A healthy lifestyle is a way of living that helps maintain and improve people's overall well-being, including physical, mental, and emotional health. It involves a combination of habits and practices that reduce the risk of chronic diseases, enhance energy and mood, and increase quality of life.
Here, I offer advice to my clients on the definition of a "healthy lifestyle."
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A healthy lifestyle is a way of living that helps maintain and improve people's overall well-being, including physical, mental, and emotional health. It involves a combination of habits and practices that reduce the risk of chronic diseases, enhance energy and mood, and increase quality of life.
Here’s a breakdown of what a healthy lifestyle includes:
#1 - Balanced Nutrition
Japanese people believe in the saying "Food is medicine", emphasising that your body reflects what you consume. It is important to be selective about your dietary choices.
Eat a variety of foods:
Incorporate fruits, vegetables, whole grains, lean proteins, and healthy fats.
Opt for organic whenever feasible:
Numerous foods are treated with pesticides, herbicides, or chemicals to enhance appearance or shelf life. Select options that are as natural and pure as possible.
Limit processed foods and added sugars:
Highly processed foods often contain excessive sugar, unhealthy fats, and additives.
Stay hydrated:
Water is essential for bodily functions, from digestion to temperature regulation.
Portion control:
Eating in moderation prevents overeating and supports weight management.
Avoid using the microwave:
Cooking or reheating food in the microwave can lead to the breakdown of many nutritional substances.
Avoid dairy and gluten:
If you have eczema or a sensitive gut, it is advisable to steer clear of dairy and gluten, as some individuals are particularly sensitive to these foods. It is best to avoid them until your condition stabilises.
Introduce fermented foods:
Maintaining a healthy gut is crucial for overall well-being. It is beneficial to incorporate gut-friendly foods like Sauerkraut, Kimchi, Miso, Kefir, and Kombucha. If you have a sensitive gut, it is advisable to introduce these foods gradually and with caution.
Avoid plastic containers and packages:
When hot food comes into contact with plastics, it can cause chemicals to leach into the food. The same applies to water stored in plastic bottles. Plastic can negatively impact our health by acting as xenoestrogens.
Look after your gut:
Good gut health is linked to all aspects of our well-being. It's important to ensure regular bowel movements each day.
#2 - Regular Physical Activity
Training the core:
The core muscles act as a stabilising system for the body. A strong core improves balance and stability, which is crucial for daily activities and athletic performance. It helps maintain proper posture and alignment, reducing strain on the spine and joints.
Aerobic exercise:
Engaging in activities like walking, running, cycling, or swimming at least 150 minutes per week (please adjust according to your individual condition).
The lymphatic system is activated through movement:
Lymphatic flow occurs exclusively when the body is in motion. Engaging in activities such as using a trampoline, walking, or any form of movement aids in the elimination of toxins from the lymphatic system.
Strength training:
Building muscle through resistance exercises (e.g., weight lifting) at least twice a week (please adjust according to your individual condition).
Flexibility and balance:
Practices like yoga or stretching help with flexibility, mobility, and preventing injuries.
Stay active daily:
Incorporate small activities like taking the stairs, standing, or moving every hour to counteract sedentary time.
Stimulate the bones:
According to the research, bone density increases when you stimulate the bones (for example stamping on the foot). Moderate exercise every day is important to keep your bones strong, too.
#3 - Adequate Sleep
Ensuring you get high-quality sleep. Please consider these overall.
Between 10 pm - 2 am:
In Japan, we refer to this time as the "Cinderella hour" in beauty terms because it is crucial for rejuvenating our bodies to maintain youth and beauty. I recommend to my clients that they aim to sleep before 10 pm whenever possible.
7-9 hours per night:
Quality sleep is essential for mood, cognitive function, and physical health.
Maintain a sleep routine:
Going to bed and waking up at the same time helps regulate your internal clock.
Limit screen time before bed:
Blue light from screens can interfere with melatonin production, making it harder to fall asleep.
Switch off your router and mobile phone:
Exposure to Electro Magnetic Fields can negatively impact your health and disrupt your sleep. It is advisable to minimise your exposure to EMF when going to bed.
#4 - Mental and Emotional Health
Manage stress:
Practice mindfulness, meditation, or breathing exercises to help reduce stress.
Foster positive relationships:
Connecting with supportive friends, family, or community members can improve mental well-being.
Practice gratitude:
Recognizing things you are grateful for has been linked to improved mood and resilience.
Seek professional help when needed:
Therapy or counselling can be valuable for managing emotions or mental health conditions.
#5 - Healthy Habits and Preventive Care
Avoid smoking and limit alcohol:
Smoking and excessive drinking are major risk factors for numerous diseases.
Practice good hygiene:
Washing hands, practising dental hygiene, and maintaining cleanliness prevent illness and promote health.
#6 - Personal Growth and Purpose
In Japan, the purpose of life is referred to as "Ikigai." Here are some examples as follows,
Set goals:
Having personal and professional goals gives a sense of direction and motivation.
Learn and grow:
Developing skills, hobbies, or new interests can keep your mind sharp and your life fulfilling.
Give back:
Helping others or volunteering can increase feelings of purpose and connectedness.
#7 - Environmental and Social Well-being
Create a supportive environment:
Surround yourself with people and settings that encourage your healthy choices.
Limit exposure to harmful substances:
Be mindful of things like pollution, chemicals, or other environmental toxins.
Select natural skincare products:
Be mindful that your skin absorbs whatever you apply to it. Keep away from chemicals as much as possible.
Opt for natural materials that come in contact with your skin:
When selecting clothing or menstrual pads, opt for organic cotton or other natural materials whenever feasible, as synthetic materials can potentially cause skin irritation. This is particularly important when choosing menstrual pads, as they come into contact with your sensitive area. You can buy organic cotton menstrual pads or create your reusable cotton pads for an eco-friendly option. Keep in mind that chemicals can also be absorbed through the skin.
Engage with your community:
Social connections and being part of a community are key aspects of long-term well-being.
Connecting with Nature:
When you walk or touch nature, your body synchronises with the rhythm of the earth, promoting a sense of grounding and calmness such as walking barefoot, walking in nature and breathing fresh air.
#6 - Conclusion
A healthy lifestyle is about finding balance, making gradual changes that fit your life, and being consistent over time. Small, sustainable choices lead to better overall health and quality of life.
There is no need to feel pressured. Start making changes at your own pace, based on what you can handle initially. By initiating changes today, you are setting the stage for tomorrow's transformation.
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Love and gratitude
Hiroko