Most people think that it takes months, or even years, to see the benefits of a lifestyle change. Well, nothing could be further from the truth! In fact, many lifestyle changes can yield noticeable, even measurable, health benefits in as little as 30 days. As a cardiologist, I’ve witnessed, first-hand, many patients quickly improve their health with attainable lifestyle adjustments. Small improvements can truly be transformative – so long as they are the right ones.
Here are some quick wins that you can achieve by making some small, strategic lifestyle changes:
Change two food choices
You don’t have to completely overhaul your diet to realize the benefits of eating better. I would never dissuade you from going 100% vegetarian or vegan, but even changing out just two processed unhealthy choices (like chips or cookies) for plant-based whole foods, like fruits and/or vegetables, nuts and/or seeds, each day for a month will yield noticeable changes- like clearer skin and more energy, fewer food cravings and increased mental clarity. Make the change even more strategic, by incorporating items like Step One Foods, that are naturally high in fiber, antioxidants, omega 3 fatty acids and plant sterols and realize significant even medication level – cholesterol profile improvements in just 30 days.
Add some movement to your day
Exercising is good for your mind, body and heart. And the best news is that you don’t have to be a marathon runner or triathlete to yield health benefits from moving your body. The people who live in communities where being a centenarian is not unusual don’t go to spin class. They’re active because that’s what their life demands: they’re farmers or fisherman or they live in little villages where you have to walk up and down a couple of hills to see your neighbor. So ANY and all movement is a step in the right direction. When you start exercising, an immediate difference you’ll notice is a difference in cognition. Exercise increases blood flow to the brain, making you more aware, awake and alert. Although initially you may feel sore after exercising, by 2 to 4 weeks, you’ll get past all that. In fact, at 30 days, you’ll find that routine daily activities (like climbing steps or getting in and out of a car) have become much easier. You might also notice subtle increases in muscle size and firmness and better mood and better sleep. And if you needed another reason to keep exercising beyond the 30 days, scientist have discovered that working out has also been shown to boost the chemicals in the brain that support and prevent degeneration of the hippocampus, a part of the brain critical for memory and learning (1).
Still your mind
When was the last time you were able to just sit down, in a quiet environment and relax for even a few minutes? Meditation anyone? Meditation, in its simplest form, is the practice of observing your breath. By concentrating on your breath, you can start to gain control over the various thoughts swirling in your brain by not immediately reacting to them. Even within a short period of time, you will become more mindful – better at discerning which thoughts are more important and deserving of your attention. And this skill is not just “in your head”. Studies have shown that after three short weeks, meditation can improve nerve activity in the brain. In addition to this, meditation can ease chronic pain, lower blood pressure, and improve heart rate. Meditation has also been shown to reduce inflammation and even ward off illness and infections after steady practice (2).
Stop smoking
OK this one is not a small change especially if you smoke a couple packs a day. But even if you’re just a “social” or occasional smoker, it’s still bad for your overall health. In fact, smoking is still the leading cause of preventable death in the U.S. (3). Everyone knows that putting down those cigarettes can be difficult, but when you do, you can see some major health benefits almost immediately. After 24 hours of not smoking, your risk of heart attack decreases. After 2 days sense of smell and taste improve. And one month after quitting, your overall lung function improves, which means less coughing and shortness of breath. You can also see a noticeable increase in your cardiovascular ability and overall endurance.
We live in a world that caters to instant gratification, so you’re not alone if you want to see immediate results when you make lifestyle changes. The good news is that you can! And, what’s more, even small changes can yield some major health results. The key to enhancing the benefits that you see early on is to stick with your new habits. You will see even greater results after 6 months and even more after a year. But this is not just about feeling better, it’s also about living longer too. For example, a recent study showed that nearly 50% of all deaths due to heart disease, stroke and diabetes can be attributed to diet (not to a lack of medications) but to the wrong foods. Eating right, moving your body, calming your mind and quitting smoking is not just a good idea, it’s critical to healthy longevity.
(1) Physical Activity Boosts Brain Health
(2) 10 Benefits of Meditation
(3) Fast Facts and Fact Sheets
The post Lifestyle Changes in Just 30 Days appeared first on Alternative Medicine Magazine.
