Building a Wellness Home
So, what exactly is a Wellness Home? Why should every home be a Wellness Home?
Building a “Wellness Home”
“There is no comfort anywhere for anyone who dreads to go home.” Laura Ingalls Wilder
This has been a very exciting year! We are rebuilding the Self Care Hub. We are expanding our team. We released our first publication the “Self Care Awakening” magazine and we are finalizing our first book.
Moreover, we are moving into a new Wellness Home townhouse. Moving into a new home is the impetus for this blog post. Every home should be a Wellness Home. We came up with this idea during our move, recognizing and appreciating how much we rely on our Nikken Active Wellness products and technologies for our every day self care program. Nothing is more important in our home than these technologies to create a safe, healthy environment for ourselves and our family.
What is a Wellness Home?
So what exactly is a “Wellness Home”? Basically, a Wellness Home is the healthiest and safest place for you and your family. It utilizes Nikken Active Wellness products and technologies that addresses the specific areas of concern in the Self Care Awakening. A Wellness Home provide solutions for- deep, rejuvenating Sleep, proper Hydration, reducing Environmental Toxicity (Body Burden) and achieving and maintaining a healthy Weight.
Before we even slept in our new Wellness Home we brought in a few of the essentials.
Water: First thing we setup was our countertop Nikken PiMag Waterfall. Filtered water is essential anywhere but especially in a home where the water hasn’t been circulating for a while. You also want to increase your daily water intake when participating in strenuous physical activity such as moving. The Keurig came in with the Waterfall because a girl must have her tea and it works in tandem with our Waterfall. Always filter the water you use for beverages or cooking.
We installed our Nikken PiMag shower system next. It is very important to filter your shower water.
Sleep: Our Nikken Sleep System went in next. The right amount and quality of sleep are especially important for your body when battling the mental and physical stresses of something like a move.
Air: When you move into to a place that has been closed for several months, especially, after new carpet installation, the quality of air you are breathing can be very toxic. We plugged in our KenkoAir Purifiers to remove any off gassing of toxic chemicals and provide fresh, forest like air.
We are moved in and our future blogs will help you build your Wellness Home.
There’s no place like Wellness Home.
Be Healthy by Choice, not by Chance,
Gary and Heather
Start building your Wellness Home
Water
Visit our H2O shop
Sleep
Visit our Kenko Sleep Shop
Air
KenkoAir Purifier (While Supplies Last)
FEATURES & BENEFITS
• The KenkoAir Purifier operates without producing ozone. Ozone is classified by the United States Environmental Protection Agency as a toxic gas, yet other air filtration systems produce it as a byproduct. The State of California has banned the sale of ozone-producing air systems, and other states are expected to follow.
• The Nikken KenkoAir Purifier incorporates multiple-stage filtration including an ultra low penetration air filter. The KenkoAir Purifier exceeds that, with measured efficiency up to 99.9995%. No other home air filtration system matches this level of performance.
• This advanced design uses minimal energy. The KenkoAir is Energy Star qualified by the United States Environmental Protection Agency. The Energy Star is given only to an appliance that is at least 35% more efficient than a standard model, and saves its owner a minimum of 215 kilowatt-hours per year.
• The KenkoAir Purifier costs no more than typical home air systems that do not include ULPA filtration technology and Energy Star qualification. Only Nikken offers all these advantages at a competitive price.
Sleep for Better Health
Stop doing other activities so you get the sleep you need. I realize that this is not easy for many of us, but give it a try and you will see that with more and better quality of sleep your mood, effectiveness and productivity will improve.
Sleep for Better Health
“Sleep is that golden chain that ties health and our bodies together”
Like many others, getting enough sleep and good quality sleep was one issue that was very difficult for me through much of my adult life. My sleep was often interrupted with thoughts, projects or just that flood of ideas that ran through my head preventing me from going to sleep. Once asleep, (if I really was?), I would wake up every few hours and look at the clock. Doze and look at the clock became what I considered to be a normal sleep pattern for me. From a personal standpoint, my perception of sleep was that it seemed like a waste of valuable time. A non-productive part of my day. Not until my mid-40’s did I take heed of what I knew about sleep to be healthy by choice.
