellness. Creating your plan requires you to know what you’d like your body and health to look, feel and be like in about 1-5 years time and then breaking down that vision into monthly goals of nutrition, exercise and anything else needed to get you there.
Get rid of your negative influences. Have you ever tried to improve one part of your life but find that no matter how hard you try, it may not seem to work? It’s usually because you haven’t cleared out the negative energies or things that are conflicting with it. For example, if you find eating crisps and shortbread biscuits a negative thing when you’re trying to get healthy but are still eating it, you’re really inhibiting how well your body could do. Make a list of things that you are tolerating in your life, things you know you shouldn’t do or have but are still doing it. And slowly cut down and get rid of it.
Drink lots of water. During the course of our sleep, we lose a lot of water during our breathing and so its important that when you get up, you have a big glass of water. The vitality our cells gets from water is very important and useful and will keep our body working in correct order. Without water, our cells starts to wilt just like plants without water.
Eat lots of water-rich content. Our body is made up of about 70% of water just like our planet and so naturally we should consume enough water to keep our body hydrated and enough to recycle our body’s capacity every so often. Consume lots of water-rich fruits and vegetables every day. I make a fresh juice every morning with a selection of fruits, and I also try to have at least two big bowls of salad a day - one at lunch, one at dinner. The simple sugars from fruits are important nutrients and vitamins for our body.
Rest well. Without sleep, our body’s clock loses its rhythm and starts to dysfunction, causing poor habits. Rest well and consistently each day. Try to keep your timings consistent so your body can set its routine. If you can’t sleep early, get some blindfolds, ear plugs, soothing music, or whatever you need.
Exercise at least 30 minutes a day. This article wouldn’t be truthful if I didn’t include exercise and fitness in it. If you don’t exercise, seriously consider the impacts on your body. Exercise gets your body moving, your blood circulating and your energy in motion. If you work at home or or in an office, get up every 30 minutes and walk around. If you have a staircase nearby, run up and down it several times a day. If you can get out for a walk, I highly recommend it for at least 10 minutes once in a day. The great thing is that you can break up your 30 minutes exercise a day into 2-3 segments so you can exercise wherever you are.
Eat your food slower. The Slow Food Movement talks about eating your food slower to aid digestion, heighten the cooking and eating experience and really enjoying your food. I’m in favor for this because of what it can do to your body’s digestive system. Research shows that eating slower can make you more fuller and thus you eat less. Read more about this here on Zen Habits.

Don’t overeat. Only eat till you are satisfied. Don’t overeat or over-full yourself. Eat with content and till your stomach is satisfied. You can always go and eat something healthy later - and that’s better than overeating.
Keep a food journal. One of the best ways to ensure you keep healthy and stay on track is to keep a food journal and become really aware what you eat. Write down what you eat and drink at every meal time and in between, as well as what exercises you do and when. It’s a great momentum-building tool as well.

Getting healthy, becoming fitter and looking more younger is all supposed to be fun, so ensure you keep the fun and excitement in your progress.

For more health articles from Kavit Haria, see Wellness Junction or subscribe to the feed.

If you liked this article, please share it on del.icio.us or on Digg. I’d appreciate it. :)

Posted on 3 March 2008 in Health Tip Day |
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Comments (40)

Clay Collins | The Growing Life Says:

March 3rd, 2008, 21:29 pm

I didn’t know there was a slow food movement, but it sounds great. I think that for a lot of people, eating can become a compulsive behavior, and doing it slowly can make us more conscious and aware. Sounds kind of like meditative eating. Thank you for this post.

-Clay

Julio Fragoso Says:

March 3rd, 2008, 21:55 pm

same here Clay, i didn´t know that !

Great post once again.

Allen Taylor Says:

March 3rd, 2008, 22:01 pm

I found your site on technorati and read a few of your other posts. Keep up the good work. I just added your RSS feed to my Google News Reader. Looking forward to reading more from you.

Allen Taylor

Mike OD - IF Life Says:

March 3rd, 2008, 22:03 pm

I’d add fasting at least once a week. Great way to detox, give the body time off digestion to help do some internal “housework” and cleansing, and appreciate real food again. Health is a choice, one we should all make daily.

I second getting plenty of sleep…something most of us do very little of and our hormonal balance pays the price.

Jeff - Science Says Says:

March 3rd, 2008, 22:10 pm

The water is SO important - thanks for driving the point home Leo. I always knew the importance of water in your various bodily processes, but it wasn’t until moving to tropical Australia for a semester that I really realized the effect that your hydration has on your well-being.

