CHAPTER 1
Water
"Water water everywhere and all the boards did shrink, water water everywhere nor any drop to drink."
– Samuel Taylor Coleridge, The Rime of the Ancient Mariner
Are your "boards shrinking"? Water is essential to sustain life. The average survival rate without water is about 3 to 5 days. The human body is approximately 70% water. Water is necessary to transport nutrients into—and flush toxins and waste out of—cells. All functions—digestion, circulation, absorption, body temperature, mental clarity, blood purity, tissue and bone cushioning—depend on proper hydration. However, many people substitute ounces of other fluids in place of the recommended ounces of water intake on a daily basis.
Caffeinated beverages, alcohol, sodium-laden broths, and other similar fluids, actually contribute to dehydration. In addition, these fluids must be broken down in order to capitalize on their H2O content. There is a great book expanding on this topic by Fereydoon Batmanghelidj, M.D., titled Your Body's Many Cries for Water. You're Not Sick, You're Thirsty. I encourage you to read it.
The optimal amount of water your body needs daily is based on your weight, activity level, and environment. The rule is to divide your body weight by 2.2, and that number is the number of ounces you should consume daily. Of course, if your activity level or environment is extreme, more will be necessary. This also is variable by health status or medications, if your fluid intake is restricted. Always check with your medical team if you have any questions or doubts.
Always drink the best quality water you can. The range of systems to improve your home water quality can vary from simple pitcher filtration to whole-house filtration systems. What you should choose depends on your source of water, the contaminants contained, and your budget. Even bottled waters range dramatically in price. Testing your water quality also varies from moderately inexpensive test kits you can use on your own to having testing conducted by professionals. Again, this is your personal choice based on your needs and budget.
Many clients report improvements in multiple health issues just by increasing water to levels appropriate for their bodies and their needs. Clients who complained of sudden or chronic back pain due to degenerative disc issues found that an increase in water intake decreased their pain level. Many clients also report digestion is greatly improved with appropriate water increase. Another benefit many experience is better overall skin texture, tone, and suppleness. Weight-bearing joints like knees and hips feel less stiff and achy. Even improvements in focus, concentration, and cognition have been reported. These are just some areas where my clients have seen definitive and noticeable changes that have enhanced the quality of their life. With benefits such as a decrease in pain, better digestion, glowing complexions, and improvement in brain function, it's no wonder why.
Try adequate water intake for you and see what improvements you note.
Earthing
Earthing is a growing movement. Its proponents believe connecting to the Earth's natural energy is necessary to maintain vibrant health. Earthing is simply the act of walking barefoot and connecting to the Earth's natural energy fields. Very few of us get this opportunity on a consistent basis. But some of you know that a day walking on the beach or walking barefoot in a park makes you feel uplifted and energized in a subtle way. I never understood why I always felt rejuvenated after a walk on the beach or through the wet grass. Now I know why.
Throughout history, mankind spent numerous hours outside working, sleeping, and living day-to-day, more intimately connected to the Earth's subtle energy. In modern society, we are more often sequestered from this energy due to insulated dwellings and workplaces, and from wearing footwear that impedes this subtle energy exchange. The daily onslaught of electromagnetic frequencies from cell phones, computers, and other electronic devices to which we are exposed are known to disrupt our energy fields, which makes reconnecting to the Earth's healing energy force more important.
The opportunities for Earthing, or Grounding, as it is also described, vary by your location, season, and time constraints. However, any time you get a chance, make it a point to reconnect with this subtle energy. Adding water as a conductor (such as walking on a beach in the water or on wet grass) improves the efficacy. But spending time barefoot on dry ground or sandy soil alone also has benefits.
The best part is the relatively low cost: you don't have to travel very much farther than your own back yard, a local park, or a nearby beach if you live by the coast. Look around you for any location that allows safe, barefoot strolls. Even just sitting with your bare feet on the ground also works. Some people even choose to sleep outside on the ground, although that may be impossible for most, and undesirable for many.
