5 Tips to Healthy Living

Changing LANES*- A Guide to Tranformation through a Healthy Journey

*LANES an acronym for: Lifestyle, Attitude, Nutrition, Exercise, Spirituality

LIFESTYLE:  How we live. We live in a fast paced, stressful world today and stress takes a toll on our health – especially chronic stress.  I’ve often suggested how and why getting a massage on a regular basis can help break the chronic stress cycle.  Here’s what you can do on your own…

Tip 1).  Stress less.  Take a break at work 10-15 minutes – away from electronic devices such as TV, phones, computers throughout your work day.  At home, get up from the TV, take the dog for a walk, etc… Cut off from electronics 30-60 minutes before going to bed. You can take a warm bath with relaxing essential oils such as lavender, or blends created for relaxation. Go for a walk in nature, try deep breathing or meditation.  Listen to soft music, or binaural beats. Make it a routine but change-it-up so you don’t get bored.

ATTITUDE:  How we think.  Experts tell us that attitude is 80% and skill only 20% for success.  Did you know you can think yourself into brain health and worry  can rob the brain of the very neurochemicals that make it smart and healthy?  One fascinating revelation in recent years is how our thoughts can dial up neurochemicals that nourish the brain and make it healthier, or conversely, damage brain tissue.

Tip 2). Think more kindly.  Make note of your self-talk and when it’s negative, create a better way to look at the belief or feeling. This takes practice and conscious effort but you can change how you look at things. Maybe you can write yourself a note (or put it on your phone calendar) to pay attention until you’ve created the habit of more kind thoughts. “If you change the way you look at things, the things you look at change.” Wayne Dyer

NUTRITION:  How we eat.  If you’re old enough to remember the saying, “An apple-a-day keeps the doctor away!”  Take heed!  Are you aware that the once recommended 5-a-day servings of fruits & veggies is now 7-13?  Yes, a variety of 7 to 13 raw fruits and vegetables per day supports health and is key to slowing down the aging process.

Tip 3).  Eat more plants.  If you have a difficulty eating a wide variety of plant-based foods and you are considering looking for a supplement, be sure to look at the research behind the product and whether the research shows it gets into the body (bioavailability) and does good.

(The most researched product in the world.)

EXERCISE:  How we move.  Exercise can open your internal pharmacy! Our bodies are very complex with an intricate workings of chemicals and hormones.  The endothelial cells that line our blood vessels are like microscopic medicine bottles.  They release “nitric oxide” that in turn with it’s biological processes lowers blood pressure and cholesterol; and raises the natural antidepressants, pain relievers, anti-inflammatories, and regulates blood clotting and blood flow!  

Tip 4). Move more.  Exercising at least 20 minutes a day to raise your heart rate and increase your blood flow helps to keep the endothelial cells healthy so that they can produce the hormones that can keep you well.  Always check with your doctor before starting any exercise program, especially if you haven’t been moving on a regular basis.

SPIRITUALITY:  How we connect.  When you grow the “spiritual center” of your brain, you lower anxiety and depression, enhance social awareness and empathy, and think more clearly.  There is scientific evidence that spiritual persons are more likely to have happier brains, have healthier bodies, live longer, and heal faster.  (See DrSearsWellness.org/T5/References)

Tip 5).  Focus inward.  It may take 20 to 30 minutes a day of quiet time to focus, balance and get grounded. Studies show beneficial brain changes after only eight weeks of daily meditation.  Meditating and praying can increase dopamine, the pleasure hormone, which is also very involved in stimulating positive thoughts.  If you find it difficult to get started on your own you can find a meditation coach or local meditation groups.  There are plenty guided meditations on YouTube if you’d rather go it alone.


By Dorothy Ruggiero, LMT, CHC
Holistic & Science-based Wellness
Changing LANESA Guide to Transformation through a Healthy Journey.

February 2018

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