In those extreme temperatures, the body becomes dehydrated so quickly that you need to carry water pretty much everywhere you go. (I’m sure it’s similar in Guam) I learned there that it was important to have a little water around pretty much all the time, and it’s a habit that I’ve tried to maintain back home.

Once it’s clear how bad your body feels without it, you start to notice just how many small discomforts you avoid by keeping hydrated throughout the day.

Ian Says:

March 3rd, 2008, 22:11 pm

I think you mean we loose water in our sleep not oxygen. Unless you mean the oxygen bound to two hydrogens.

Jeff P Says:

March 3rd, 2008, 22:26 pm

Good tips - I would also add expanding your meals from 3 a day to 5 or 6. In so doing you eat smaller meals, allowing your body to digest them, helping to increase your metabolism, etc. It’s like putting small twigs into a furnace vs. 3 large logs - guess which burns up faster?

Crystal from www.jewelfaerie.com Says:

March 3rd, 2008, 22:28 pm

I confess, water is a tough one for me! I don’t know why it’s such an effort, but it is :-(

Oun Srey Says:

March 3rd, 2008, 22:42 pm

Last year I was avoiding water and drinking every other thing, coffee, tea, coke. Then I started exercise and boy, did I need water! Now I am drinking at least 1 litre a day and days when I exercise, 2 litres. No I find that I do not need coke or coffee as much.

Matthew Nolan Says:

March 3rd, 2008, 23:14 pm

As others have commented, the water bit is an excellent suggestion. One very effective way to get the water you need is by always carrying around a nalgene of water (they even come in small sizes, for convenience). And, at least on college campuses, it’s incredibly trendy, too!

Marelisa Says:

March 3rd, 2008, 23:19 pm

I read somewhere that your stomach is the same size as your fist. What this tells me is: eat whatever you want, but in small portions (if I try to cut out certain foods I find that’s all I can think about). Also, the “get rid of negative influences” advice is very important. If I don’t have chocolates in the house after dinner, I won’t go out to get them. But if I do have them, I’ll polish off the whole box in one sitting. I’m very fortunate that I love jogging and weight-lifting.

Alex | Livingwish Says:

March 4th, 2008, 0:55 am

Great post Leo, this being my first comment here ever, wanted to also congratulate you on your problogger status a while back.

I think the negative influence bulletin is huge on that list, as a lot of people overlook that these days. I meet people on a daily basis who always show how disappointed or pissed off they are, and that is completely unnecessary in everyday life.

Malena Says:

March 4th, 2008, 1:19 am

Ok, So I’ve been trying reading up a lot on how to get healthy and everytime I turn around, they tell me to keep a food journal. And I’ve kept one for a few weeks, then stop, pick it up again, then stop; find it and start it up again, and it never sticks. In what way does it help? I haven’t found it beneficial in any way, but if every health guru is pushing it, there must be a reason. Help!

Eugene (Editor, Varsity Blah) Says:

March 4th, 2008, 1:24 am

Great post! But not many people follow this advice. What’s up with that? Why would anyone not want to invest in something they know will pay dividends a thousand times over? I guess it’s because most people simply have no reason. They think of all the hard work and sacrifice it takes and then simply give up in advance. That’s why it’s important to have a good reason in the first place. Why comes first; how comes second.

My reasons for living a healthy lifestyle are simple. I want to look as good on the outside as I feel on the inside. Keeping that in mind is the reason I’m able to exercise regularly, even on days I’d much rather stay cuddled up in bed. It’s also the reason I’m able to avoid all those tempting chocolate bars at the supermarket checkout, as much as is humanly possible!

It’s like Arthur Schopenhauer says: “The greatest mistake a man can make is to sacrifice health for any other advantage.”

Mark Says:

March 4th, 2008, 1:34 am

Excellent advice and reminders. YOu are correct, our health is first, for without our health everything else suffers.

Miss Gisele from myBeautyMatch.com Says:

March 4th, 2008, 2:01 am

Kavit,

Not-overeating would solve the overweigtht problem in North America without the need of complicated and short-lived diets.

Did you know that in Italy a typical pasta portion is 4oz while in America pasta portion can be as large as 12 lbs for a large portion?

You can feed a family on 12 lbs of pasta.

I agree with you that wellness starts with not overeating.

I’ve visited your blog and I quite like it. Congratulations!

I’ve noticed that you touch on many topics we focus on…such as detox!

Detox is the best thing anyone can do for their body! It’s a gift to your body!

