Wellness in above eight areas is possible by following
very simple commandments and suggestions in daily life. These commandments
and suggestions are given below:
Meditate and Exercise
Manage water intake
Eat 3 Hours Before Sleep
Check your words
Care Mother Earth
Manage your Stress
A brief on each of the above commandments is given
1. Meditate and Exercise
It is one of the five principles of
yoga. It is defined as any form of focusing on a specific thought, memory,
breathing that encourages one, to relax and achieve greater sense of inner
self. It aims to comments and balance the internal with external self.
There are several physiological,
psychological, spiritual benefits of meditation to the human body.
Meditation is one of the main tools to reduce stress.
How to meditate ?
Chose a clamed of special place,
prepare physically for meditation by taking bath and putting clean cloths,
sit relax but straight (there is no specific posture), concentrate on thing
of your choice preferably on the creator/god and feel relieved automatically
by the end of prefixed meditation time.
Physical exercise means activity of
exerting your muscles in various ways to keep fit a physical exercise to
whole body or body parts is essential for physical wellness. Regular
exercise keeps one healthy boost confidence and self esteem. There are
several benefits of regular exercise. Some of them are listed below:
It improves your mood.
It combats chronic diseases.
It helps manage your weight.
It strengthen your heart and lungs.
It promotes better sleep.
It improves sex life.
Exercise can be for fun.
2. Eat Moderate
One should eat to meet the body
requirement of nutrients and not to satisfy or enjoy taste or show one's
capacity to eat. Overeating is the root cause of many health problems. While
occasional overeating can result in indigestion, distension, acidity and
disturbance in the bowel pattern, it is the compulsive or regular overeating
which is the cause for far more serious problems like obesity, diabetes,
hypertension and strain on all body systems.
The most common health risk associated
with overeating on a regular basis is weight gain. Depending on your weight
before the overeating began, becoming severely overweight or obese is a real
Obesity brings on a whole new world of
health problems. However, even those who are overweight, but not yet
classified as obese, may have these overeating health risks as well:-
High blood pressure
Osteoarthritis caused by wearing down of cartilage
High triglyceride levels
Type 2 diabetes
Coronary heat disease
Increased risk of endometrial, breast and colon
The biggest health problems for people who overeat
include diabetes, heart disease
3. Go Vegetarian
Vegetarianism means having food
originating from plants and not from animals. Non-Vegetarians certainly or
to greater extent vegetarian during their best part of life and more or less
regular vegetarians after attaining age of sixty years or so. There are
several reasons to be vegetarians. Some of them are listed below:
Non-vegetarian foods are rich in fat then most plants
food. Plants do not contain cholesterol
Meat is deficient in carbohydrates and vitamins
except B complex
Non-vegetarian food contains far higher
concentrations of agricultural chemicals than plant food
Animals are exposed to different defined drugs;
residues of these are harmful to Human health.
Plants food last long than animal foods.
Foods and vegetables have several disease fighting
Most edible plants have medicinal properties
Study confirms that vegetarians tend to be thinner
than meat eaters.
Vegetables are rich in fiber.
Vegetarians live longer than meat eaters
There is a greater variety in vegetarian food
Food of plants origin are digested easily
Food from plants pollute environment lesser than
food from animal
Vegetarian foods are cheaper than non-vegetarian
It is easy to handle vegetarian food.
It is ethical to be vegetarian
There is sense of priding in vegetarianism.
4. Manage water intake
Nobody forgets to bring water because
it is vital to life. Water plays an enormous role in how well our body
functions. More fresh water we drink, the healthier we become. Water
increases not only the quality but also the length of our life. The
importance of water in our life can hardly be overemphasized.
Digestion of solid foods has to happen in the presence
of large amounts of water so that proper digestion occurs.
Water regulates body temperature,
removes toxin and waste, provides cushion and lubricants, protects tissues,
decreases risk of kidney stone etc. It maintains muscle tones, prevents
weight lose, keeps clean and healthy skin. It relieves back pain, headaches,
asthma, depression, hypertension, constipation, confusion etc. Water
assists in the digestion & absorption of food, and in transporting oxygen
and nutrients to the cells. No medicine matches the miracles of water to the
body. Water is vital to maintain the body clean, fresh and active.
5. Eat 3 Hours Before Sleep
Have dinner 3 hours before going to
bed. The reason being that your dinner stays in your duodenum, the first
part of the small intestine for 3 hours (before moving onto the second part
of the small intestine). If you digest food closer to your bedtime it will
result in a restless sleep pattern for you.
Your stomach should not be too full, but not too
empty. Wait at least three hours after dinner before going to sleep.
Digestion doesn't work well while asleep.
