Connie J Wilson ND, RN, CNHP, CES, CCT
Clinical Coordinator Cardiopulmonary
Rehabilitation and Cardiology
Indiana University Health Bedford Hospital

• Water
• Sleep and Rest
• Living Food
• Detoxification
• Nutritional Supplements
• Coping with Stress
• Exercise

• Water is the single most important nutrient for our bodies. It is involved in every function of our bodies. You can live 5-7 days without food but the average adult can last no more than 5 days without water.
• The average adult female body is made up of
51-55% water.

• Water acts as a lubricant in joint spaces
• Water increases the efficiency of the immune system
• Water keeps the blood from becoming to thick
• Water is essential to brain function
• Water affects our appearance, making our skin smoother and giving it sparkling luster, it also reduces the effects of aging.

What would happen if Disney World was open 24 hours a day?
• Our body’s have to have time to repair
• Immune system recharges
• Major organs are restored
• Old cells are being replaced with new
• Your mind relaxes and order its thoughts creating a healthy mental state.

What happens when we do not get adequate sleep?
• You increase your risk of developing type 2 diabetes.
• You become clumsy and “sleep drunk.”
• You jeopardize your job.
• You endanger your life and lives of others.
• You reduce your sex drive.
• You invite diseases
• You jeopardize your marriage.

• It helps you learn new physical skills
• Restores ,repairs and rejuvenates you body
• Improve immune function and overall health
• Slows down the aging process

What’s robbing you of a good night sleep?
• Stress and anxiety
• Painful physical conditions
• Caffeine
• Cigarettes and alcohol
• Medications
• Food insomnia
• Low-carb diets
• Exercise
• A bad mattress or pillow
• A snoring spouse
• Hot flashes or menstrual cramps
• Enlarged prostate
• Newborn babies
• Environment

How much sleep do you really need?
• Most adults need 7-9 hours of uninterrupted sleep a night.
• Evidence suggest that inadequate rest or sleep may shorten life span by 8-10 years
• If you require energy drinks to make it through the day you are not getting adequate rest.

Signs & Symptoms of Sleep
Deprivation
• Do you need an alarm clock to wake up in the morning?
• Do you get drowsy while driving short distances or while waiting at traffic lights?
• Are you irritable and agitated? ( Ask your spouse or coworker)
• Are you a light sleeper and wake easily at every noise?
• Are you unable to get persistent worries out of your mind?

• Daily aerobic exercise
• Eat a modest healthy dinner 4 hours before bedtime.
• Turn down the lights to start the production of melatonin in order to induce sleepiness.
• Choose to listen to calming music or watch a funny show or movie
• Take a warm shower or bath and adding lavender oil or Epsom salt can aid in the relaxation of the bath.

• Valerian
• 5HTP
• Calcium and Magnesium
• L-theanine
• Melatonin

• 10% of the population have undiagnosed sleep apnea
• This causes a lack of restorative sleep
• Sleep apnea is linked to Hypertension which is a risk factor for heart disease and stroke
• B/P spikes of 250/150 can be seen during periods of apnea
• Persons with sleep apnea have higher heart rates.
• Central sleep apnea can cause surges in adrenaline and irregular heart beats.

• Drink plenty of water to be hydrated
• Sleep and rest
• Living Food
• Exercise
• Detoxification
• Nutritional Supplements
• Coping with Stress
• Taken from The 7 Pillars of Health by Dr. Don
Colbert

• If it doesn’t rot or sprout do without
• If you can not pronounce the ingredients your body will probably not know what to do with it.
• Food is our fuel and if you put the wrong fuel in you will not be able to run properly.

• If you want to impact health you need 180-
210 minutes per week
• If your goal is weight loss you need 60 minutes daily
• Check with your healthcare provider before beginning a program.
• Find something that you enjoy and make it a priority.

• Everything that we breath, eat, drink, come in contact with our skin, and think can make us toxic.
• First step in detoxification is drink plenty of filtered water
• Plenty of fiber to get the colon rollin which is another way to eliminate toxins.
• Get sweating.

• Our foods and they way we prepare them decrease their nutrient content.
• Chew your food thoroughly to increase your bodies ability to break down nutrients.
• Eat foods with lots of color. The more color the nutrients.
• Research what supplements are right for you.

• Stress is not what happens to you but what you think happens to you.
• Stress can kill
• Look for the joy in every moment
• Laugh and be happy
• Count your Blessings
• Change your perspective
• Forgive
• Learn to say no

• If you want to healthy you have to do it on purpose.
• Good health is not an accident
• If you do not take the time to take care of your health today, you will have to make the time to take care of your disease tomorrow.