Great article,

Gisele

Edwin Says:

March 4th, 2008, 3:00 am

Interesting post, the “eat your food slower” is something new to me. I would recommend having 6 small meals a day. This will also help in your digestion and it increases metabolism too.

And I totally agree on point 7. :)

Gard Tuur-Eggesbø Says:

March 4th, 2008, 5:50 am

A bit off topic and part on topic. I just need to make myself accountable for my goals here.

I spent february getting into the habit of getting up at 6am, which means going to bed at 10pm. Eventually, my entire family got into the same routine. I have also walked to work almost every day.

I’ll spend march getting sugary sweets off my diet and spending more time walking outside. Yes, I know two goals in one month is not cosher, but it worked for february and april is a difficult month for new habits, since I’m packing and moving some 1800 km further south.

Starting my new job in May, the goal is to ride my bicycle there every day. Note to self: Must buy bicycle on way south.

banji - LessonInLife.com Says:

March 4th, 2008, 5:55 am

I once read that in order for you to start converting all the fat, you need to jog or exercise for atleast 20 minutes. I’m not sure about the truth in it, but it does work for me, or so I was made to believe :)

Anyway… breaking the exercise routine to 10 minutes per session, 3 session per day may be more than sufficient to health

Dan Says:

March 4th, 2008, 7:14 am

What utter bollocks some of this is!

I lose oxygen whilst I sleep?

Water is an energy source?

Whoever is peddling this kind of nonsense has no business talking about health when it’s quite clear they have no idea how a biological system actually functions.

Jenn Says:

March 4th, 2008, 9:04 am

Number 4 is just plain incorrect on all points. The list would be much better without it.

cool Says:

March 4th, 2008, 9:13 am

cool advice: my favorites:

as said before:
-keep out of your sight things you cannot control. Chocolates, only a small piece.
-train according to our goals, and check the heart beat you need. 60%-70% for weight loss.
-would recommend at least 40 minutes of cardio. At least 2-3 times a week.
-some say training 2 days a week 40 minutes each is better than 4 times a week 15 minutes. Its about the change in your heart beat, that short jogs might not accomplish.
-vary your training and get a training partner, it will be a lot more FUN. Weight training is very good for preventing injuries, and getting your muscles stronger. I do not mean you have to lift 40 kg.
-water..water water.. drink, spray etc, take a shower and let the water get absorbed by your body.
-soups will keep you full longer. Research showed this, contrary to just eating vegetables and water separately.
-eat before you are hungry. It takes 20 min for your brain to realize its no longer hungry, eat slow.

Stephen Martile Says:

March 4th, 2008, 9:20 am

Luv the water. Great ideas…thanks for the list.

CelebritySurgery.net Says:

March 4th, 2008, 11:27 am

I totally agree with the eating part. I think eating slowly will make you feel fuller for less food. Also drink water before and after eating. This way, you fill the spaces that’s making you hungry.

Exercise everyday? Well yeah I guess everything you do like walk, clean the house, even get up of bed is an exercise. But if you mean like cardio or gym, then not everyone has the luxury of time.

http://CelebritySurgery.net

TX Says:

March 4th, 2008, 11:29 am

Sorry, but I have to agree that some of this is incorrect and the rationalization is just plain wrong. You need lots of sound sleep for the body to detox. Lack of water or dehydration causes the blood to thicken (causing other problems). Too much fruit causes spikes in the insulin; you should eat a small amount of protein to help balance. And what does #9 mean about eating something else healthy later?

Arturo Gonzalez Says:

March 4th, 2008, 11:31 am

Excellent recommendations. I would emphasize though the importance of proper hydration. A technique I was taught about a year ago is to drink six glasses of water (it’s difficult when you are starting!) first thing in the morning. Then wait about 45 minutes or an hour (while you are getting ready) to eat or drink anything else. Then continue drinking clean pure water the rest of the day as normal. This technique stimulates all the internal organs and brings them rapidly to prime condition. You will feel the difference in a few days. Also another tip is to take ice cold showers. It will feel you with super energy and also make you sleep better at night.

Art Gonzalez
Check my Squidoo Lens at: Quantum Knights

Andy Says:

March 4th, 2008, 12:05 pm

Um, energy from water?