Hence the extra calories that produce
during sleep may deposit and make you obese. The digestion and assimilation
during sleeping hour is slow thus hyperacidity or indigestion may happen if
you go to bed after a heavy dinner. A full stomach may also interrupt
sleep. Hence do not eat heavy foods for the few hours prior to sleep.
Similarly, you should avoid going to bed on an empty stomach, as a
completely empty stomach may equally interfere with your sleeping patterns.
Switch to decaf coffee and avoid tea, cocoa and cola drinks. Caffeine can
keep you awake even if you drank it earlier in the day, as the effects of
caffeine last for about 8 hours. Avoid tobacco products in evenings as
well. While alcohol will make you feel sleepy, it will reduce sleep
quality. If you find that your stomach is grumbling for food and is keeping
you awake, have a light snack about an hour before bedtime.
6. Check your Words
This is relates to what we eat and what we speak or
What Goes In
What goes in defines the meaning of what are the food
groups you should take regularly to keep you physically, mentally and
Nutrition is an input to and foundation
for health and development. Better nutrition means stronger immune systems,
less illness and better health. Healthy children learn better. Healthy
people are stronger, are more productive and more able to create
opportunities to gradually break the cycles of both poverty and hunger in a
sustainable way. Better nutrition is a prime entry point to ending poverty
and a milestone to achieving better quality of life.
What Comes Out
"What comes out" defines about your
communication, your each word coming from your lips makes a huge difference
in how people respond to you. There are following few tips to have loveable
Think before you speak
What you say and how you communicate
can make a big difference in how people respond to you. Your words can take
you places or can come back to haunt you when you least expect.
Communication is very important in any
relationship and every where. We hear this repeatedly and every good book
promotes this sentiment. We try to communicate but we forget the next
important lesson. How to communicate? Some suggest, "don't say anything if
you don't have anything good to say," which is also good advice if we want
to be quiet most of the time. If we are rude or blunt and no one wants to
talk to us then we will be having a lot of conversations with ourselves.
"Weigh your words before you speak." Now there might be a lot of wisdom in
this old saying and it might save you and others a lot of stress and grief.
Just think about it.
If we write a letter to someone, we
usually read it over at least once to make sure it sounds alright. We
usually check for grammar and spelling before we send it off. But when we
speak. We just say whatever comes to our mind without giving a second
thought to our words or even the tone.
"The least amount said is better in a disagreement."
You could hurt someone unknowingly with
the words you speak or the way you say them. Once the words leave your
mouth, it is impossible to take them back. It doesn't matter how
unintentional they may be, words can sometimes cut a lot deeper than a
sword. Very often you'll hear people say, "I didn't mean to hurt your
feelings," well if you didn't want to hurt feelings why couldn't you be
thoughtful before you let the unpleasant words escape your loose lips.
Most people are usually nice and polite
with people they barely know but end up hurting people they care about,
because they don't watch what they say around them. If you are too
comfortable with your loved ones and are hasty with your words, instead of
taking them for granted, it might help if you could take a step back and
think of them as someone else that you wish like you.
So do you think before you speak, or do
you just let it fly, not caring who gets hurt in the process? Or are you
somewhere in between? No one is perfect, and we all may let something fly
when we are upset or angry----but as a rule do you try to think about what
you are thinking before you let it come out of your mouth?
Weigh your words before you utter by
keeping yourself in place of individual or people you are going to speak.
People prefer to hear from you what is already in their mind/head. Hence
think before you speak, if you are angry better postpone speaking or change
to pleasant topic.
7. Vibrate Love
Love is a strong tool to keep people
happy. One should vibrate love all through his life to be loved by others
even after death. We can get peace if we will vibrate love in each and
every person. Without this we can not make our self peaceful, or society
peaceful, our society peaceful, our nation peaceful and a peaceful world.
Love is the master key that opens the gates of happiness and makes earth
How to love Yourself
Stop all criticism. Don't scare
yourself. Be gently, kind and patient. Be kind and patient. Be kind to your
mind. Praise yourself cautiously. Support yourself. Be loving to your
negatives. Take care of your body. Love your parents and say it at least
once a day that you love them.
Love is loving someone without
expecting anything in return; no judgments, no restriction; no limitation;
no expectations! The road to self-discovery is paved with Love. Love
stretches your heart and makes you big inside. Love protects; preserves and
hopes for the positive aspect of life. Love does not mean something
objectionable in the society to which you belong.
8. Live Gratitude
Want to know a simple way o increase
your enjoyment of life 100 percent? Develop an attitude of gratitude!