In our fast paced, highly productive lives, we often sacrifice sleep for other activities. This is due in part to this perception of sleep as a non-productive endeavor, when from a physiological and health standpoint it is the most productive time of our day. Work that must be completed, a project that just must be finished, studying for that mid-term, getting up an hour early to exercise or miss that rush hour traffic on the way to work are a few of many reasons we rationalize not sleeping but for the most part it is our perception of sleep. Sleep is anything but a waste of time. While many people think of sleeping as the body “shutting off” until morning, nodding off activates an organized, complex process to help you feel rested and healthy the next day.
Until the 1950s, most people thought of sleep as a passive, dormant part of our daily lives. William C. Dement, M.D., Ph.D., Stanford University, is the world's leading authority on sleep. For this pioneering work in a previously uncharted field, he is sometimes referred to as the father of sleep medicine. To quote Dr. Dement, “Healthy sleep has been empirically proven to be the most single important determinant on predicting longevity, more important than diet, exercise and heredity.”
"I used to suggest that sleep is the third pillar of good health, along with diet and exercise," says Matthew Walker, a professor of neuroscience and psychology at the University of California, Berkeley. "But I don't agree with that anymore. Sleep is the single most effective thing you can do to reset your brain and body for health."
In a 2015 CNN documentary Sleep with Dr. Sanjay Gupta, he states, “If you have an extra hour in the day to exercise, you would be well advised to use that hour for sleep, as it will provide more health benefits.”
Given all the scientific evidence to the importance and benefits of a good night’s sleep we are a sleep-sick society, ignorant of the facts of sleep and the price of sleep deficiency.
It is estimated that nearly 70% of American’s do not get adequate sleep. National Institute of Heath research studies on sleep state that the average American gets less than 7 hours of sleep per night. Cognitive performance after less than six hours of sleep is equivalent to getting no sleep for 48 straight hours. Cognitive performance relates to mental processes of perception, memory, judgment, and reasoning.
Sleep Deprivation Statistics from the American Sleep Association:
37% of 20-39 year-olds report short sleep duration
40% of 40-59 year-olds report short sleep duration
35.3% adults report <7 hours of sleep during a typical 24-hour period.
A good read on the importance of sleep and ways to get a better night’s sleep are elucidated in Dr. Dement’s book The Promise of Sleep.
One thing I do and suggest others do is to make sleep a priority. It may sound funny, but schedule sleep like any other daily activity, so put it on your "to-do list" and cross it off every night. Don’t make sleep the thing you do only after everything else is done. Stop doing other activities so you get the sleep you need. I realize that this is not easy for many of us, but give it a try and you will see that with more and better quality of sleep your mood, effectiveness and productivity will improve.
Sleep Matters and getting enough sleep is one way that we all can be healthier, more productive and happier.
Tips for a better night's sleep:
- Stick to a sleep schedule, even on weekends.
- Practice a relaxing bedtime ritual.
- Exercise daily.
- Evaluate your bedroom to ensure ideal temperature, sound and light.
- Beware of hidden sleep stealers, like alcohol and caffeine.
- Turn off electronics before bed. Avoid reading on electronic devices.
- Sleep on a comfortable mattress and pillows.
Healthy Sleep System
Since you spend a third of your life sleeping it is as important to choose healthy bedding as it is you living room couch and matching drapes. . “Most mattresses contain a petroleum-based polyurethane foam and flame retardants that release volatile organic compounds, which can pollute your bedroom air, irritate your respiratory system, and cause skin problems and other allergies,” saysTasha Stoiber, EWG senior scientist. Stoiber’s tips:
Look for natural materials: Choose a mattress that include at least 95 percent organic content, such as cotton, wool, or natural latex.
Avoid fire retardants: Chlorinated Tris, a chemical flame retardant commonly found in mattresses, sleeping mats, pillows, and futons, is a known neurotoxin and carcinogen.