Studies by geophysicists, biophysicists, electrical engineers, and electrophysiologists say there is a flow of free electrons when you make direct contact with the earth. This flow of healing energy is stated to decrease inflammation, an underlying cause of so many health issues. Some benefits touted regarding this practice are improved sleep, decrease in chronic pain, and decrease in inflammation. Better sleep, less pain, and reduced inflammation would enhance the quality of life for so many people. So Earthing can be an inexpensive, beneficial practice to enhance one's goals for health and vitality.
Give it a try wherever, whenever, and as often as you can, and see what improvements you note.
Affection
Affection is a state of mind that is associated with a feeling or a type of love. It is an emotion that is more than just goodwill or friendship. It can involve a physical gesture such as a hug, but it's more compassionate and nurturing in nature in comparison with sexual touch. It is a display of genuine emotional caring for someone.
Look to your own experiences. When someone strokes your arm, leg, or your hair in a nurturing manner, do you note a calming effect? Do you remember being comforted as a child by a parent or family member by gentle, loving touch?
There are also non-physical ways to display affection. Think of a time when you extended yourself to do something that made someone feel valued and appreciated. Or remember a time when someone did that for you. Maybe you made a special meal for your spouse or child. Maybe a partner let you sleep a little longer and took care of an early morning chore for you. You may have visited your mother, father, or a family member who feels isolated and lonely. Maybe you sent a care package to your child, niece, or nephew at college. Or maybe you spent time helping a friend who is sick or in another type of need.
Affection, whether physical or non-physical, is about displaying concern, and valuing, appreciating, or going the extra mile for a person you care about deeply.
Theories suggest it is a behavior that evolved from nurturing. When you display affection for someone, it enhances the release of a hormone known as oxytocin. This is the "bonding hormone." It can make you want to reach out, to be more open to both giving and receiving love, and to be nurturing. Experts believe it can be an effective method to dissipate stress, anxiety, and feelings of isolation. When oxytocin is released, the opposite of "fight or flight" stress hormones occur, which can improve your overall mental, emotional, and physical well-being.
Consciously and regularly seek out opportunities to both give and receive affection, physical and nonphysical alike.
Note the improvement this simple gesture can make to enhance your life.
De-Clutter
Do you feel stuck?
More often than not, moving forward in any area of our lives is impeded by the accumulation of clutter around us. It can be physical clutter, emotional clutter, or spiritual clutter. Just remember, getting rid of the clutter in any aspect of your life will be a process.
When I sold my house and downsized, I had to sort through a tremendous amount of "stuff." In addition to my own 23 years of accumulation, I had also accumulated my parents' belongings from their 50 years of marriage. All in all, I had 73 years worth of "everything" to sort through and decide whether to keep it, donate it, or put it in the trash. I initially committed to two hours per week to the process. I am very sentimental, so this process was extremely difficult for me. However, as the weeks passed, it got easier to sort through these collective and sentimental belongings and surprisingly easier to let things go. By the time I was finished, 267 boxes and bags were donated to various charities. Several rooms of furniture were donated too. I never did bother to count the number of additional bags of trash during this time.
Afterwards, it became so much easier to keep up with household chores. Previously, it took longer to move things in order to clean than it did to actually clean. One of the rewards of de-cluttering is definitely more "you" time.
On a deeper level, without intention, I also realized I was letting go of some long-held emotional and spiritual attachments during this process. I physically became unencumbered from material belongings, while at the same time, some emotional and spiritual burdens dissipated. Ultimately, the benefits for me were multi-layered.
Since de-cluttering is a process, don't feel overwhelmed before you even start. Pick a small area to begin—a drawer, a desk or tabletop section, a closet. Move on to larger areas or larger projects as time goes on. Decide the amount of time daily, weekly, or monthly that suits your schedule and lifestyle, and just begin. If you are truly unable to tackle all or a portion of this on your own, there are many cleaning and organization services that will help, based on your finances and need.
In time, the reduced physical clutter and chaos around you makes for an easier-to-maintain and less stressful lifestyle. You will have more time to do things you enjoy. And during your process, maybe some of the emotional and spiritual clutter that contributes to keeping you "stuck" will begin to dissipate for you also.