Love the blog, just know that you have some scientists for readers, and we’re gonna catch every slip up :)

Arturo Gonzalez Says:

March 4th, 2008, 12:35 pm

Andy,

Thank you for your comment. I don’t know the exact scientific reasons for the jump in energy I get from a cold shower, but I’m sharing a tip that has worked for me and that would probably be beneficial for the readers of this site. Also, as I mentioned, it drastically improved my sleep once I started doing it (cold shower in the morning and cold shower an hour or two before going to bed at night).

Art Gonzalez
Check my Squidoo Lens at: Quantum Knights

metroknow - AlmostFit.com Says:

March 4th, 2008, 15:22 pm

I especially agree with items 8 and 9 - Eating slower and in moderation works (I’ve written the benefits of these changes here if you’re interested). I’ve changed my eating habits to focus on these two basic principles, plus one more: I’m eating “real” food rather than overly processed alternatives, but it includes things like pizza and ice cream - just smaller amounts. And its working - so far I’ve lost 16 lbs just by making these simple changes. No diet plans, no low-fat, low-carb hacks - just good nutrition, slower, and in moderation.

Andy Says:

March 4th, 2008, 15:27 pm

OK - fair enough. I see that we’re just using “energy” in different ways.

Thanks for the reply!

Sarah Says:

March 4th, 2008, 15:30 pm

I’m 20yrs old and I spent most of my “teen years” eating a lot of junk food and red meat. It was only until few months ago I started to eat right and exercise almost daily. I don’t remember how I stumbled across this blog but I’m really glad I did. Thanks for the tips!

oakling Says:

March 4th, 2008, 21:02 pm

I thought a food journal was supposed to include how we feel, so that we can be aware of the effects of our food (and sleep and exercise) choices on our bodies, physically and emotionally?

Ken Says:

March 4th, 2008, 22:07 pm

I think there is one very important factory to one’s health you have not mentioned, which is stress.

constant stress will have negative impact such as seriously diseases. there is “20 Ways to Eliminate Stress from Your Life” down below.

Kimberly Perryman Says:

March 5th, 2008, 14:44 pm

I strongly recommend the book Intuitive Eating by Evelyn Tribole and Elyse Resch. It teaches you how to give up the diet mentality and honor your hunger. I integrated the Intuitive Eating principles into my weight loss plan last year. These principles have helped me shed pounds and maintain my current weight.

Rob Says:

March 5th, 2008, 23:31 pm

I think if everyone followed these guideline the world would be much healthier, and more people could work towards make this place better, instead of felling crapy because they are not looking after there body.

Michelle Says:

March 12th, 2008, 16:26 pm

Wow-what a great website this is….I got a lot out of reading this article but my question is this….how do you resist temptation when unhealthy food tastes so damn good? I know “they” say to have everything in moderation but I find that Im an all or nothing kinda gal and if Im eating chocolate I cant just stop at one piece……how do you break the cycle? I am the same with exercise….I start out all motivated and then after a while I just slip back into my old unhealthy ways. I want to change my way of thinking but how?

Joseph Says:

March 13th, 2008, 11:44 am

Just to clarify, I think the author mischaracterizes the slow food movement. It has nothing to do with eating slowly, although I’m sure most slow food advocates would also encourage that. It’s more about a return to local food and restaurants, as opposed to fast food establishments. Along the same line, buying from local farms, cooking more, and eating less processed foods.

Mr Positioning (Stanley Bronstein) Says:

March 14th, 2008, 20:12 pm

Excellent advice that is not always as easy to practice . . .

I know I ruptured my achilles tendon a few months back and I’m only really getting over it now. It definitely was a setback, but I’ve learned a lot from the experience.

Mr. Positioning (Stanley F. Bronstein)

RRR from expertlifeskills.com Says:

March 28th, 2008, 10:59 am

Good article. I am presenting various health related issues like Chronic Fatigue, Diabetes and Cancer at my site expertlifeskills.com based on more than 10 years of personal exploration, research and experimentation. My goal is to make health understandable by common people in layman’s terms.

Regards,
RRR
expertlifeskills.com

John La Puma, MD Says:

April 30th, 2008, 15:29 pm

Great post- it is also important to enjoy what you eat, as well as eating healthy. It is likely you will deviate and eat unhealthy foods if you don’t serve yourself tasty healthy meals.

For tasty and healthy recipes, such as my “Sesame Salmon with Mango-Avocado Salsa”, see the weblink:

http://www.chefmd.com/recipe_display.php?id=4

Salmon provides necessary Omega-3’s for your mind and body, and the Avocado contains mono-unsaturated fats — the good kind. One of the fats, oleic acid, significantly decreases your LDL while promoting the healthier HDL cholesterol.

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