HABITUAL LIFESTYLE IMPROVEMENTS/MODIFICATIONS
Never sit for more than 20-30 mins at a time (get up & move for 5 mins).
Do NOT sit with slumped posture.
5-10 degrees of separation for lower back with shoulders stabilized on back of chair.
Modify Computer/Work Station
Never look down at your monitor/screen.
Position screen at eye level or 5-10 degrees above eye level.
Position the keyboard & mouse close to body so elbows can rest on armrests.
Never sleep on your stomach.
Restorative Sleep = (10pm-2am) Must be Asleep!!
Back sleeping: With pillow under knees, arms below shoulders & head back with contour pillow
Side sleeping: With pillow between knees (knees/hips level), arms below shoulders & head cradled with one pillow in alignment with spine (No tucked/fetal position)
Never eat after 7:30pm.
To reverse aging & arthritis: Must have clean blood!
Focus on plant-based diet.
Lots of anti-inflammatory foods.
Drink water (No high fructose corn syrup-sodas, energy drinks).
Limit or eliminate dairy.
Lots of good fats.
Probiotic daily + Vitamin D (especially in winter).
Deep breathing will help to oxygenate your brain and body, while helping your body become alkaline.
(Beginner) Diaphragmatic Breathing:
Breathe in for 7-10 secs, raising your diaphragm
Breathe out for 9-12 secs, lowering your diaphragm
Minimum of 1-3 mins, goal is to reach 10 mins (try meditating/praying during)
(Advanced) Wim Hof Method:
Full inhale deeply, then relax and let it go exhaling - 30x
After last exhalation hold your breath
Once you feel the urge to breathe, take a deep breath and hold for 10-15 secs
That is 1 Round, perform 1-5 rounds