Wash and cover: “When you’re tossing and turning in bed, you can stir up a lot of dust in your mattress that can potentially cause allergy issues. It’s important to frequently launder your bedding, and vacuum your mattress once in a while.” Also, use a mattress cover, preferably one made of tightly-woven, organic cotton, to avoid dust mites.
Steer clear of additives: Mattresses and toppers treated with antimicrobial solutions and added scents can contain hidden carcinogens.
I recommend a visit to our Kenko Sleep Shop for the best in healthy choice sleep.
Sleep is an essential physiological process.
Get 8 hours a night of good quality sleep. It’s one way to be Healthy by Choice.
“Without enough sleep, we all become tall two-year olds”
I Heart Self Care for My Heart
Our hearts are pretty amazing. However, keeping our heart healthy is our biggest health challenge. Our hearts need some Self Care.
Self Care for Your Heart
The heart beats about 2.5 billion times over the average lifespan. Every minute, it pumps about five quarts of blood through a system of blood vessels over 60,000 miles long, equal to about 2,000 gallons of blood every day. Pretty amazing. However, keeping our heart healthy is our biggest health challenge.
Ischemic heart disease and stroke are the world's biggest killers, accounting for a combined 15 million deaths in 2015. These diseases have remained the leading causes of death globally for the last 15 years.
Anyone can develop heart disease. It occurs when a substance called plaque builds up in your arteries. When this happens, your arteries can narrow over time, reducing blood flow to the heart.
The term “heart disease” refers to several types of heart conditions. The most common type is coronary heart disease, which can cause heart attack. Other kinds of heart disease may involve the valves in the heart, or the heart may not pump well and cause heart failure.
According to statistics from the Centers for Disease Control and Prevention (CDC)
- About 610,000 people die of heart disease in the United States every year which accounts for 1 in every 4 deaths.
- Heart disease is the leading cause of death for both men and women. More than half of the deaths due to heart disease in 2009 were in men.
- Coronary heart disease (CHD) is the most common type of heart disease, killing over 370,000 people annually.
- Every year about 735,000 Americans have a heart attack. Of these, 525,000 are a first heart attack and 210,000 happen in people who have already had a heart attack.
Statistics from the American Heart Association show that 75 million Americans currently suffer from heart disease and it is affecting younger and younger people in greater numbers every year.
High blood pressure, high cholesterol, and smoking are key risk factors for heart disease. About half of Americans (47%) have at least one of these three risk factors.
Several other medical conditions and lifestyle choices can also put people at a higher risk for heart disease, including:
- Diabetes
- Overweight and obesity
- Poor diet
- Physical inactivity
- Excessive alcohol use
Even though 25% of the population takes statin medications to control cholesterol and despite the fact we have reduced the fat content of our diets, more Americans will die this year of heart disease than ever before.
Heart disease may be a leading cause of death, but that doesn't mean you have to accept it as your fate. Although you lack the power to change some risk factors such as family history, sex or age there are some key heart disease prevention steps you can take to reduce your risk.
The Mayo Clinic recommends the following seven strategies to prevent heart disease.
1. Don't smoke or use tobacco
Smoking or using tobacco of any kind is one of the most significant risk factors for developing heart disease. Chemicals in tobacco can damage your heart and blood vessels, leading to narrowing of the arteries due to plaque buildup (atherosclerosis). Atherosclerosis can ultimately lead to a heart attack.
2. Exercise for about 30 minutes on most days of the week
Getting some regular, daily exercise can reduce your risk of heart disease. When you combine physical activity with other lifestyle measures, such as maintaining a healthy weight, the payoff is even greater. Physical activity can help you control your weight and reduce your chances of developing other conditions that may put a strain on your heart, such as high blood pressure, high cholesterol and diabetes.
3. Eat a heart-healthy diet
Eating a healthy diet can reduce your risk of heart disease. Two examples of heart-healthy food plans include the Dietary Approaches to Stop Hypertension (DASH) eating plan and the Mediterranean diet.
A diet rich in fruits, vegetables and whole grains can help protect your heart. Aim to eat beans, low-fat or fat-free dairy products, lean meats, and fish as part of a healthy diet.
Avoid too much salt and sugars in your diet.
