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Article published on LinkedIn.com:
April 05, 2024
15_Health_Stress_050424.pdf
HEALTH &
STRESS
Your health, happiness, success, satisfaction,
productivity, and fulfillment will be directly proportional to
the amount of time you revel in wonderful moments of joy,
contentment, inspiration, laughter, and love!
Maintain a healthy outlook through the power of
positive thought!
Do the daily rituals that you normally do to take care
of your body, and also to care for your mind. How important is
your physical shell if you do not have a sharp, positive,
encouraging, and affirming mind to blend with it perfectly?
Fill your mind with hopeful, positive, and uplifting
thoughts and you will bring about more success, abundance,
health, and happiness. Your days are numbered, so fill them
with more joy, smiles, fun, and simple happy essentials that
you can stream into your life.
How can I be healthy?
Being healthy is a big part of life that you would not
want to miss out on. Try to keep an optimistic outlook. It
makes everything you do easier, including getting healthy.
Think about what you can do that would make you happier.
Contrary to popular belief, happiness does not just happen.
You have to work at it!
Mental health is greatly aided by physical health. It
is hard to feel good about anything if you do not feel
excellent physically. Even if other things are going wrong in
your life, take care of your health. Getting enough exercise,
keeping clean, and eating right are usually some things you
have a lot of control over. Do not blow it off if you are
unhappy. It will just make you unhappier.
A key part of being healthy is not getting sick. Use
some common sense about germs. Wash your hands after you use
the restroom, or before you prepare food. Use hand sanitizers
if you have to deal with the public, and keep up on your
vaccinations, etc. Do not make yourself crazy about this.
Just be mindful of it.
As far as alcohol: watch it. It is easy to
underestimate its ability to screw up your health, partly from
its direct effects on your body over time and partly from its
effects on your judgment. If you commonly drink more than
fourteen drinks a week, you have a problem. Get help. Avoid
smoking and using other drugs.
You should get at least three hours of exercise a week,
spread out over at least three days per week. Mix it up.
Ideally, you should get some cardio, some resistance training,
and some stretching. Unfortunately, few single exercises offer
all three. Try to find a sport you really think is fun.
Exercising can be as deliberate as jogging around your
neighborhood, or as simple as taking the steps instead of the
elevator. Anything that increases your heart rate is good
exercise.
When you are working out, never overwork yourself. If
you know your body is asking for a rest, listen to it. In
addition, never exercise without having a bottle of water with
you. The average human body should get at least 8 cups of
water per day.
Drink enough water so that your urine is clear. It will
make your skin clear, and remove toxins from your body as you
urinate. Eat water-rich foods, such as fruits like watermelon,
which is 92% water by weight. Cranberry juice is another
option, but it has a bitter taste. Patients suffering from
urinary infection caused by insufficient intake of water
should drink cranberry juice and eat watermelon if they do not
get enough plain water every day. A tomato is 95% water. An
egg is about 74% water.
If you ordinarily have coffee first thing in the
morning, try a glass or two of water instead. Surprisingly,
you will get much the same effect as drinking a cup of coffee,
with less caffeine, less expense, and fewer hassles. Try to
drink at least two liters of water or other fluids a day, a
little over two quarts.
Recognize that there is water in many foods, such as
soup, stew, oranges, and so on. Consider getting some sort of
filtered water setup or one of those filtered carafes you keep
in the refrigerator. You are more likely to drink water if it
tastes good. You can keep some water in your locker at school,
your desk at work, in your car, or in your bag.
Remember that the most important thing is to believe in
yourself and - that you can achieve a healthy lifestyle. You
are never going to get anywhere without believing in yourself,
and positive thinking will make everything seem less
difficult!
Everyone gets sick or injured sometimes, particularly
as they get older. If you get sick or injured and you do not
heal on your own, especially if it is something serious, see a
doctor or nurse practitioner. Protect yourself. Take the usual
safety precautions. Wear your seat belt. Wear a helmet if you
are riding a bicycle, motorbike, or motorcycle. Lift heavy
things with your thigh muscles, not your back. Take care of
yourself.
How can I eat healthy?
There are many popular diets on the market today, but
most of them are unhealthy and sometimes even dangerous. How
to eat a healthy, balanced diet and avoid unhealthy diets is
the secret to being healthy.
You need to determine how many calories your body needs
to function each day. This number can vary widely, depending
upon your metabolism and how physically active you are. If you
are the kind of person who puts on 10 pounds just smelling a
slice of pizza, then your daily caloric intake should stay
around 2000 calories for men, and 1500 calories for women.
Your body mass also plays a part in this: More calories
are suitable for naturally bigger people, and fewer calories
for smaller people. If you are the kind of person who can eat
without putting on a pound, or you are physically active, you
may want to increase your daily caloric intake by 1000-2000
calories, a little less for women.
