Written by Nayo Wills, M.D. on October 12th, 2012
Disclaimer: The following is for informational purposes only. Consult with a qualified doctor before beginning any new treatment or supplements. Do not use this information for diagnosis or treatment purposes without consulting with a qualified doctor
22. Sweat at least 2-3 times per week
Do a sauna or steam room to help excrete toxins Including Heavy Metals and Environmental ToxinsCan also:decrease muscle and jointdecrease stresssupport healthy sleepCardiovascular Exercise at least 5-6 days a week
23. Strength Training at least 2 times per week
Promotes bone healthIncreases your metabolism by increasing muscle to fat ratio, muscle mass begins to decrease in our 30s increasing with each decade; add strength training earlyDecreases Arthritic Pain Supports Heart HealthImproves BalanceDecreases risk for injuries
24. Eat at least 2 servings of cruciferous vegetables in a day to help detoxify
Contain phytonutrientsSpecifically, these vegetables contain sulforaphaneSulforaphane was isolated from broccoli sprouts by Johns HopkinsIt causes the up-regulation (increase) of Phase II Detoxification enzymes in the liverProtecting from free radical damage linked to disease and inflammation May protect against some cancers May help prevent the growth of H. PyloriEnjoy Brussels Sprouts, kale, cabbage, cauliflower, arugula, watercress, and of course, broccoli and broccoli sproutsBroccoli Seed Extract SupplementDiscuss with a qualified doctor, whether you might benefit from adding a broccoli seed extract supplement to support the detoxification process and prevent oxidative damage
25. Take a probiotic and enjoy fermented foods at least once a day
Fermented foods- fresh, fermented yogurt, fermented vegetables, and Kombucha drink Work with a qualified doctor to avoid antibiotics and oral contraception, when possible and medically appropriateBoth of these medicines destroy the healthy flora in our bowel70% of our immune system resides in the bowelIf it is damaged with chronic stress, meds, and infections, you may develop a weakened immune systemWe need our immune systems to maintain optimal health and agingWork with a doctor to determine the state of your bowel health and immune system to make recommendations to restore or optimize overall health (probiotics, bowel restoration regimen, etc.)
26. Skip dessert
If you must indulge, have dark chocolate covered almonds or dark chocolate with a tsp. of nut butterAlternatively, a small piece of cheese
27. Meditate before bed. Give thanks for your day.
28. Journal on all that you are thankful.
29. Spend a few minutes reviewing the day for lessons and patterns of fear to be released.
30. Once a week, spend some time reviewing your interactions and thoughts for any repeating patterns of fear (being shown to you or that you are engaged in), and make a commitment to release the fear and be led by your Higher Self/heart.
This routine will support all healthy “girls” in regaining or maintaining wellness. The first step is to know you are worth the time and effort, and then be sincere and consistent.
Be Well!