Look Well, Keep Well
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Five Simple Steps to look better, feel better and improve your general and dental health.

These are the Basics. Start today.

Exercise –

• 20-30 minutes of aerobic exercise 3-4x weekly.
• Aerobic exercise is anything that increases your pulse rate to 120 -160 beats per minute depending on your age. The younger you are the higher your pulse rate can be. Aerobic means with oxygen. You should not be out of breath when doing aerobic exercise.

Nutrition –

• Eat what is good for you and avoid what is bad for you. Simple statement? Yes. Most people know what is good for them and what it bad. The doing is the challenge. Find a healthy way of eating that fits well for you and stick with it.
• It is particularly important to eat a healthy breakfast. Many decay and gum problems start with a poor breakfast. Your body and mind needs healthy fuel to start the day.
• Drink 8-10 cups/glasses of water a day.
• Take the "basics" nutritional supplements - complete multi vitamin, Calcium, Vitamins E, A & C.

Relaxation/Recreation –

• Relax and recreate at least 20-30 minutes a day. Do deep belly breathes while your mind follows your breath. When your mind wanders, bring your attention back to the feeling of your breath as you breathe in and out.
• Do things that relax you and take your mind off of what worries you. Play with children - they know how to have fun and relax. Laugh and giggle a lot. Read books that inspire or amuse you; write in a journal; look at the sunrise/sunset; work in the yard or on the house; sit in the sun when you can; build/create things.
• Exercise and nutrition help in Relaxation/Recreation. If you do not feel happier and more relaxed after doing activities, stop the ones that do not relax you.

Relationships –

• Increase your time with people you enjoy and decrease time with people you do not enjoy.
• Have a relationship with a higher power. Faith = what gives meaning and direction to your life.

Stress –

• All and any of the above will help you manage the stress in your life.
• Basic stress management - change what stresses you by stopping it, changing it or coping with it.
• Combat mental stress with physical stress - exercise!

And if none of the above activities help you feel better, don’t let it go, seek out skilled counsellors, coaches, therapists, and pastors for help . . .  better still, join a health club and use a personal trainer.

And Stop . . .
Nicotine, excess sugar, caffeine, alcohol, addictive drugs, ruminating, negativity!!!!!!!!!!!!!!
Begin by reducing the easier ones and work toward eliminating them all.

Do the Five Steps consistently and you won’t need artificial stimulants.

Remember the O'Leary 90/10 rule:
Follow the Five Steps 90% of the time, and then give yourself 10% time off
Or just take a day off each week!

You have an inner drive toward good health.
Go for it!!!!!!