Furthermore, consider that the more muscle mass you
have, the more calories you need to function. The bad fats are
saturated and trans fat. Someone on a 2000-calorie diet should
consume fewer than 20 grams of saturated fat a day, and trans
fat can and should be avoided altogether.
The good fats are poly - and monounsaturated fats,
which should make up about 30% of your daily calorie intake.
You need to consume fat from foods for your body to
function correctly. However, it is important to choose the
right kinds of fats: Most animal fats and some vegetable oils
are high in the kind of fats that raise your LDL cholesterol
levels, the bad cholesterol.
Contrary to popular belief, eating cholesterol does not
necessarily raise the amount of cholesterol in your body. If
you give your body the right tools, it will flush excess
cholesterol from your body. Those tools are monounsaturated
fatty acids, which you should try to consume regularly.
These are the good fats, and they help lower the bad
cholesterol in your body by raising the good cholesterol.
Foods that are high in monounsaturated fatty acids are olive
oil, nuts, fish oil, and various seed oils.
Adding these "good" fats to your weekly diet can lower
your cholesterol and reduce your risk of heart disease.
Consider sautéing vegetables in small amounts of olive oil,
and grabbing a hand-full of mixed nuts for a snack instead of
a candy bar. There are also various supplements that contain
these good fats that you can take daily.
You need to eat foods high in carbohydrates since they
are your body's main source of energy. The trick is to choose
the right carbohydrates. Simple carbohydrates like sugar and
processed flour are quickly absorbed by the body's digestive
system.
This causes a kind of carbohydrates overload, and your
body releases huge amounts of insulin to combat the overload.
Not only is the excess insulin bad on your heart, but it also
encourages weight gain.
Insulin is the main hormone in your body responsible
for fat storage. Eat plenty of carbohydrates but eat
carbohydrates that are digested slowly by the body, such as
whole-grain flour, hearty vegetables, oats, and unprocessed
grains like brown rice.
These kinds of food not only contain complex
carbohydrates that are slowly digested by the body, but they
are usually higher in vitamins and other nutrients that are
beneficial to the body, and they are higher in fiber, which
keeps your digestive system running smoothly.
Your metabolism slows down towards the end of the
evening and is less efficient at digesting foods. That means
more of the energy stored in the food will be stored as fat,
and your body will not absorb as many nutrients from the meal.
Many North American families tend to have their big meal at
dinnertime.
The problem with this is that your day is basically
over, and your body's need for energy is not as great as it
was earlier in the day. This large meal, late in the day, can
also make you feel tired. Try eating a medium-sized meal for
breakfast, a large meal for lunch, and a small meal for
dinner.
Better yet, try eating four or six small meals over the
course of your day. That keeps your body fueled for the whole
day without dumping a large amount of food into your stomach,
which your body might have a hard time digesting.
Read the labels on everything you eat. Do not just buy
something because it is marketed as being "healthy." Lots of
companies try to sell their food as healthy when really it is
full of high-fructose corn syrup, hydrogenated oils, trans
fats, and hidden sugars.
Remember that reading the label is also the best way to
learn about a product. It gives you almost all the information
about that product you will ever need. If you are trying to
lose weight, try to choose foods with low calories. Avoid
processed foods. They are unnatural, and so are more difficult
for your body to break down, which means they will lie in your
gut making you feel bloated and lethargic. Eat things which
are not altered, such as raw fruits and vegetables, brown
rice, whole-wheat pasta, and so on.
This 642-page book is the result of a four-year project called Project
Tomorrow. During the four-year period, we followed more than
500 trainees, aged from 16 to 72.
The trainees were from colleges and reinsertion
programs in administration and computer science. Some of the
trainees that were implicated where dropouts from school
districts, and others were new immigrants or unemployed
workers from different economic and social backgrounds.
To graduate, the trainee had to perform during a period
of three months in a business environment. At the end of that
time, an appreciation evaluation was performed to determine
both the amount of change the trainee experienced during the
period and the impact of that change on the trainee.
Many of the questions, reflections, and answers
presented in this book are issued from our findings during
this period. We would like to thank all the trainees for their
efforts and determination during the process.
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This 642-page book is the result of a four-year project
called Project Tomorrow. During the four-year period,
we followed more than 500 trainees, aged from 16 to
72.
It is also the fruit of forty years of experience
acquired with local and international organizations
and companies and during consultancy, change
management, transition, and marketing services. For
more information go to:
www.webtechpublishing.com .
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About the Author
Decelles
Other publications:
ISO Pour Tous
– Le manuel
d’information ISO – Le guide de préparation ISO – La
gestion du changement en affaires – La gestion de
projet d’affaires – Le
changement POUR TOUS –
Change Your Future,
Now! – Mon succès est votre succès –
My Success Is Your Success.
Press Contact
Germain Decelles, o.s.j.
WebTech Management and Publishing Incorpored
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