An ancient concept prescribing treatment according to the overall health status of the individual, not picking one specific symptom for treatment.
Holistic means consideration of the entire individual – mind, body, and soul – when treating illness and disease.
Holistic Wellness is an individual’s perception of and acceptance of or satisfaction with their overall health status.
The entire individual taken into account when prescribing herbal remedies and spiritual practices developed over generations to ward off and treat illness.
Holistic health and wellness is a healthy balance of every function of the individual – mental, physical, spiritual, social, and emotional.
Effects of Aging: physical changes caused by normal aging.
Gradual loss of bone tissue can lead to the development of osteoporosis.
Joints lose flexibility due to repetitive motion, wear and tear, and water loss from tissues leading to inflammation, damage, and arthritis.
Skin cells lose moisture and shrink making skin thin and vulnerable to bruises and tears.
Increased time to recover from stress, shock, or surprise; it takes longer for heart rate and blood pressure to return to normal.
Circulation decreases as vessels lose elasticity and plaque builds up inside, increasing blood pressure.
Decreased sense of thirst can lead to chronic dehydration.
Difficulty chewing increases the risk of poor digestion and incomplete nutrient absorption.
Decreased immune system function leading to vulnerability to infection.
Decreased muscle mass with weight gain, decreased joint function, and loss of bone density all combine for an accident and injury waiting to happen.
Achieving Wellness: changes in lifestyle to slow aging and prevent disease.
Consume a well-balanced and nutrient dense diet of fresh and unprocessed meats, nuts and beans, dairy, grains, fruits, and vegetables.
Avoid processed foods, artificial sweeteners, and excessive amounts of sugar and caffeine.
Drink at least 32 oz of water, herbal teas, animal or vegetable milk and/or fruit or vegetable juices each day to prevent dehydration and maintain strength of hair, skin, and nails.
Green, black, and oolong teas as well as coffee, soda, and energy drinks with artificial sweeteners all have a diuretic effect on the body and work to reduce water consumed.
Remaining active and walking often throughout life will promote muscle retention well into aging and reduce the risk of accidents due to muscle weakness.
Regularly participating in educational or community settings will promote mental, emotional, and social wellbeing well into aging.
Dealing with life’s stresses in a calm and conscious manner will reduce the damage to the heart and nervous system that accumulates from stress throughout life.
Maintaining Longevity: habits that increase your life span.
Practice a relaxation technique, at least sometimes.
Be grateful for what life has brought you. Being thankful for what you have.
Continue to learn new things and use your mind. Use it or lose it!
Take a walk every day. Again, use it or lose it!
Enjoy the little things. A smile and a laugh go a long way.
Get lots of sunshine in short periods without burning.
Eat a well-rounded diet limiting junk foods.
Take care of your skin. Drink plenty of water and moisturize with natural moisturizers.
Accept others as they are. Love people for their differences!
Accept yourself as you are. Love your own differences!
Wellness is the full integration of states of physical, mental, and spiritual well-being. It includes social, emotional, spiritual, environmental, occupational, financial, intellectual, physical and sexual wellness.
Spiritual Wellness is the ability to establish peace and harmony in our lives. Spirituality is a personal matter involving values and beliefs that provide a purpose in our lives.
Do I make time for relaxation in my day?
Do I make time for meditation and/or prayer?
Do my values guide my decisions and actions?
Am I accepting of the views of others?
Physical Wellness is the ability to maintain a healthy quality of life that allows us to get through our daily activities without undue fatigue or physical stress.
Do I know health numbers, like cholesterol, weight, blood pressure, and blood sugar levels?
Do I get annual physical exams?
Do I avoid using tobacco products?
Do I get sufficient amount of sleep?
Do I have an established exercise routine?
Emotional Wellness is the ability to understand ourselves and cope with the challenges life can bring.
Am I able to maintain a balance of work, family, friends, and other obligations?
Do I have ways to reduce stress in my life?
Am I able to make decisions with a minimum of stress and worry?
Am I able to set priorities?
Social Wellness is the ability to relate to and connect with other people in our world.
Do I plan time to be with my family and friends?
Do I enjoy the time I spend with others?
Are my relationships with others positive and rewarding?
Do I explore diversity by interacting with people of other cultures, backgrounds, and beliefs?
Environmental Wellness is the ability to recognize our own responsibility for the quality of the air, the water and the land that surrounds us.
Do I recycle, reuse, or donate?
If I see a safety hazard, do I take the steps to fix the problem?
Do I volunteer time to worthy causes?
Am I aware of my surroundings at all times?
Creative Wellness is the ability to participate in arts and culture activities for the purpose of self-expression, stress-relief, and skill-building.
Do I take time to be creative?
Do I enjoy observing art or making art?
Am I aware of my own creative talents?
Do I appreciate the creative talents of others?
Occupational (Career) Wellness is the ability to get personal fulfillment from our jobs or our chosen career fields while still maintaining balance in our lives.
Do I enjoy my life most days?
Do I have a manageable workload at home?
Do I feel that I have accomplished my goals?
Financial wellness is an intricate balance of the mental, spiritual and physical aspects of money.
