Health Basics 

-        Water

      Aim to drink about 2 litres water (including herbal infusions) per day, and increase according to thirst in summer and when exercising.  Preferably use activated carbon filtered water to remove chlorine and endocrine disruptors.  If you don’t have access to a filter jug or filtration system, stand tap water in an open container to allow the chlorine to evaporate.  Drink sips throughout the day, swirling the water in the mouth to mix with saliva before swallowing. 

-         Salt

       Avoid synthetically iodated processed (free running) salt.  Use natural sea salt or Himalayan  salt.  Salt increases the release of amylase, an enzyme produced in your mouth for the digestion of the starches in plant materials.

       Sunlight

      Get your 15-20 minutes of sunlight per day by having your lunch outside.  Don’t wear sunglasses as these prevent your retina from manufacturing vitamin D.  It’s fine to be in the shade or wear a hat, as UV rays are reflected.

Sleep 

Try for 7-8 hours of sleep per night.  Preferably sleep at least from 10 pm, as the main period for the production of melatonin, a powerful protector against cancer, is up to midnight.  Avoid sleeping pills as these disrupt the normal sleep cycles required for recovery and balance in the body and mind.  Sleep in total darkness if possible.

What to eat 

  • Variety, moderation
  • 80 % alkaline forming and 20 % acid forming
  • Himalayan or natural sea salt
  • Good fats: use only saturated fates for heating (like butter and coconut oil) and use polyunsaturated oils only in cold pressed and unhydrogenated form

How to eat: rules of the stomach 

Eat when you are moderately hungry, stop when you are comfortably full.  Be relaxed.  Be well hydrated, but drink only a little water with a meal.  Celebrate the gift of food.  Eat consciously: experience your food with as many senses as possible (yes, eat with your hands if you want to!).  Take small bites, chew well before swallowing.  Relax a while after eating.

Relaxation

Breathe deeply.  Stretch your muscles.  Sing.  Sometimes do “nothing”.

Exercise 

Find a form of movement that you like and do it for at least 20 minutes at a time 3 times a week.

Loving relationships

Surround yourself with positive people and be one of them!