Health in Your Hands

Life has never been more hectic; but, a healthy diet and adequate exercise are mandates. You don't have to be extreme, cutting out everything; you just want to be strategic, making "swaps" where you can. Use sunflower or sesame oil instead of vegetable oil. Eat whole-grain bread instead of white. Top your salad with olive oil instead of salad dressing. You can make easy changes to add more physical activity to your routine as well. Commute to work instead of driving twice a week (you'll have to walk to the bus or train station). Start the day with 30 jumping jacks, or do some quick stretches or lifts before you go to bed. Need to pick up a few things at the store? Bike there instead of driving. Simple steps like these, each day, will make a difference in your energy level and well-being even after two weeks. It will also have a significant impact on your health. Moderate-intensity exercise helps to build immunity, reduces diabetes risk, and may even lower incidence of respiratory illness (Lindberg, 2022; Pelinski da Silveira et al., 2021). Low-fat and low-sugar diets have been shown to lower risk of heart disease, various cancers, and premature death from all causes (Pugle, 2023). Doing a little can stave off a lot.   

You want, and need, a provider who is skilled and cares about your needs. Aside from their experience and "bedside" manner, also consider healthcare providers who are cognizant of the "whole-body" framework, and appreciate the synergy among the mental, emotional, and physical. In this vein, think about selecting providers that have a healthy interest in holistic and homeopathic medicine—which has been demonstrated to have a significant therapeutic effect on infectious disease (Rasool, Singh, & Reddy, 2020)—and how organic treatments can work alongside allopathic (prescription) approaches, and even prevent the onset of disease. Perhaps, most importantly, choose a provider that believes, knows, that better health starts with you, regardless of pre-existing conditions, genetics, or family history.

Additionally, don't be afraid to research treatments yourself. Find vitamins and herbs--including unconventional ones--that can help alleviate symptoms or even remedy conditions. Triangulate information though to ensure you're considering quality findings (peer-reviewed studies, with special focus on methods, samples, and results will corroborate benefits, or risks, of treatments or substances). You may be your best source for a second opinion.

Keeping your mind active and expanding your skills will also boost your health. Complete some quick, but sufficiently challenging puzzles, before work or during your lunch break. Retrieval practice—also known as the testing effect or test-enhanced learning, is a learning strategy that tasks individuals with recalling information from memory to enhance learning--has been shown to maintain memory, and even sharpen it (Neuroscience, 2024). Those engaged socially, staying in touch with and making new friends, had lower incidence of cognitive decline and demonstrated better executive, cognitive function (Sposito, Neri, & Yassuda, 2025). Additionally, older adults consistently engaged in mental activities—including playing games like chess, doing crosswords, or completing puzzles—lowered their dementia risk by 11% (Wu et al., 2023). On account of these findings, try learning another language, start playing chess, enroll with your partner in a dance class, or work on coding with your best friend (and develop an app). Exercising your mind could have a definitive emphasis on creativity. You can work more on drawing, painting, or even crocheting. You can even try your hand at writing a song. Engaging your mind academically or creatively will not only give you consistent stimulation, it can also help your body maintain a healthy equilibrium. 

No matter your faith, or lack thereof, know that your strength, support, comes from outside yourself. Connect to this Source to continually be guided to grow and give back. There will be inevitable setbacks but disruptions. Don't take these as signs you shouldn't pursue your goals; just take them as opportunities to find better ways and realize parts of yourself that you wouldn't have otherwise. Sometimes, you have to be more creative in getting where you need to go. The Universe will give you tests, not only to test your resolve, but to give you a chance to be better for yourself and those around you. Spirituality has been shown to be a shield against challenge; spiritual individuals are less likely to experience depression, with spirituality serving as a salve amid emotional suffering (Braam & Koenig, 2019; Kao, Peteet, & Cook, 2020).  and Above all, the Universe will always give you the strength and the resources you need. With every accomplishment, plan on how to pay it forward, and give back, helping others meet their needs and fulfill their dreams. Perhaps, most importantly, always be open. Even the most well-laid plans may not be the best ones. The Universe will always show you the ideal way to pursue your goals, even if this may seem inconvenient. Trust in the way. The Source will always reveal and reward.

Don't just desire better health, actualize it. Your thought forms, picturing yourself in the best health; believing you'll improve your health; and, most importantly, knowing that you'll meet your health goals, and be your best, healthy self is the fast track to becoming a better you. To keep you on the right path, even with the ever-present pressures and potential setbacks, remember that you deserve better, and you are worthy of being your best self. But, we have to work diligently toward better. Do a little everyday--whether it's exercise, study, or punctually completing tasks--that will enable you to fulfill your goals.

In following the want-believe-know principle, you'll be actively manifesting your goals:

Don't entertain any negative thoughts, don't be deterred—even if there are setback. The Universe is just pushing you to be more creative in getting what you want and need. You'll be better for it. The dream fulfilled, the better you, is a gift to yourself and all those who are lucky enough to be in contact with you.

Through the want-believe-know principle, you can actively lay your path to progress. No need to take huge steps at first; let the small wins be vehicles to greater, continual growth. Here's a sample of a three-day plan to start. Feel free to draft a weekly or even a monthly plan, and make changes as needed:

Address all facets—diet and exercise, healthcare, mental, spiritual, and manifest mode—as frequently as possible. You always had the tools. Grab hold of your health, success, and growth.

References

Braam, A.J. & Koenig, H.G. (2019). Religion, spirituality and depression in prospective studies: A systematic review. Journal of Affective Disorders, 257(1), 428-438. https://www.sciencedirect.com/science/article/pii/S0165032718330647

Lindberg, S. (2022). Does exercise boost immunity? https://www.healthline.com/nutrition/does-exercise-boost-immune-system

Neuroscience. (2024). The secrets to enhancing memory for everyone. https://neurosciencenews.com/memory-enhancement-neuroscience-26006/

Pelinski da Silveira, M. (2021). Physical exercise as a tool to help the immune system against COVID-19: An integrative review of the current literature. Clinical and Experimental Medicine, 21(2021), 15-28. doi: 10.1007/s10238-020-00650-3

Pugle, M. (2023). Want to live a longer life? Eating a low-fat or healthy low-carb diet may help. https://www.healthline.com/health-news/low-fat-low-carb-diet-longer-life

Rasool, A., Singh, H.P., & Reddy, K.N. (2020). A review of homeopathic remedies for various disease. Turkish Journal of Physiotherapy and Rehabilitation, 32(2), ISSN: 2651-4451. e-ISSN: 2651-446X

Sposito, G., Neri, A.L., & Yassuda, M.S. (2015). Cognitive performance and engagement in physical, social, and intellectual activities in older adults: The FIBRA study. Dementia & Neuropsychologia, 9(3), 270-278. doi: 10.1590/1980-57642015DN93000010

Wu, Z., Pandigama, D.H., Wrigglesworth, J., Owen, A., Woods, R.L., Chong, T.T.J., Orchard, S.G., Shah, R.C., Sheets, K.M., McNeil, J.J., Murray, A.M., & Ryan, J. (2023). Lifestyle enrichment in later lie and its association with dementia risk. JAMA Network Open, 6(7), e2323690. doi: 10.1001/jamanetworkopen.2023.23690