Do I have extra cash in my pocket?
Do I balance my checkbook regularly?
Do I protect myself from fraudulent activity?
Intellectual Wellness is the ability to open our minds to new ideas and experiences that can be applied to personal decisions, group interaction and community betterment.
Am I open to new ideas?
Do I seek personal growth by learning new skills?
Do I search for learning opportunities and stimulating mental activities?
Do I look for ways to use creativity?
The 10th and very important, but often forgotten or neglected, dimension of our wellness is our:
Sexual Wellness includes intimate physical contact and close personal relationships. No matter what we are told by churches or parents sex is an important part of human life. Whether or not we want to admit it we are animals and have the same drives and urges. Sexual health is an integral part of your overall wellness as you age. Countless scientific studies have shown the many benefits of a healthy and active love-life including; living longer, obtaining greater success in business and a greater overall well-being.
Am I able to interact with all genders in appropriate and respectful ways?
Do I feel comfortable discussing sexual issues?
Am I able to effectively communicate sexual limits?
Am I able to express physical feeling of attraction without focusing on the genitals?
Am I able to discuss desires and fantasies with partners?
Do I take steps to prevent unwanted pregnancies?
Do I take steps to protect myself from sexually transmitted diseases?
Am I able to develop friendships without sexual agendas?
Do I appreciate my own body? Am I comfortable in my skin?
Do I understand the physical and emotional consequences of sexual activity?
Resistance training (also called strength training or weight training) is the use of resistance to muscular contraction to build the strength, anaerobic endurance and size of skeletal muscles. Based on the principle that muscles of the body will work to overcome a resistance force when they are required to do so. When you do resistance training repeatedly and consistently, your muscles become stronger.
A well-rounded fitness program includes strength training to improve joint function, bone density, muscle, tendon and ligament strength, as well as aerobic exercise to improve your heart and lung fitness, flexibility and balance exercises. Vary your progressive resistance training program every six to eight weeks to maintain improvement.
High Weight/Low Reps vs. Low Weight/High Reps
High reps at a low weight increases your heart rate and produces a cardio effect to help burn calories and fat. High reps build muscle endurance, which supports muscles while working under stress. This type of weight training can supplement endurance training.
Heavy weights at low reps break down muscle fibers, and the body builds muscle and increases muscle mass by repairing these fibers. Increased muscle mass elevates metabolism, which helps your body continue to burn calories long after your workout. Heavy lifting also strengthens bone density, which can reduce the risk of breaks and fractures as you age. If you lift heavy, you test your mental strength as well.
Momentum of Movement – Slow vs. Fast Contraction
During weight training, momentum can be disadvantageous, and potentially injurious. It can reduce the effectiveness of the work being done by recruiting other muscles to take over, and it can lead to unnecessary chronic wear and tear of the ligaments and joints.
The speed at which the joint is moved during the muscle contraction directly effects the stability and strength of connective tissues and their joint attachments. Slow and controlled contractions focus muscle movement, protect joint capsules and increase bone density. Faster movements use momentum in muscle movement, thus reducing the action of the muscle involved and reducing the benefits of the movement.
One sure-fire way to minimize excess use of momentum is to place a greater focus on time under tension during your reps and sets. This can be accomplished by choosing a weight that will make it necessary to slow down the speed of movement during exercise. This does not necessarily mean exercising with slow movements, it just means using enough of a load that you are not swinging the arms around like a bird during your set.
Time Under Tension (TUT)
Time under tension (TUT) is the amount of time a muscle spends under a given load. When used effectively, it can help to increase the metabolic response, and can ultimately lead to greater muscle growth. A common school of thought is a lifter needs between 60-90 seconds of TUT if the goal is hypertrophy (greater muscle size).
Mechanisms of Muscle Growth
Muscle Tension: additional tension on the muscle helps to cause changes in the chemistry of the muscle, allowing for growth factors that include mTOR activation and satellite cell activation.
Muscle Damage: local muscle damage causes a release of inflammatory molecules and immune system cells that activate satellite cells to jump into action.
Metabolic Stress: causes cell swelling around the muscle, which helps to contribute to muscle growth without necessarily increasing the size of the muscle cells.
Hormones: another component largely responsible for muscle growth and repair because of their role in regulating satellite cell activity. Insulin Growth Factor (IGF)-1, in particular Mecho-Growth Factor (MGF) and testosterone are the most vital mechanisms that promote muscle growth.
Why Muscles Need Rest to Grow
If you do not provide your body with adequate rest or nutrition, you can reverse the anabolic process and put your body into a catabolic or destructive state. The response of muscle protein metabolism to a resistance exercise bout lasts for 48-72 hours; thus, the interaction between protein metabolism and any meals consumed in this period will determine the impact of the diet on muscle hypertrophy. Keep in mind there is a certain limit on how much your muscles can grow dependent on gender, age, and genetics.
Nutrition for Muscle Growth
Eat Breakfast: gives you an immediate burst of energy and helps you to stay full until your next meal or snack. It also sets the trend: you’ll tend to eat healthier if your day starts with a strong and healthy breakfast. Your best bets are omelets, smoothies and cottage cheese.