Frequently Asked Questions
Alternative medicine is important.
Alternative medicines are very popular because they’re often cheaper and better for you than traditional treatments. However, there have been many cases where patients have died after taking these treatments, sometimes due to side effects such as allergic reactions. It’s also possible that certain alternative therapies may not help at all.
In addition, alternative medicines can be dangerous if you don’t know enough about them to choose the right ones. Vitamin supplements, for example, are not regulated like pharmaceuticals. It is easy to overdose on vitamins. Worse, alternative remedies may contain toxic chemicals.
What does holistic really mean?
Holistic simply means holistic. Holistic means seeing the whole picture and not just parts of it. This can be difficult because we have become accustomed to seeing things in their entirety.
Most people think only in terms of white and black. But actually, there is an infinite variety of shades of grey.
You should always see the project from many angles when working on it. Consider it from every side.
Take the time to look at it as a whole. Is there a way for its elements to interact?
If you find a problem in your situation, take the time to ask why. Remember to think about the consequences of any changes you make.
Is holistic medication legal?
Yes and no. Yes. Numerous medicines have been found to be effective in treating various diseases. They can’t treat all conditions. It all depends on what you mean when you say “holistic.” It all depends on your definition of “holistic.” If you mean taking into consideration all aspects of a person’s health, then it is true. But if you only mean using natural remedies instead of chemical ones, then it is not.
Some people believe holistic medicine dates back to ancient times. This is simply not true. Even though some healers from ancient Egypt, Greece, Rome and other countries used natural remedies, this was without any scientific knowledge.
It wasn’t until the Middle Ages that medical practitioners began to study anatomy and physiology, which led to the development of surgery, obstetrics, and pharmacology. By the 19th century, most Western countries had developed public hospitals where trained doctors could provide medical care.
Conventional medicine is today the dominant type of healthcare. However, many people still prefer to use complementary and alternative medicine. Many find that it works better for them than pharmaceutical drugs.
People may feel more relaxed after having massage therapy than they do when taking tranquilizers. Others enjoy eating healthy foods instead of taking prescription medications. Others still believe that regular exercise improves their bodies’ performance.
What is the difference between traditional and holistic medicine?
Traditional medicine only treats symptoms. Holistic medicine treats the entire person. Holistic medicine considers the patient as an entire person, rather than focusing on one aspect.
Traditional medicine treats certain organs, systems, or diseases (e.g. the brain), while holistic medicines consider all aspects and the entire body. It also examines the effects of lifestyle choices on overall wellbeing.
Is it possible for a holistic doctor to prescribe prescriptions?
Holistic medicine is based around the assumption that all diseases are caused and exacerbated by a combination many factors. These include diet, lifestyles, stress levels, emotional state, genetics, environmental problems, stress, stress, and other health-related concerns.
These factors are important to consider when prescribing medications. This is part of a balanced approach to treating patients.
Physicians must know both modern science and traditional methods, such as homeopathy and herbs, to fully understand the impact of each factor on patients.
Many doctors are certified to practice complementary and alternative medicine (C&A). This allows them to offer a complete range of services for their patients.
What are alternative medicine examples?
Alternative medicine refers only to alternative treatments that are not considered to be effective in treating diseases. These include traditional Chinese medicine.
Alternative medicine may also include practices that are not supported by scientific evidence but have been used with great success in clinical practice. Examples of alternative medicine include meditation, yoga and aromatherapy.
Statistics
- The use of alternative medicine in the US has increased, with a 50 percent increase in expenditures and a 25 percent increase in the use of alternative therapies between 1990 and 1997 in America. (en.wikipedia.org)
- In 83% of the cases, the readers agreed. (en.wikipedia.org)
- The concept of regression toward the mean implies that an extreme result is more likely to be followed by a less extreme result. (en.wikipedia.org)
- According to the World Health Organization, 80% of people use herbal medicine worldwide. (webmd.com)
- category.[111]Edzard Ernst characterized the evidence for many alternative techniques as weak, nonexistent, or negative and in 2011, published his estimate that about 7.4% were based on “sound evidence.” However, he believes that may be an overestimate. (en.wikipedia.org)
External Links
pubmed.ncbi.nlm.nih.gov
- A sociological perspective on the rise and fall of complementary and alternate medicine – PubMed
- PubMed: Holistic medicine – PubMed
liebertpub.com
- Games for Health Journal – Mary Ann Liebert, Inc., publishers
- The Journal of Alternative and Complementary Medicine – A systematic review of randomized controlled trials involving acupuncture for insomnia treatment
nccih.nih.gov
- Statistics on Complementary, Integrative and Health Approaches
- How do you name complementary, alternative, or integrative health? NCCIH
webmd.com
How To
What are the qualities of a qualified holistic physician?