Start the process and see what benefits you experience in your life both for short- and long- term health and well-being.
Exercise/Physical Activity
"I hate to exercise."
How many times have you said this, thought this, or heard this? I hear that phrase a lot in my practice. But a reason many clients give for not exercising or engaging in physical activities is that they pick activities they really do not like. If you don't enjoy going to a gym, it makes preparing, finding time, and doing a workout that much more stressful.
Stress produces hormones that are counterproductive to weight management and exercise goals. Stress increases cortisol production, which in turn affects insulin sensitivity and fat storage. Add in the pressure of going 4 to 5 times a week on a long-term basis to achieve or maintain benefit, and for many, you have a formula ripe for failure. With little results and ability to continue at that pace, most people just give up.
I suggest that you first find a physical activity you really enjoy. Think of choices that better suit your personality, lifestyle, and time constraints. What did you enjoy doing as a child or adolescent? Was it a team sport, solo activity, or group classes? When you "remember" what you like to do, it becomes a matter of finding ways to incorporate the activity into your life. The chances of being consistent, and therefore successful, in your physical activity goals are greater if you actually like what you are doing to remain active.
I have always loved to dance. As a child and teenager I took ballet, tap, and modern jazz classes. As a young adult, I enjoyed disco and club dancing. Then I discovered Latin and ballroom dancing and competed as an amateur for 8 years. At present, I enjoy Zumba. These are diverse disciplines, I know, but basically they all include dancing.
Find your physical outlet, no matter the discipline, and participate as often as you can. It may be fun to try something new, so consider exploring a discipline or sport that interests you but you've never previously tried. If it is something you can do on your own or at home regularly in addition to formally, all the better. Just get moving. Remember before starting any new physical activity or exercise program, make sure it is not detrimental to any health issue you have. Always check with your healthcare team if you aren't certain.
Studies repeatedly show that physical activity is a natural mood enhancer; therefore it is not just important for physiological health. It elevates our levels of endorphins, which are our natural feel-good chemicals. And isn't it as important to not only be physically healthy, but to "feel great" too?
Prayer/Meditation
Most formal spiritual practices use prayer or meditation as part of their rituals.
Prayer is an active form of communication with a spiritual entity, whether it is with God, Divine Source, Creator, Angels, or Saints. Prayer can be an invocation for help, praise, or expressions of thanksgiving or gratitude. It may be done privately or out loud, alone or communally. Some practices have specific days for formal worship, or times to pray each day. But anyone can pray any time they wish.
Meditation, on the other hand, is a practice to train the mind to attain a mode of consciousness. "Buddhism for the most part sees prayer as a secondary, supportive practice to meditation" (Wikipedia). Meditation attempts to enlighten the mind and spirit through contemplation. Just like prayer, you can meditate any time and any place you wish. But with all the noise and opportunities for distraction stemming from our busy lifestyles, if you can find a space that brings you peace and calm and where there won't be any interruption, this will work better for your focus and concentration.
Various places of worship are open and available daily. Look into finding a place that aligns with your spiritual practices for frequent access. Likewise, there may be prayer and meditation gardens local to you to enhance your experience when you choose to participate. A healing ambiance and atmosphere will enhance the experience, but a formal spot is not necessary. Prayer and meditation work just as well for your well-being whether in a sacred place, natural setting, or in your own home. Only you know times of day and places that work best for you.
Whatever your spiritual beliefs or practices are, prayer and meditation bring the benefits of stress reduction, peace, and relaxation. Health studies document the benefits of prayer or meditation to decrease blood pressure. They can give you the opportunity to learn or experience better control over negative thoughts, concerns, or worries. Some people experience feelings of happiness over time, just from prayer or meditation. Very successful people report better focus, concentration, creativity, problem-solving skills, and better decision-making, just from meditating or praying daily. Some people state that daily meditation, prayer, or a combination of the two has contributed the most to their success.
Take some time, as often as you want, to pray or engage in contemplative meditation, even if only briefly each day. Watch for improvement in your physical health or emotional state just by this simple act of daily conversation with God, or by working to enlighten your consciousness.