Eat Protein: You need protein to build and maintain muscle. To achieve this, you should be looking to eat at least 1g per 454g (1lb) of body-weight. That’s 200g/day if you weigh 91kg (200lb). The easiest way to get this amount is to eat a whole protein source with each meal.
Eat Fruits & Vegetables with Every Meal: Most of them are low calorie, you can eat your stomach full without gaining fat or weight. Fruit and vegetables are also full of vitamins, minerals, antioxidants and fiber which helps digestion.
Eat Healthy Fats: Healthy fats improve fat loss and health as they digest slowly. Make sure you balance your fat intake, eat healthy fats with every meal and avoid artificial trans-fats, hydrogenated oils and margarine. Healthy fats are found in grass fed butter, avocados and olive oil. Coconut oil is a highly saturated fat and should be consumed cautiously.
Eat Carbs Post Workout: essential for restoring glycogen levels in muscle tissues and assisting in muscle growth during rest. This includes honey, rice, pasta, bread, potatoes, quinoa, oats, etc. Avoid white carbs (sugar, white bread) and eat whole grains.
Drink Water: dehydration impairs muscle recovery. Ensure proper hydration through regular water consumption and pre and post workout hydration. Citrus fruits in water can provide natural electrolytes and assist in proper hydration.
Eat a Variety of Foods: the best way to get proper nutrition is to eat a variety of whole foods that have been minimally processed.
A form of alternative medicine that uses volatile plant materials, known as essential oils, and other aromatic compounds for the purpose of altering mind, mood, cognitive function, or physical health. Aromatherapy does not cure conditions, but helps the body to find a natural way to cure itself and improve immune response.
When we think about plants we understand they have their own physiology, their own immune response, their own defense against invaders. These are the plants essential oils. They are ‘essential’ for the plants survival and function in its environment.
When we use steam or fat to extract those ‘essential’ properties we are getting a concentrated volatile compound. The volatility of essential oils makes them easily evaporate at room temperature. They disperse or diffuse into the air and are inhaled.
This is where the ‘Aroma’ part of Aromatherapy came in. Due to the fact that these volatile oils are often aromatic (carrying an aroma) means that we smell the compounds as they enter our nostrils. This also means that those chemical compounds have a direct connection to the brain through the olfactory bulb. Every smell we experience affects all of the systems in the body through the large olfactory bulb and it’s close communication with the brain and gut.
Through this direct connection to the brain and gut Aromatherapy can help the brain and body function more effectively through nourishment and support. The chemical compounds in essential oils are all natural, not man-made or synthesized, meaning they are readily utilized by the body because they are so similar to our own chemical compounds. Thus they are easily utilized in healing and maintaining health.
Instead of doing something for the body, interrupting normal functions, or forcing unnatural reactions, like pharmaceuticals, Aromatherapy provides nutrients not found in a multivitamin or even a balanced diet. Many aromatic plants are not edible so the only way to obtain their beneficial properties is through Aromatherapeutic application.
Aromatherapeutic Applications
In the Air – by spraying an Everclear alcohol based blend or diffusing undiluted oils. You can achieve the same benefits of an over-the-counter medication with simple and safe aromatic diffusion. Alcohol based sprays emulsify the oils for complete dispersion into the air and onto the body or surface.
On Surfaces – an Everclear alcohol based blend can be used to clean and sanitize surfaces without poisonous man-made chemicals. Using aromatherapy sprays to clean hard surfaces, mirrors, and windows reduces your exposure to the toxic chemicals found in commercial cleansers. Using a natural cleaner on pet cages and toys also improves your pets health.
On the Skin – dilution into a carrier oil and applying to the skin or soaking in the bath. The skin is an amazing organ that processes everything it absorbs. When essential oils are applied to the skin they are readily absorbed and rapidly transported to the blood stream and through the body to directly affect all organs and systems naturally through nourishment.
In the Mouth – dilution with Everclear alcohol, vegetable oil or powder and brushing and/or rinsing. Using an alcohol emulsifier like Everclear, completely disperses the essential oil molecules. When the oil molecules are safely broken down or emulsified and then diluted with water you can then rise your mouth without risking an acid type burn on the mucous membranes of the mouth. The nutrients in essential oils are great for healing and disinfecting our teeth, gums, and tongue.
Never for internal use! No matter what any rep of any company tells you! No matter how organic or ‘pure’ the products are, essential oils can damage delicate mucous membranes when taken internally. Herbal teas are much safer for internal treatments.
Aroma Spray – 8oz Spray
Water based sprays with 5% essential oils for personal Aromatherapy.
Essential oils are highly concentrated and not to mention expensive. So why waste them by using them undiluted? Why risk your health by using them undiluted? Of course diffusion is the exception, simply because the air dilutes the essential oils. See the dilution chart below to safely blend your own products.
Afraid to blend your own? Don’t have the time? Don’t want to purchase all the necessary supplies? Well no problem! Let Mother Jai do it for you! Shop our products or send an email below for a custom blend.
