Top 10 Countdown for Optimum Health: Fast, Simple Steps to a Happy Life

10 - Practice mindful breathing.  Most people are "shallow breathers," taking rapid breaths that enter only the upper portion of the lungs.  As you read the rest of this countdown, try focusing on drawing full breaths into your belly so that it expands first. Breathe in as if your lungs are a vessel being poured full of air, until they are filled to the brim.  Then, release the breath, until your lungs are free off any stale air.  Breathing this way oxygenates the blood, so organs can function at their best.  Take a few minutes to focus on your breathing at the beginning and end of each day or whenever you need a moment to refocus and center.

9 - Brush and Floss. Practicing proper oral hygiene can reduce your risk of health problems as serious as cardiovascular disease and diabetes.

8 - Cleanse Your Internal Systems.  Cleansing the body of toxins is a preventive measure at the core of many traditional medical philosophies.  Now more than ever, regular cleansing is essential.  Our food, air, and water deliver daily doses of toxins that accumulate in the body and inhibit proper function.  Plan a full detox at least once a year.  It may be seem difficult to sacrifice certain habits at first, but you will be rewarded.  Your systems' function will improve and you'll feel light and energized!

7 - Take a Multi-Vitamin.  Vitamins and minerals prevent imbalance at the cellular level, the primary level at which illnesses are treated and cured.  

6 - Laughter really is the best medicine.  It's proven to be one of the most powerful ways to prevent sickness.  Laughing alleviates pain, reduces stress, and connects you to others. One hardy belly laugh can boost your immune system's function for up to three days! 

5 - De-Clutter.   The application of this recommendation is quite expansive, and it's and important tool to have on your belt at all times.  Before signing up for another stressful commitment with friends, family, or at work consider how the obligation will effect your spirit.  Don't tack on additional "downers," and slowly take steps toward focusing on your goals.  Eliminate distractions by turning off your gadgets from time to time so that you can focus on your needs rather that the overflow of outside information.

4 - Sleep.  In the past 50 years, the average sleep time has decreased by 1.5-2 hours.  Sleep is treated as a luxury, yet hormone release, metabolism and immune function are drastically altered by curtailing sleep.  Getting 8 full hours of sleep will minimize stress, stabilize your appetite, and give your mind and body the space it needs to rest and repair.

3 - Drink Plenty of Water.  Drink half your body weight in ounces each day ( 140 lbs. / 2 = 70 oz. water ) and more if you are exercising or sick.  Try to cut out excess alcohol, sugary/fizzy drinks, and diuretic beverages such as coffee and tea.  Avoid drinking during and within 30 minutes of meals for optimal absorption. 

2 - Focus on food.  See a professional who can address nutritional deficiencies and identify any hidden food allergies.  Keep yourself interested in your daily diet by trying out new recipes. Incorporate lots of green and colorful veggies, Indian spices, nuts, whole grains, and fruit.  Reduce sugar and caffeine intake, and avoid processed food as much as possible.  Eat oodles of fresh, whole, preferably organic foods in their natural state (i.e. berries, apples, carrot sticks, red pepper slices).

1 - Exercise all the time, in ways that you can enjoy.  If you hate the gym, quit! Sign up for a dance class or try yoga, participate in charity walks or runs, forgo the elevator for the stairs, walk to the store to pick up the newspaper, and depending on the season do your own raking, mowing, and shoveling.  Making exercise a priority is important for so many reasons.  It's a preventive measure that lessens the risk of disease while promoting mental, physical, and spiritual fitness.

Naturally Reduce Anxiety 4 Ways

Natural Cures Not Medicine on Facebook: www.facebook.com/naturalcuresnotmedicine

1. What to eat. 2. Herbs that help. 3. Supplementation. 4. How to relax. FOODS THAT REDUCE ANXIETY: Water. Staying hydrated is an important way to reduce anxiety symptoms. Vegetables. Filled with fiber and vitamins, these can help regulate your body. Fruits. Get your carbs and sugar from fresh fruit, not refined sugars. Foods rich in tryptophan. This natural relaxation component can do wonders for your anxiety. Look at poultry, oats, soy and sesame seeds to get a good dose. Foods rich in Omega-3 Fatty Acids. Fish, flax seed and winter squash might help with anxiety and depression. Foods rich in magnesium. A crucial vitamin that most of the population lacks, this can be found in tofu and black beans.

HERBS THAT HELP: Here is a short list:
Chamomile. A natural sedative, chamomile can be added to teas for a calming effect.
Fennel. Though this might not help with anxiety itself, it can help alleviate the symptoms.
Kava. This is proven effective for moderate to severe anxiety.
Catnip. Just as it relieves stress and promotes relaxation for cats, this works for humans, too!
Motherwort. This relieves anxiety, and is safe for pregnant women.
Hops. This can help fight off stress, insomnia and headaches.
St. John’s Wort. Known for fighting depression, this one might also help with anxiety, as the two can go hand-in-hand.
Skullcap. This is a natural sedative used to treat anxiety, restless leg syndrome and even epilepsy.
Passionflower. Much like kava, and good for mild to moderate anxiety.
Valerian Root. A very effective sedative that soothes tension and stress.

SUPPLEMENTS THAT HELP:
B Vitamins. B complex vitamins, especially B12 in hydroxocobalamin or methylcobalamin form, can help regulate the body’s response to stress. Foods high in B Vitamins include meats, fish, vegetables (especially leafy greens), whole grains and bran, beans and legumes, and certain nuts, including cashews and hazelnuts.
Magnesium. This mineral helps balance the neurotransmitters in the brain and keeps the nervous system working properly. You can take this as a supplement to get your recommended daily dose, and you can also get it from foods like bran, dried herbs, cocoa powder, seeds of the squash, pumpkin or watermelon, sunflower seeds and even molasses.

HOW TO RELAX:
The more relaxed you are, the better your body will be able to deal with anxiety. Here are a few ways to calm things down.

Massage and Acupuncture. Touch has been proven to help relieve stress and anxiety. Massage and acupuncture can help move energy through the body, as well as simply relax the muscles.
Breathing Exercises. Rapid breathing is a sign of an impending panic attack. Avoid this by practicing deep breathing techniques. Breathe in through the nose and out through the mouth, breathing deeply enough that your diaphragm moves up and down as you breathe. Practice this until it becomes second nature.
Meditation and Yoga. Studies – and thousands of people – have proven that yoga and meditation can reduce stress, relieve anxiety, lower heart rates, lower blood pressure and give you a general sense of well-being. You can do this with a class, or in the privacy of your own home.
Warm or Hot Baths. A warm bath can help relax the muscles, ease aches and pains and give you quiet time to think, all of which can reduce anxiety. To make it even more advantageous, add Epsom salts – your body can absorb magnesium while you soak.
If the anxiety continues or worsens even with these natural remedies, there might be an underlying cause. In that case, speak with your naturepath or physician.

Source: Dave Sommers