Developing your Health – Mind and Body


When it comes to health, what most of us care about is to just keep our stomach full with a preferred food and not really giving total attention to what exactly is getting inside your mouth. The same applies to what we let in our thoughts which will in fact determine everything else we do in all areas of life.

To benefit from all the good that life has to offer, it’s essential that you start to prioritize the areas in most need of your full attention but when it comes to health, you must be radical as it’s obvious that without the proper mental and physical condition, nothing else will take place and have real meaning in life.

It doesn’t matter how much we try to adjust to new diets or discipline to correct and eliminate bad habits, the outcome is always negative at a long term. That’s why the importance of personal development is vital and the only solution to master your mind, spirit and body in the most effective way.

Living Longer

This is the greatest time to be alive. Modern innovations have given us more opportunities than we ever thought possible.

Decades ago, when longevity was a matter of accident and coincidence, we didn’t even think past tomorrow. Now longevity is a matter of design and choice, which means we have the luxury to think about our future.

Not just our own future, but our children’s future… and the world’s future. In this monumental year, it’s extremely vital to think about what you can do for the coming times.

That’s why it’s important to make the decision to live healthy, so that you can live longer to support and influence the next generation to practice healthy habits, too.

But it’s not easy breaking our unhealthy habits. It can take months and years to get on the right track.

One simple way to join many of those who are now living to 90 and 100 years old is getting started on these Few Habits You Must Develop in Order to Live to 100 Years Old:

I’m going to tell you now, developing these habits requires discipline and follow through. Your health affects your performance in the rest of the areas of your life.

You’ll notice that people who are able to maintain their health are also able to maintain balance in everything else they do. Think about it… it takes time and planning to schedule exercise, meal prep, and sleep.

So the bigger component to living longer is having a handle on time, which happens to be the biggest single problem facing most people today. On the flip side of having more opportunities available to us, we have “more” to do — and in less time.

If you’re feeling overwhelmed and drowned in tasks, responsibilities, and obligations, one of the things you can learn to do is constantly ask yourself, “What is the most valuable use of my time right now?”

Here’s a hint: It’s not checking off the smaller, easier tasks.

I know smaller things are easier and are often more fun to do. But if you want to be an expert on time management, you have to tackle the big, important things that represent the most valuable use of your time.

Danger to Avoid

Keeping your Mind Healthy

We all know the importance of eating ‘five a day’, or five pieces of fruit or vegetables every day, in order to maintain physical health. While the science behind the precise number might be somewhat dubious, the importance of eating well to maintain health is not in doubt. But what about the mind? Are there things that you should, or should not do, in order to keep your mind healthy? Many scientists would say yes.

Eating the Right Food

A good diet is essential for physical health, but does it make much difference to your mind?

A growing body of evidence suggests that the answer is yes.

You may be thinking that this is about so-called ‘superfoods’, a term used to describe certain foods with very high quantities of particular nutrients. From the early descriptions, you might almost have thought these foods had magical powers to improve mental and physical health. Most sources now, however, suggest that the term is simply a marketing tool.

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 Keeping your Mind Active

Diet is therefore important for mental health, but what about keeping your mind busy?

There has been plenty of speculation in the press over many years about useful ways to slow down brain degeneration in ageing and, particularly, how it might be possible to overcome Alzheimer’s disease and dementia.

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See our pages: The Importance of Exercise and Nutrition for more.

The ‘Good’ Mind

But there is more to mental health and a ‘good’ mind than simply avoiding dementia.

The mind is shaped by all the experiences, ideas and thoughts to which it is exposed.

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Your ‘Mind Diet’

It is worth taking a few moments to consider your ‘mind diet’ every now and then.

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 The Importance of Exercise

We all know that exercise is important in our daily lives, but we may not know why or what exercise can do for us.

It’s important to remember that we have evolved from nomadic ancestors who spent all their time moving around in search of food and shelter, travelling large distances on a daily basis. Our bodies are designed and have evolved to be regularly active.

In the same way that a sports car is designed to go fast, we are designed to move. If the sports car is taken out once a week for a 3 mile round trip through a town centre then it would probably develop engine problems fairly quickly.

Over time people too develop problems if they sit down all day at a desk or in front of the TV and minimise the amount of exercise they do.

The Benefits of Exercise

There are many benefits of regular exercise and maintaining fitness and these include:

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How Much Should you Exercise?

According to the American College of Sports Medicine, current guidelines suggest that to stay healthy, adults between 19 and 64 should try to be active daily and follow these recommendations:

Cardiorespiratory Exercise

Cardiorespiratory exercise, often abbreviated to ‘cardio’, is any exercise that increases the heartbeat and breathing rate.

Such exercises include walking, running, swimming, cycling, dancing and team sports such as football, hockey, basketball etc.

You should get at least 150 minutes of moderate-intensity exercise per week.

These recommendations can be achieved through 30-60 minutes of moderate-intensity exercise (five times a week) or 20-60 minutes of vigorous-intensity exercise (three times a week) or a combination of both types.

One continuous session combined with multiple shorter sessions (of at least 10 minutes) is also acceptable.

For those starting out, gradual progression of exercise time, frequency and intensity is recommended. You are more likely to stay on track and avoid injury if you start gently.

Even if you can’t reach these minimum targets you can still benefit from some activity.

Resistance Exercise

Resistance exercise is concerned with working the bodies muscle groups and building strength.

It is recommended that adults train each major muscle group two or three days each week using a variety of exercises and equipment.

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 Food, Diet and Nutrition


Your diet, or what you eat, has a huge impact on your general health in both mind and body. But conflicting information is everywhere about what you should eat, and it is hard to work out what’s best for you.

Our pages on food, diet and nutrition explain some of the advice, and also suggest how you can adopt a healthy, balanced diet that will help you to feel good.

A Healthy, Balanced Diet Contains…


Protein supplies essential amino acids, the body’s building blocks.

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Diet, Excess Weight and Obesity

There has been considerable discussion over many years about diet, and whether particular diets make you more likely to become overweight or obese.

Scientists have, however, more recently concluded that the big issue is most likely to be the amount of food that we eat.

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Diet and Mental Health

The links between diet and mental health are still not entirely clear. But there is certainly enough evidence to suggest that diet has a strong impact on your mental well-being.

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