How do you find a holistic doctor?
Only those who are experts in their field can be the best doctors. Holistic medicine is what we are referring too. This means that doctors must learn how to treat their patients holistically. A holistic doctor should have a deep understanding of holistic health.
The doctor should be able to understand holistic health as well as complementary and alternative therapies (CAM), such chiropractic care, massage therapy, and acupuncture.
Holistic practitioners should also be capable of diagnosing your condition and explaining the available treatments to you so that you can make an informed decision about your treatment options.
It is also important to ask if the doctor is certified by professional organizations, such as the American Holistic Medical Association (NCBCTM) or the National Certification Board for Therapeutic Massage & Bodywork (NCBTMB). NBOHMCA offers certification in many areas including naturopathic medicine and acupuncture, homeopathy as well as clinical nutrition, herbal therapy, aromatherapy, and clinical nutrition.
Our directory can help you find holistic practitioners in your area. If there isn’t one, you may be capable of searching online for a holistic practitioner near you.
To confirm if holistic healthcare is offered, contact your local hospital.
Your local library has books and resources that can help you with holistic health.
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This blog is a source of general information and discussion on health and related topics. Information and materials on this blog, on the website, or in any of the connected materials are not intended to replace or used as a substitute for the advice of a medical professional, diagnosis, or treatment. This blog does not represent the application of any nursing, medical or other health professional advice or diagnosis. We are unable to diagnose health conditions, offer second opinions or provide specific treatment recommendations via this blog or on our website.
If you or another person is suffering from a medical issue and you are concerned, consult your doctor or seek out other medical professional treatment as soon as possible. Do not disregard medical advice from a professional or delay seeking it due to information you seen on the blog or website or in any of the linked materials. If you’re experiencing an emergency medical situation, dial 911 or seek emergency medical assistance on the closest phone immediately.
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By: Dick Benson
Title: Lifestyle Changes in Just 30 Days
Sourced From: alternativemedicine.com/mindfulness/transformative-power-30-days/
Published Date: Sat, 02 Sep 2023 20:58:58 +0000
Frequently Asked Questions
Alternative medicine is important.
Alternative medicines are very popular because they’re often cheaper and better for you than traditional treatments. However, there have been many cases where patients have died after taking these treatments, sometimes due to side effects such as allergic reactions. It’s also possible that certain alternative therapies may not help at all.
In addition, alternative medicines can be dangerous if you don’t know enough about them to choose the right ones. Vitamin supplements, for example, are not regulated like pharmaceuticals. It is easy to overdose on vitamins. Worse, alternative remedies may contain toxic chemicals.
What does holistic really mean?
Holistic simply means holistic. Holistic means seeing the whole picture and not just parts of it. This can be difficult because we have become accustomed to seeing things in their entirety.
Most people think only in terms of white and black. But actually, there is an infinite variety of shades of grey.
You should always see the project from many angles when working on it. Consider it from every side.
Take the time to look at it as a whole. Is there a way for its elements to interact?
If you find a problem in your situation, take the time to ask why. Remember to think about the consequences of any changes you make.
Is holistic medication legal?
Yes and no. Yes. Numerous medicines have been found to be effective in treating various diseases. They can’t treat all conditions. It all depends on what you mean when you say “holistic.” It all depends on your definition of “holistic.” If you mean taking into consideration all aspects of a person’s health, then it is true. But if you only mean using natural remedies instead of chemical ones, then it is not.
Some people believe holistic medicine dates back to ancient times. This is simply not true. Even though some healers from ancient Egypt, Greece, Rome and other countries used natural remedies, this was without any scientific knowledge.
