How many pieces are strong in your life?
|Strengthen Health||Weaken Health|
|Exercise||Exercise 5-6 x per week, at least 30 minutes. Find activities that you like to do. Exercise to the level you are not exhausted immediately or hours after your activity.||Sit all day without breaks.|
|Sleep||Go to bed at the same time nightly. Obtain 8 hours sleep/night |
Strategies if sleep disturbance occurs.
|Go to bed after midnight. Use electronics and screens in the bedroom.|
|Diet||Eat colors of the rainbow in fruits/vegetables daily. Eat organic foods. Drink clean, filtered water. Choose immune supportive foods. Identify and avoid food sensitivities.||Fast foods food, processed foods. Colors, additives, preservatives. Partially hydrogenated oils. Sugary foods. Drink pop/cola, sugary drinks.|
|Social Interactions||Spend time with friends and loved ones.||Continue toxic relationships. Isolate oneself.|
|Relaxation/Spirit||Find quiet time daily such as with prayer, meditation, yoga, tai chi, etc. Mindful Breathing. Find ways to minimize stress. [i]||Fill the day with screens and external, busy, and loud influences.|
|Detoxification||Reduce toxins in your home. Avoid Fragrance and other personal care toxins.. Make your home a healthy sanctuary. Avoid EMF exposure. Consider HEPA air filtration. Avoid pesticides inside and outside home. Consider a guided detoxification program.||Choose synthetic fragrance in personal care products, candle. Apply insecticides and herbicides in and around the home. Wi-Fi in the home.|
|Supplementation||Choose quality supplements. Choose targeted immune support supplements. Handout: Staying Healthy during the Cold and Flu Season and Wet Sock technique.||Caffeinated products.|
[i] Morey, J et al. Curr Opin Psychol. 2015 Oct 1; 5: 13–17. doi: 10.1016/j.copsyc.2015.03.007