Are you missing a key pillar in fighting off disease?

Here are 5 Foundational Factors of health that you can do right now to fight off disease.


#1 – Food- – Nutrition is arguably the largest factor that can contribute to better health!  

  • Eat adequate protein everyday?  (.7 X body weight for a start)
  • Include 25-30 grams of fiber in your diet everyday?
  • Consume 1-2 cups of veggies at every meal.
  • Drink at least half your body weight in water
  • Aim for an intake of 80% whole foods on the daily
  • Do not stress about the other 20% 

# 2 Sleep: It’s just plain hard to have optimal health if you’re not catching enough zzz’s. 

  • Aim for a minimum of 7 hours
  • Remove all electronic devices from the bedroom
  • If your alarm is your phone put it across the room on airplane mode
  • Do not consume caffeine past 2:00 in the afternoon
  • Get sunshine on your face for at least 15 minutes / day
  • Create a night time routine in prep for sleep –
    • dim the lights, 
    • drink some tea, 

      read a book, 

    • take a cold shower 

#3 – Movement – We were designed to move!  

  • Aim for 8-10K Steps per day 
    • This will aid in Weight loss
    • Improved glucose tolerance
    • Reduced blood pressure 
    • Staving off Cardiovascular disease
    • You can not offset 8-10 hours of sitting with 1 hour in the gym
    • this goal.
  • Aim Exercise 3-5 times per week
  • Build stronger bones and muscle with weight bearing exercises regularly

#4 – Mindset – The way we think matters and the Power of Positive thought is REAL!

  • With a positive mindset will be more willing to take on new challenges and adventures
  • Those with a positive attitude generally live longer and better quality lives
  • Having a positive attitude allows you to be more productive at work and around the house.
  • Develop a mindset toward obstacles that they are just a part of life and something to overcome. They too shall pass.
  • Read, listen to and watch things that move you to have a positive grateful outlook.

#5 Relationships and connection with Others – Having full meaningful relationships is key to a healthy long life!

  • A Harvard Study has found a strong association between happiness and close relationships 
    • Spouses, 
    • Family, 
    • Friends, 
    • Close Social circles. 
  • Personal connection creates mental and emotional stimulation.
    • These are automatic mood boosters.
  • Volunteering also is another way to boost happiness by enjoying a sense of purpose
  • Good relationships appear to protect our brains.
    •  “Being in a securely attached relationship is protective in your 80s. Those people’s memories stay sharper longer,” says Dr. Waldinger at Harvard





These 5 Foundations are simple.



Incorporating them is not always.  


Focus on only 1 first. 



Our journaling prompt Thursday will help you dive into how to create and implement a plan to put into action the one that is most important to you. 

  1. Deb Stafford says:

    Lots of valuable tips again!

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