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