4. Maintain a healthy weight
Being overweight, especially if you carry excess weight around your middle increases your risk of heart disease. Excess weight can lead to conditions that increase your chances of heart disease including high blood pressure, high cholesterol and diabetes.
5. Get enough quality sleep
Sleep deficiency can do more than leave you tired throughout the day. It can harm your health. People who don't get enough sleep have a higher risk of obesity, high blood pressure, heart attack, diabetes and depression.
6. Manage stress
Some people cope with stress in unhealthy ways such as overeating, drinking or smoking. Finding alternative ways to manage stress such as physical activity, relaxation exercises or meditation can help improve your health.
7. Get regular health screenings
High blood pressure and high cholesterol can damage your heart and blood vessels. But without testing, you probably won't know whether you have these conditions. Regular screening can tell you what your numbers are and whether you need to take action.
A recent CDC report found that approximately 80 percent of deaths from coronary artery disease, a name for heart disease caused by narrowing of the arteries which leads to reduced blood flow to the heart, can be attributed to preventable factors like obesity, poor physical activity, heavy drinking, eating unhealthy foods and not keeping your blood pressure and cholesterol under control. These lifestyle changes could also prevent about 50 percent of stroke deaths, the report's authors added.
As with many of our chronic health issues, prevention is the key. The Self Care Awakening is about becoming aware of and making choices for a healthier life. Our battle cry of “Be Healthy by Choice, not by Chance” is our mission.
Our Favorite!
A Healthy Choice Holiday: Maintaining a Healthy Weight
Halloween is just a day away and we are already excited for what comes next… the holiday season! The sights, smells, sounds and the food!!! Out of these our favorite would have to be the food, but, we still want to make healthy choices and maintain a healthy weight. What can we do?
Maintaining a Healthy Weight During the Holidays
Halloween is just a day away and we are already excited for what comes next… the holiday season! The sights, smells, sounds and the food!!! Out of these our favorite would have to be the food, but, we still want to make healthy choices and maintain a healthy weight. The good news is the simple, every day, healthy choices we have been encouraging you to make all year still apply during this most wonderful time of the year.
Our Healthy Choice strategies are:
Water: Drink at least half of your body weight in ounces daily. Many times, when we think we are hungry we are simply thirsty. Drinking water makes you feel full and reduces the urge to over indulge. Proper hydration also leads to less consumption of sugary drinks or alcohol which reduces your calorie intake. Water detoxifies your system reducing your body burden. Before a meal or at a social gathering start with a glass of water and sip it slowly then throughout the event alternate water with another beverage.
Sugar: Visions of sugar plums in your head? Try focusing on the protein and vegetables instead of the desert when feasting. Protein gives you a feeling of fullness and boosts your metabolism while vegetables are low in calories but packed with healthy fiber. Ladies remember 6 grams of sugar is your recommended daily allowance and gentlemen keep it to 9 grams.
Sleep: This is our busiest time of the year. We are focused on the joy of others sometimes at the expense of our own health. This combined with the excitement of the season and the added pressure of extra things to do can lead to longer hours and less sleep. Sleep deficiency can cause weight gain! The less you sleep, the hungrier you’ll feel, too little sleep also slows down your metabolism. Schedule 8 to 9 hours of sleep just like you schedule a friendly get together.
Remain Active: During the holiday season, we tend to let physical activity go… but we can keep it simple and fun. Walk around your neighborhood or town and enjoy the holiday displays. If possible, walk to neighborhood or town festivities. Keep up a steady pace and walk a couple times around the mall before shopping. Most smartphones or smart watches monitor your steps. You can use these devices or a simple pedometer daily. Try to average 2 miles every day which is roughly 4,000 steps. Proper activity will also help you sleep better at night.
The Buddy System: Ask your friends to help keep you on track and offer to do the same for them. There is strength in numbers and with proper group planning the urge to over indulge can be reduced. When you host an event or party make water the feature beverage choice and offer plenty of veggies and proteins.
Proper planning, keeping it simple and fun will help you remain Healthy by Choice and not by Chance this holiday season.