components of your personal life. To maximize the physical aspect of total wellness, I
suggest using the B.A.S.E principle. The B.A.S.E. principle is:
- B – Breathing: Practice deep diaphragmatic breathing everyday. Deep diaphragmatic breathing is breathing deeply using your belly (diaphragm) instead of your chest. A suggested deep breathing cadence is breathe in slowly for 4 to 6 seconds, hold your breath for 8 to 12 seconds, and exhale for 4 to 6 seconds (1-2-1 cadence). This counts as one cycle. For optimum results, deep belly breathe at least 10 minutes or 10 cycles a day.
- A – Activity: Be physically active for at least 30 minutes a day, 4 to 6 days per week. This includes moving, lifting and stretching type activities. The goal is to break a sweat and increase your heart rate. Make physical activity a fun habit!
- S – Sleep: Achieve at least 7 hours of sleep per night. There is mounting research showing that people who sleep between 7 & 8 ½ hours per night are more productive, more focused, leaner, less sick, age slower and live longer than people who sleep less than 7 hours per night.
- E – Eat Healthy: Healthy daily eating is defined as – eating a minimum of 5 servings of fruits and vegetables, eating 4 or more servings of 100% whole grains, eating 3 serving of protein-rich foods like beans, nuts, seeds, fish, poultry and low-fat dairy, and minimizing the consumption of the five S’s. The five S’s include sweets, refined simple carbohydrates, saturated fats, high sodium foods and artificial sweeteners.
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