American media executive, actress, talk show host, television producer, and philanthropist
Breathing is life. For it’s the first thing we do, and the last thing we do. And every moment in between. That’s about 23,000 breaths a day for as long as we live.
Breathing supplies the most essential of our survival requirements ‒ oxygen. Oxygen cannot be stored in our body and must be replenished continuously through our breathing. Our breathing is also the biggest waste and toxin removal system of the body, accounting for the removal of 70% of body waste in the form of the carbon dioxide we exhale.
With breathing exercises involving specific ways of inhaling and exhaling, we can bring our mind and body to work together with a common focus.
"If the only prayer you ever say in your entire life
is ‘Thank you’, it will be enough.”
German theologian, philosopher, and mystic
Being thankful or grateful holds much more power and benefits than just momentary positivity.
Gratitude is closely linked to more positive emotions, good experiences, improved health, better resiliency, stronger relationships, and greater happiness.
Gratitude influences mental and physical health development. According to research, regular appreciation and gratitude with emotion changes the molecular structure of the brain, producing synchronized activation in multiple brain regions.
Children smile and laugh about ten times more than adults. And they are about that much happier. It’s amazing how such a natural source of happiness reduces with age.
Apart from being a natural cause and consequence of happiness, smiling affords us so many health and mental benefits. Smiling is healthy and healing as it helps our bodies release cortisol and endorphins that provide numerous health benefits, including reduced blood pressure, increased endurance, reduced pain, reduced stress, and strengthened immune system.
Italian polymath of Renaissance period Artist, sculptor, architect, musician, mathematician, scientist, biologist, botanist, geologist, paleontologist, and astronomer
We are practically water bodies, with 60% of our bodies being water. Water permeates through all our cells, tissues, and organs, helping regulate food, waste, and temperature.
Given that a typical adult loses about two to three liters of water a day through breathing, sweat, urine, stool, and evaporation through the skin, drinking enough water becomes imperative not only for balancing body fluids but also for good health and longevity.
The average amount of water you need per day is about 3 liters (13 cups) for men and 2.2 liters (9 cups) for women. Start your day healthy with two glasses of warm water upon waking up.
South African anti-apartheid revolutionary, political leader, and philanthropist; President of South Africa 1994–1999
Exercise is optional. Movement is essential.
Historically, everything about human evolution was associated with movement ‒ walking, running, climbing, jumping, lifting, swimming, hunting, fighting, gathering, and dancing. The flexibility and fitness of our ancestors was extraordinary, and they didn’t even know what exercise was.
The human body is designed for all sorts of movement. Current public health research points towards needing more movement in our lives, as opposed to exercise necessarily, to remain healthy.
Meditation is a practice of focusing the mind on the present moment or on a particular thought, activity, or object to train attention and awareness and to achieve mental clarity, calmness, stability, and contentment.
Regular meditation offers significant benefits for the mind and body – deeper relaxation, calmness and peace, improved focus and memory, less anxiety and depression, reduced pain, less impulsive and emotional reactions, feeling of well-being and contentment, improved blood circulation, and lower blood pressure.
"Food is fuel. Not therapy. Your diet is your bank account.
Good food choices are good investment.”
American television personality, entrepreneur, and author
Food, glorious food.
Food occupies a central role in our lives as it not only appeals to all of our five senses but also brings families and friends together in happiness.
Eating and food relate closely with togetherness, love, enjoyment, sensuality, comfort, stress reduction, security, and reward. We all turn to food and drinks for comfort during stressful or emotional moments, or to satisfy desires. Having a desired meal is pure happiness and satisfaction.
Writer, politician, philosopher, scientist, and civic activist
Sleep is indispensable to good health and well-being. Getting enough sleep at regular times revitalizes and strengthens mental health, physical health, and quality of life.
To improve your sleep, maintain the same sleep schedule daily, avoid late nights and late mornings on weekends disrupting the sleep-wake rhythm, and avoid caffeine before sleep.
While quick 20-minute naps in the afternoon are considered efficient for boosting alertness and performance, popular sleep recommendation for adults is about seven to eight hours. Although interestingly, it has varied between Elon Musk's six and Albert Einstein's ten.
"There is no Wi-Fi in the forest, but you will find a deeper connection”
Nature is the creator, sustainer, soother, and renewer of life. Humans have lived, learned, and drawn spiritual energy from nature since the beginning of homo sapiens. Our ancestors lived closely with nature, and even though current generations mostly live in an urban context, a deep connection with nature lies latent in our genes. We are genetically programmed to be at home in nature.
In every walk with nature, one receives more than he seeks.
"Rejoice with your family in the beautiful land of life.”
German-born theoretical physicist
The love of a family is life’s greatest blessing.
The core origin, reason, joy, and a key purpose of life is our family. Being amidst a loving family and friends is the strongest determinant for happiness, well-being, and longevity; and an inspiration for keeping in good health to continue enjoying it.
Good health follows a positive mental state that comes from being together with a loving family and caring friends. No other factor has as much impact on long-term health and happiness.