by Judith G. Cobb, MH, CI, NCP
5 things you can do now to improve your health
Achieving better health is easier than you think, and it can be done in little steps, one step at a time. I encourage you to keep a journal, especially noting how you feel physically, emotionally, and spiritually. As these little steps add up and you improve your health, you’ll see changes in every aspect of your life.
Life is busy. We all want shortcuts, faster ways, and guarantees that our efforts will not be wasted. I hear the same things in my clinic when I’m coaching people about their health. As a general rule, there are several common things that most people can improve upon and see results in a matter of a few weeks.
These may sound harsh. Remember, you can only enjoy the results you earn! Put in the effort, and reap the rewards!
Let’s focus on the top 5.
- Quit drinking all coffee, green tea, black tea, white tea, carbonated beverages, juice.
Why? All of these increase the acid level of various tissues and organs in the body.
What are common benefits? Many stomach acid problems improve immensely; many stiff, achy joints become more mobile; sometimes we see skin problems clear up; edginess usually disappears; your adrenals (stress-coping glands) will thank you!
How long to see results once the change-over is complete? 2 – 3 weeks
What can you do instead? Drink water, herbal tea, broth, bone broth, and my personal favourite – hot water.
How much? (1/2 oz per lb of body weight).
- Have at least one bowel movement per day, preferably two or three (one for each meal).
So, now you ask, “How do I do that without using laxatives?” The answer is: increase your veggie intake, focusing on produce that is at least similar to what is grown near where you live. I don’t know anyone who eats too many veggies. I don’t think it is possible to eat too many. Check this out: http://news.bbc.co.uk/2/hi/uk_news/magazine/6248975.stm
Why? Veggies provide bulk that carries metabolic debris out of your body and prevents you from re-absorbing it. They also provide various vitamins, minerals, and antioxidants when they are very fresh.
What are common benefits? Improved bowel frequency; strengthened immune response because the gut is not harbouring old gunk that serves as a breeding place for bacteria and viruses
How long to see results once the change-over is complete? A few days.
How much? At the very least, strive for 1 fist-sized serving of veggies for every 25 lbs of bodyweight each day. If you live in a cold climate, those veggies should be lightly steamed, baked, or souped in the winter. Raw is fine in the summer if your gut can handle it.
What can you do to make it easier? Purchase pre-cut, pre-washed veggies; portion them into single serving snacks with a little container of dip or hummus.
- Get 8 hours of sleep per night. I’m amazed at the number of people who come in wanting me to give them a magic bullet to increase their energy when they are getting less than 7 hours of sleep, and in some cases as little as 5. Sorry folks. There is no magic bullet!
Why? Sleep deprivation (less than 7 hours of sleep) weakens the immune response, depresses the body’s ability to heal, makes people less productive and more grumpy.
What are common benefits? Enhanced energy, better moods, better skin tone, stronger immune response.
How long to see results once the change-over is complete? It may take you a few weeks to create new sleep patterns. Along the way, as your body gets accustomed to going to bed earlier you will probably sleep better.
How much? At least 7 hours; preferably 8 hours.
What can you do to make it easier? Turn the TV and computer off 2 hours before you want to go to bed, and start dimming the lights. This will encourage melatonin production which may help you to sleep better.
- Get some physical activity if you don’t already.
Why? Active people are healthier.
What are the common benefits? Daily moderate exercise enhances sleep, helps with weight regulation, enhances cardiac functioning, enhances immune response, boosts energy, increases ability to handle daily stress.
How long to see results on the change-over is complete? 3 – 4 weeks
How much? 30 – 45 minutes. If you are not active now, start with 15 minutes, 6 days a week and gradually build it up. Progressing too quickly can make your lymphatic system dump too many old toxins into circulation and you’ll end up feeling like you have a flu.
What can you do to make it easier? Schedule times to work out (go for walks, take a class, etc.) with friends; choose activities you like; make sure you have the right gear to do the activity comfortably; don’t just get a membership to a gym – pay to take a class.
- Hug a family member and tell him/her you love him/her.
Why? People who are in positive relationships are healthier.
What are the common benefits? Decreased cortisol (stress hormone); reduced blood pressure; slower heart rates.
How long to see results on the change-over is complete? Sometimes immediate
How much? 4 per day to survive, 8 per day for maintenance, 12 per day to thrive.1
What can you do to make it easier? You can tell the person you want to hug, “I need a hug” or “I’ve got a hug with your name on it that I’d like to give to you.”
Regardless of how well or unwell you are right now, these simple steps are some of the smartest and easiest things you can start doing today. They are also changes that come packed with the biggest promises of real results.
If you have concerns about your health [or your child’s], or just don’t know where to begin making improvements, please contact me, Judith Cobb, to book an appointment. Skype, phone, webinar, and face-to-face appointments are available.
I also invite you to Like us on Facebook (Cobblestone Health Ltd) and to visit my other websites:
Copyright © 2016 by Judith Cobb, Cobblestone Health Ltd. All rights reserved. Please respect the time it takes to write and publish articles. If you will link to this article and give proper attribution, you are encouraged to quote sections (though not the entire article).