Thankfulness in the heart makes all of the struggles and trials of life more
bearable, and increases your joy in the good times. So how does gratitude
work, and what are some things a person can do to build more of it into
If you've been working on the goal of
having a more positive attitude toward life, gratitude is a natural
outcome. The first step in developing a more thankful spirit is to take a
good look at the things in your life that are going well. Sometimes life
feels like a roller coaster - up and down. But in reality, if you look
well, you'll see that there are challenges happening during the up times,
and good things happening during the down times.
The goal, when developing gratitude, is
to accentuate the positive, as the old song says. Put your focus on those
good things. Do you have children? What nicer thing is there to be thankful
for than your children, grandchildren, or young friends.
Maybe you have challenges and
disappointments in these basic areas of life. Maybe you have a handicapping
condition or are living with chronic pain or illness. Maybe your family
life is filled with heartache. Maybe the bills are piling up and you can't
figure out how you can ever meet them. Does this mean that you can't find a
reason to be thankful? No, of course there are reasons to be thankful.
But even more important than why you
can be thankful is why you should live a life of gratitude. Studies have
been done in which participants kept journals recording either things they
were thankful for or each day's hassles. The results were that the thankful
journal keepers had more energy, better health, more hope for the future,
and generally felt better about their lives as a whole. In fact, one long
term study showed the more thankful people to live almost seven years longer
than the least thankful!
Religion often plays a role in
developing gratefulness. If we acknowledge the benevolence of a higher
power who gives us our health, food, ability to work, and even the air we
breathe, it helps us realize that we are not really responsible for
everything we have.
Be thankful that you don't already have everything
you desire, if you did what would there be to look forward to?
Be thankful when you don't know something, for it
gives you the opportunity To learn.
Be thankful for the difficult times. During those
times you grow.
Be thankful for your limitations, because they give
you opportunities for improvement.
Be thankful for each new challenge, because it will
build your strength and character.
Be thankful when you're tired and weary, because it
means you've made a difference.
It is easy to be thankful for the good things. A
life of rich fulfillment comes to those who are also thankful for the
GRATITUDE can turn a negative into a positive. Find a
way to be thankful for your troubles and they can become your blessings.
You are a very good person, can do a lot and must be
doing a lot but can do still better with the contribution of others and
continue to do so by living with gratitude.
9. Care Mother Earth
Mother Earth : Our God
Out of the earth we have come and to
the earth we shall return one day. Please keep it in mind if you can, but it
is definite. Different forms of creation rise from the earth and in the end,
merge back with the earth, as waves in the sea - they are individual waves
and yet a part of the sea. All life depends on earth, all life originates
from earth. Earth is our God, our mother. She is the basis for everything;
our happiness, our sadness are all directly liked to Mother Earth.
Civilizations come and go, Earth goes on forever. We belong to the Earth.
Bible says we came out of the dust and dust is a part of the earth.
She's our sole provider; whether we are
alive or dead or even if we become gods! When we are alive, we get
everything from earth. Even after death, Mother Earth holds our remains -
we merge back into the Earth. The Earth provides us with all we need to
exist and asks for nothing in return. We have taken advantage of this and
exploited her for profit. The abuse and destruction of the earth has
increased to the point where we have not only poisoned the earth and it's
creatures, but also ourselves. We are all part of the environment and what
we do to the environment; we also do to ourselves, as well as to our future
generations. You can take steps in your everyday life to ensure the
survival of our living planet.
We should avoid environmental degradation by minimizing
air and water pollution and planting trees.
10. Manage your Stress
Stress breeds several health and fitness problems.
Work pressure stress at the same time helps in quick and quality delivery.
Prolonged stress is not at all desirable. Few tips are given to live
Identify and live by your values,
complete the past, plan for the future, live in the present, understand that
if you can dream it, you can achieve it, allow others to live their own
lives, recognize God in everyone, create reserves where you need them, focus
on being and not doing or having, choose to be the best you possible,
Nutrition diet food, exercise the stress away, become emotionally
intelligent, keep sleep deep, develop stronger bonds with family and
friends, learning to let go and accept.
Stress Stress is body reaction to a
change that requires a physical, mental or motional adjustment Or
response. Stress can come from any situation or thought that makes
feel frustrated , angry, nervous Or even anxious. Stress is caused by
exiting stress - causing factor or " stressor" Researchers define
stress as a physical , mental , or response to events that cause bodily
or mental tension . Simply put , press is any outside force or event
that has an effect on our body or mind.
Stress : Force from the outside
world impinging on the individual, Stress is a normal part of life
that can help us learn and grow. Conversely, stress can cause us
significant problem. Stress triggers release of powerful neuro-chemicals
and hormones that prepare us for action (to fight or flee)
If we don't take action ,the
stress response can lead to health problems. Prolonged, continuous,
unexpected, and unmanageable stress are the most damaging types of