Foundational pillars for good physical and mental health

Hello Zuncia Family,

“Once you replace negative thoughts with positive ones, you’ll start having positive results.”- Willie Nelson

Let’s start with basic things you need to optimise for your better physical and mental health:

1. Mindset

   I consider mindset is the most important pillar of good physical and mental health. Developing a right mindset not only reduces stress but also opens doors for good life. Work on it and develop open and growth mindset.

2. Sleep:

   Normally it is suggested to have 8 hours of sleep everyday. However everybody is unique and has different body requirements. Go for at least 5-6 hours sleep if you aren’t 8 hours person. Always aim for 3-4 hours deep sleep. Deep sleep is important for proper cleaning of toxins from brain via glymphatic system.

   Not having deep sleep is considered the reason for dementia in later life.

3. Sunlight 

   Sunrise: Aim for sunrise light in the eyes for 5- 10 minutes everyday. The eyes have receptors that will optimise the release of hormones in the body and good circadian rhythm aka internal clock.

   Mid day Sun: At least 20 min outside in the sunlight without sunscreen everyday.

   Sunset: 5-10 minutes outside with direct exposure to sunset light wavelength spectrum.

4. Excercise / Movement

   Excercise is important to have good muscles and physical strength. Even walking can do wonders. Try a brisk walk for 7000-10000 steps everyday or Yoga. Any type of resistance training is good to have strong body.

5. Stress Management / good mental health

   Aim for stress free life. However it’s not fully possible on planet earth. However you can lower your stress level with breathing techniques, meditation etc. Spend time in nature and do grounding.

6. Good Relationships including yourself

   In the world you are your first relationship. Love yourself unconditionally. Along with yourself, have a good social life with family and friends. Meet every week, laugh and have good discussions which nuture your soul. It is saying that you are an average of your five close friends.

7. Diet/ Nutrients

   Your food is important to have good health. It should be nutrient dense food. The other factors such as what type of food, how much and what time are you eating make huge difference in overall health of a person.

8. Oral Health and gut microbiome

   You may know that your body should be seen as a whole and not separate organs. The microbiome in your mouth as well as gut plays really significant role in epigentics. There are trillions of microbes in the gut that are living there since human evolution. So you should focus on healthy gut as well as clean mouth because the digestive system starts in from the mouth.

9. Having purpose in life / spiritual 

   A meaningful life is lived with a purpose. What is your purpose in life? Have you found it yet? Do you enjoy what you do? Are you happy in your life? What steps are taking everyday towards your life’s purpose

10. Avoiding toxic substances

    If your environment is filled with toxic chemicals, there is possibility of having poor physical and mental health. The examples of toxic substances are smoking, excess amount of alcohol, some medications, the chemical you put on your body, the air you breathe and the food laden with chemicals etc. To have good mental and physical health, there should be minimum exposure to these toxic substances.

11. Good Financials

    Poor financial is very stressful in life and can’t bring happiness in life. To live a healthy life, you should have good financial condition in terms of having a place to live, able to put food on table and have clothes to wear and taking care of your family with some savings.

Today’s Life Mantra: I am Happy and Healthy.

Repeat this mantra many times a day to rewire your brain for happy and healthy life,

With much love,

Sudesh

Founder, zuncia.com