Total Wellness for Educators: The 12 Steps to Health, Happiness and Wellness

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Total Wellness for Educators The 12 Steps to
Health, Happiness and Wellness

• Jaime Z. Galvez Tan MD, MPH
• Professor, U.P. College of Medicine
• President, Health Futures Foundation Inc.
• Practitioner, Living Life Well, Mega Mall Atrium
  5th floor

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Are you Ready for the 12 Steps to Health,
Happiness and Welllness?
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Step 1 Think Positive Feel Positive Act
Positive

• Think Positive
• Think Health
• Think Wellness
• Think Happiness
• Feel Positive
• Feel Health, Feel Wellness, Feel Happiness
• Act Positively
• Act Healthy, Act Well, Act Happy

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Daily Affirmations

• I am Happy !!!
• I am Full of Joy !!!
• I am Healthy !!!
• I am Full of Wellness !!!
• I am Prosperous !!!
• I am Full of Abundance !!!
• I am Healed !!!
• I am Completely Healed !!!
• I am Totally Healed !!!

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The 2nd StepThe Proper Perspectives and the
Right Concepts

• Concepts of Health, Well-Being, Wellness, Illness
  and Disease

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Six Dimensions of Health, Wellness and Well-Being
Spiritual
Emotional
Physical
Mental
Social
Environmental
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Six Dimensions of Health, Wellness and Well-Being
Soul
Body
Heart
Mind
Hands
Feet
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Six Dimensions of Global and National Health,
Wellness and Well-Being
Cultural
Political
Economic
Security
Social
Environmental
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Integrative or Holistic Health and Medicine

• Health and wellness is the state of complete
  physical, mental, social, spiritual, emotional
  and environmental well-being.
• Quality of life and quality of daily living is
  primordial.
• It is the merging of the best of North American
  and European medicine with Asian and Filipino
  Traditional Medicine

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The 3rd StepEvidence-Based Diet for Health and
Wellness

• Plant based diets rich in vegetables, fruits,
  nuts, complex carbohydrates, beans and lentils
  and deep sea fish

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Must Eat Food Everyday1

• Vegetables eaten raw or as salad or pickled
• Fruits, all kinds eaten fresh or taken as fresh
  juice
• Cooked vegetables
• Nuts - peanuts, cashew, coconut, pili, sesame
  seeds

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Must Eat Food Everyday2

• Complex carbohydrates - brown rice, brown sugar
  (muscovado, molasses), whole wheat bread, whole
  corn, kamote, cassava, gabi, ube
• Fish - deep sea fishes
• Beans and Lentils e.g.Soya protein - soya milk,
  tofu, tokwa, taho, mongo, sitaw, bataw, patani

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Avoid as Much as Possible 1

• Animal meat, especially processed meat
• Animal milk and milk products like butter
• Shell fishes - squid, tahong, talaba, tulya,
  alimango, alimasag, shrimps, prawns, lobsters

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Avoid as Much as Possible 2

• Products with milk and butter
• Products with trans fats or hydrogenized
  vegetable oils
• Foods fried in soya oil or corn oil or
  hydrogenized vegetable oil
• Processed foods using white sugar, refined flour
  or processed grains

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Good To Drink Everyday

• Drink warm or room temperature liquids
• Mineral Water
• Dark chocolate - the Pinoy tablea
• Green tea

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Good To Drink Everyday

• Soya milk
• Coffee - 3 mg to 5 mg per kg body weight - one to
  2 cups/day and no more than 3 cups/day
• Wine, beer - no more than 1 to 2 glasses. For
  whisky, gin, rhum, vodka - no more than 1 -2
  shots/day

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The 4th Step Evidence-Based Physical Activity
and Exercise

• At best 20 to 30 minutes a day
• At least 30 minutes to one hour 3x a week
• Walking the most convenient physical activity -
  minimum of 10,000 steps a day
• Best exercises dancing, swimming, biking, hiking

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The 5th Step Evidence-Based Sleep Medicine

• At least 6 to 8 hours of non-disturbed sleep at
  night
• Sleep in complete darkness
• For after night duty, sleep with an eye patch
  during the day
• Preferably between 11 pm to 5 am or 10 pm to 6 am
• Sleep with mouth closed for full nose breathing
• Do not sleep with your cell phone and digital
  watch

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The 6th Step Evidence-Based Healthy Friendships
and Relationships

• Maintaining friendships with kindred spirits
  throughout life
• Unconditional loving relationships with a
  significant other

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The 7th StepEvidence-Based Environmental Health

• Freedom from any addiction - smoking, alcohol,
  dangerous drugs, gambling, sex
• Freedom from environmental pollutants and toxins
  - 2nd hand smoke, organo phosphates, chemical
  fertilizers and pesticides, heavy metals
• Solid waste management zero waste management

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The 8th Step Evidence-Based Leisure, Laughter
and Sex

• Regular doses of relaxation and humour and safe
  sex
• Buddha laughter therapy
• Watching happy funny films/video
• Forced leaves and vacations
• A day of rest a week
• Every pregnancy planned
• Every baby wanted
• Freedom from sexually transmitted diseases

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The 9th StepEvidence-Based Stillness

• Moments of quiet time, silence, meditation and
  prayer
• Conscious breathing
• Relaxation Response
• Visualization and Imaging
• Meditation
• Mantras
• Yoga, Taichi, Chi Gong

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The 10th Step Evidence-Based Social Medicine

• The capacity to forgive and to ask forgiveness
• To love and be loved
• Filial Love
• Romantic Love
• Platonic Love
• Agape Love

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The 11th Step Evidence-Based Body Well-Being

• Body Mass Index of 23 or less
• Waist Circumference of 34 inches or less
• Waist to Hip Ratio of 1.0 for men and 0.8 for
  women
• Annual Physical/Medical Examination
• Normal blood chemistries

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The 12th StepEvidence Based Fasting

• Caloric Restriction
• All cultures of the world have cyclical rituals
  of fasting and caloric restriction
• All living creatures of the world have a
  circadian rhythm of fasting and caloric
  restriction
• Caloric Restriction - lt3,000 calories per day for
  men lt2,000 calories per day for women

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Summary

• Natural
• Normal
• Sleep
• Exercise
• Love
• Forgiveness
• Silence
• Affirmations
• Relaxation
• Inspiration
• Laughter
• Inhibit

• NN
• SELF
• SARILI

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May All of You be Happy, Healthy and Prosperous!

• And may you be blessed with good health, complete
  happiness and long-lasting well-being!

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Maraming Salamat Po!Thank You Very Much!!

• Dr. Jimmy Galvez Tan MD, MPH
• Email - jzgalveztan_at_gmail.com
• Cell phone [phone]
• Facebook Jaime Galvez Tan
• Website www.thenaturalshelf.com