It wasn’t until the Middle Ages that medical practitioners began to study anatomy and physiology, which led to the development of surgery, obstetrics, and pharmacology. By the 19th century, most Western countries had developed public hospitals where trained doctors could provide medical care.
Conventional medicine is today the dominant type of healthcare. However, many people still prefer to use complementary and alternative medicine. Many find that it works better for them than pharmaceutical drugs.
People may feel more relaxed after having massage therapy than they do when taking tranquilizers. Others enjoy eating healthy foods instead of taking prescription medications. Others still believe that regular exercise improves their bodies’ performance.
What is the difference between traditional and holistic medicine?
Traditional medicine only treats symptoms. Holistic medicine treats the entire person. Holistic medicine considers the patient as an entire person, rather than focusing on one aspect.
Traditional medicine treats certain organs, systems, or diseases (e.g. the brain), while holistic medicines consider all aspects and the entire body. It also examines the effects of lifestyle choices on overall wellbeing.
Is it possible for a holistic doctor to prescribe prescriptions?
Holistic medicine is based around the assumption that all diseases are caused and exacerbated by a combination many factors. These include diet, lifestyles, stress levels, emotional state, genetics, environmental problems, stress, stress, and other health-related concerns.
These factors are important to consider when prescribing medications. This is part of a balanced approach to treating patients.
Physicians must know both modern science and traditional methods, such as homeopathy and herbs, to fully understand the impact of each factor on patients.
Many doctors are certified to practice complementary and alternative medicine (C&A). This allows them to offer a complete range of services for their patients.
What are alternative medicine examples?
Alternative medicine refers only to alternative treatments that are not considered to be effective in treating diseases. These include traditional Chinese medicine.
Alternative medicine may also include practices that are not supported by scientific evidence but have been used with great success in clinical practice. Examples of alternative medicine include meditation, yoga and aromatherapy.
Statistics
- The use of alternative medicine in the US has increased, with a 50 percent increase in expenditures and a 25 percent increase in the use of alternative therapies between 1990 and 1997 in America. (en.wikipedia.org)
- In 83% of the cases, the readers agreed. (en.wikipedia.org)
- The concept of regression toward the mean implies that an extreme result is more likely to be followed by a less extreme result. (en.wikipedia.org)
- According to the World Health Organization, 80% of people use herbal medicine worldwide. (webmd.com)
- category.[111]Edzard Ernst characterized the evidence for many alternative techniques as weak, nonexistent, or negative and in 2011, published his estimate that about 7.4% were based on “sound evidence.” However, he believes that may be an overestimate. (en.wikipedia.org)
External Links
pubmed.ncbi.nlm.nih.gov
- A sociological perspective on the rise and fall of complementary and alternate medicine – PubMed
- PubMed: Holistic medicine – PubMed
liebertpub.com
- Games for Health Journal – Mary Ann Liebert, Inc., publishers
- The Journal of Alternative and Complementary Medicine – A systematic review of randomized controlled trials involving acupuncture for insomnia treatment
nccih.nih.gov
- Statistics on Complementary, Integrative and Health Approaches
- How do you name complementary, alternative, or integrative health? NCCIH
webmd.com
How To
What are the qualities of a qualified holistic physician?
How do you find a holistic doctor?
Only those who are experts in their field can be the best doctors. Holistic medicine is what we are referring too. This means that doctors must learn how to treat their patients holistically. A holistic doctor should have a deep understanding of holistic health.
The doctor should be able to understand holistic health as well as complementary and alternative therapies (CAM), such chiropractic care, massage therapy, and acupuncture.
Holistic practitioners should also be capable of diagnosing your condition and explaining the available treatments to you so that you can make an informed decision about your treatment options.
It is also important to ask if the doctor is certified by professional organizations, such as the American Holistic Medical Association (NCBCTM) or the National Certification Board for Therapeutic Massage & Bodywork (NCBTMB). NBOHMCA offers certification in many areas including naturopathic medicine and acupuncture, homeopathy as well as clinical nutrition, herbal therapy, aromatherapy, and clinical nutrition.
Our directory can help you find holistic practitioners in your area. If there isn’t one, you may be capable of searching online for a holistic practitioner near you.
To confirm if holistic healthcare is offered, contact your local hospital.
Your local library has books and resources that can help you with holistic health.
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