Not By Food Alone

The importance of maintaining proper nutrition has, thank Hashem, gained tremendous momentum among the public in recent years. Indeed, there is nothing like whole wheat, honey, dried fruits, cottage cheese, and brown rice to maintain health. However, it is important to know that a healthy lifestyle cannot be built on proper nutrition alone. Someone who truly wishes to achieve good health must make additional changes in their habits. Initially, and especially for those who are tired and sick, it is worthwhile to utilize massages that release tension and improve blood circulation. Physiotherapy can also contribute to overall improvement. As the person becomes capable of more vigorous activity, it is possible to begin engaging in physical exercise as their capacity improves. The two most important and essential things for improving health, aside from nutrition, are physical activity and adequate sleep at the right times. You cannot expect miracles just by changing dietary habits without also improving these two areas.

Physical Activity

Numerous studies commend physical activity, claiming it does more to cure any illness than any medicine. It's not just healthy - there's no substitute for maintaining health, and it's crucial we remember that.

All activity is desirable and good, except for aerobic dancing, which can be dangerous for the back. There are, of course, types of activities that are more beneficial than others, but the most important thing is to engage in the activity we love the most - yoga, swimming, cycling (which is problematic due to the sitting posture), running (necessary with shock-absorbing shoes or on soft sand), or any other activity. Enjoyment of the activity adds to its benefits. Boredom and suffering will not contribute much. Quiet activities, such as yoga, cannot replace vigorous activities that engage the heart and lungs for a relatively extended time, though they are useful as additional activity. Care must be taken not to reach complete exhaustion from activity - we must listen to our bodies and rest when we grow tired. Physical fitness should be increased gradually, so as not to cause ourselves harm. People with heart problems and high blood pressure must consult their doctors before starting activity, and they should heed what their diseased heart dictates. Since nutrition contributes to lowering blood pressure and improving heart health, as well as to the gradual reduction of medication, it's clear that activity can be gradually increased.

The best, simplest, and most recommended activity is brisk walking, which engages the heart and lungs. The best time for a quick and brisk walk is in the morning, immediately upon waking, for 40 to 60 minutes depending on fitness, but any additional opportunity for walking should also be seized. Instead of driving short distances, it's better to walk. Instead of using the elevator, it's better to take the stairs. Any activation of the body that accelerates blood circulation and metabolism helps cleanse the body, improves fitness, and enhances immunity. The ideal walk is barefoot on soft sand, which massages the feet and positively affects the body's internal organs, almost like a reflexology massage.

An additional walk in the evening should be relaxed and less vigorous, so as not to raise adrenaline and melatonin levels, as they inhibit the sleep hormone (thus potentially disrupting sleep time). Of course, any other vigorous activity is best and most naturally done in the morning.

You can start with a slow walk according to your personal state, and as fitness improves, increase the pace and length of the walk. Wear wide, light, and soft shoes. Be sure not to straighten your knees completely when the leg extends forward and do not tense the abdomen. Keep the shoulders low and free, the neck long upwards but not rigid, and the arms moving freely.

Sleep

Getting adequate sleep at the right times is crucially important. Chronic sleep deprivation, or sleeping at unsuitable hours, is as detrimental to health as poor nutrition or lack of exercise. The book "The Thieves of Sleep" details many studies that examined the importance of sleep hours and concluded they have a decisive impact on health.

When we consider what is suitable and right for us health-wise, it's always advisable to think about how we would have behaved without technological advancements. There's nothing inherently wrong with technology, it's just that our biological structure hasn't changed with technology, and our body's mechanisms operate as they have for hundreds and thousands of years. As such, the biological clock, which times the activities of all glands and systems in our bodies, remains attuned to the hours of sunrise and sunset.

We have already mentioned in previous articles that the optimal hours for the digestive system are during the day, and for the immune system at night, hence the great importance of proper eating during the day and adequate sleep during dark hours. Only going to bed early - no later than 10 PM, and preferably earlier - allows the immune system to function optimally at night. It is recommended to sleep eight hours at night.

Changing these habits doesn't happen overnight, though starting dietary changes often causes significant fatigue early in the evening, and all one needs to do is not struggle to stay awake. It's essential not to "overcome" the evening tiredness, as this sometimes delays sleep by two additional hours (due to melatonin secretion cycles).

Daytime sleep usually disrupts night sleep and delays it, which is why it is not recommended. A short afternoon nap can delay night sleep by two hours, which are much more crucial and beneficial for health. Of course, it won't be disastrous if healthy people occasionally go to bed late, what matters more is the daily routine. In problematic health situations, it's much more important to stick to regular sleep hours.

Sun Baths

With the decrease in atmospheric ozone, the fear of sun exposure has reached something of a hysteria. Due to the concern, which does have a basis, there are now calls to avoid sun exposure altogether, but it’s important to set the record straight. I wish to refer readers to the book "Sunlight" by Dr. Zane R. Kim. Zane provides ample evidence from research conducted over many years, proving that in cases of illness, significant benefits can be derived from daily controlled sun exposure, either of the whole body or most of it. Studies find that sun baths are extremely beneficial for maintaining health in healthy individuals. Zane cautions that sun exposure becomes dangerous not only when overdone, but also when the body lacks vitamins and minerals that protect against sun damage, particularly when high-fat foods and coffee are consumed as they generate free radicals that heighten radiation damage.

Sun baths, combined with a natural, rich, balanced diet, greatly contribute to our health, as long as they do not cause the skin to redden. The aim is not to tan, even though over time the skin will take on some color. Exposure should be slow and increase gradually, based on skin type, color, and radiation intensity. Zane warns against using sunscreen, as it enables prolonged sun exposure without burns but exposes the body to more dangerous kinds of radiation, directly damaging the immune system.

Zane explains the biological processes that occur following sun exposure and how they aid in lowering cholesterol and blood pressure, treating heart disease, diabetes, various infectious diseases, multiple cancers, infant jaundice, psoriasis, depression, arthritis, and more. Sun exposure improves respiration, relieves tension, balances hormone production, strengthens muscles, and above all, boosts the immune system.

He explains that the pineal gland in our brain, responsible for melatonin production, and consequently the production of many other hormones, is stimulated by sunlight, primarily through the eyes. Therefore, wearing sunglasses that block this necessary light for gland activation is not recommended. By the way, this light also strengthens the eyes.

Cold Showers

Please do not be alarmed - there are ways to acclimate to cold water and even enjoy them. The appropriate time for a cold shower is only in the morning, preferably after the morning walk. Its purpose is to stimulate blood circulation to the skin, thereby enhancing skin nourishment and waste excretion through it. This makes the skin look fresh and healthy. Cold showers reduce the body\'s sensitivity to cold, strengthen it, and give a feeling of warmth and energy.

Cold showers should not be taken if detox symptoms are present and one feels unwell, as the body is already under special strain, and it's not advisable to overload it.

Acclimation to cold showers increases with physical improvement from nutrition, physical activity, and good sleep, so it\'s often best not to begin with cold showers immediately, especially not in cases of weakness. One can start by rubbing the body with a small towel soaked in cold tap water, and for those who prefer, a lukewarm shower can begin, gradually cooling the water each day. Alternating cold and hot showers is also beneficial, provided it always ends with cold water. The simplest way is to start with cold showers in the summer and slowly acclimate to water cooling in the fall and winter. After the shower, the skin should be thoroughly rubbed with a dry towel. People prone to neck and shoulder tension should initially avoid cold water in these areas to prevent spasms.