10 Commandments of Wellness

Wellness in above eight areas is possible by following very simple commandments and suggestions in daily life. These commandments and suggestions are given below:

  1. Meditate and Exercise

  2. Eat Moderate

  3. Go Vegetarian

  4. Manage water intake

  5. Eat 3 Hours Before Sleep

  6. Check your words

  7. Vibrate Love

  8. Live Gratitude

  9. Care Mother Earth

  10. Manage your Stress

A brief on each of the above commandments is given below :

 1. Meditate and Exercise

Meditation

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.     

Exercise

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 possibility.

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

  • High cholesterol

  • Osteoarthritis caused by wearing down of cartilage and bone

  • High triglyceride levels

  • Type 2 diabetes

  • Sleep apnea

  • Respiratory problems

  • Coronary heat disease

  • Gallbladder disease

  • Stroke

  • Increased risk of endometrial, breast and colon cancer.

The biggest health problems for people who overeat include diabetes, heart disease

And strokes.

 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 factors

  • 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 communicate.

 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 spiritually healthy.

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 tongue. 

 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 paradise.

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 their life?

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

  • 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 setbacks.

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 stress-free life.

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  stress.