پن کیا گیا ٹویٹ
The Six Pillars of Health:
- Nutrition/Diet: Pedominantly plant based containing vegetables, fruits, nuts & seeds. Focus mainly on low glycemic veggies & fruit. Moderate wild caught fish that is high in Omega-3 fatty acids. Avoid highly processed food and anything with added sugar. Avoid fruit juice. Stay hydrated with clean water and drink unsweetened green tea, white tea & herbal teas.
-Physical Activity: Exercise at least 5 times per week and incorporate HIIT & Resistance. Add 20 - 25 minutes of sauna after workout for additional health benefits. Park further away and use the stairs. Break up sitting by walking around or using a standup desk. Take a walk after eating.
-Stress Management: Regularly practice yoga, medittion & mindfulness. Visit the outdoors and touch nature as often as possible. Ground yourself by touching the earth every day.
- Social Connection: Build and maintain positive relationships with family, friends, and community. Volunteering is a great way to give back. "We make a living by what we get, but we make a life by what we give" -Winston Churchill.
-Sleep: Aim for 7-9 hours of uninterrupted, quality sleep each night.
-Substance Avoidance: Avoid smoking, including vaping. Avoid or very limited alcohol consumption & avoid processed mixers with added sugar.
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