My Naturopathic Routine and Targeted Activities for Mental and Physical Healthfulness thru Self-Care

Balanced Diet

• Nutrient-rich

• Medicinal

• Organic

• Whole foods

• Zero to least processing

  a. Water therapy

  • 8-10 glasses (or more) of H20 (preferably mountain spring)
  • Ensure sufficient hydration
  • Elimination of waste and internal detox
  • External detox to eliminate skin wastes, dead skin cells, and harmful microbes (for personal hygiene); baths

  b. Nutritional Therapy

  • Eating ass’t vegetables & fruits with the needed nutrients and micro-nutrients
  • Organic, natural, whole foods
  • Fresh and least-processed foods avoid junk/GMO/artificial “foods” and chemically polluted foods
  • Remember, “we are what we eat”

Balanced Physical & Mental Health

• Customized & age-appropriate
• Regular daily regimen

Physical Therapy

• Massage Therapy
  • Accupressure (head to foot)
  • Human bioelectric massage (hands)
  • Stone massage
  • Towel massage (hot/cold)
  • Electrotherapy
  • Reflexology
• Sunlight Therapy
  • Sunbathing/sunshine
  • Forest bathing/green therapy
• Acoustics/Sounds Therapy
  • Relaxing music
  • Nature sounds
  • Happy greetings
• Visual Therapy
  • Nature trips/watching of panoramic views, greens, etc.
  • Visiting historical spots
  • Viewing relaxing movies/videos
  • Watching sports/cultural activities
  • Reading newspapers, books, etc.
  • Relaxing hobbies
• Aroma Therapy
  • Fresh natural air from the trees, plants, unpolluted sea breeze
  • Natural/soothing fragrance of flowers, herbs, and oils
  • Steam inhalation of medicinal herbs
  • Aroma of nutritious foods
• Physical Exercise
  • Head to foot appropriate for the skin, muscles, organs (except brain)
  • Deep breathing exercises
  • Age-appropriate exercises
  • Cold-rom exercises (17 degrees celsius)

Balanced Night Sleep and Mental Therapy

a. Sleep Therapy

• Restful and Sufficient night sleep at basic condition for physical and mental health
• Sleep is a nature’s invaluable gift and evolved process for self-rejuvenation, self-healing, self-repair, self-recharging, self-rebooting of the human body and mind needed for synchrony and synergy of the complex human machine.
• • My target: 7-9 hours of uninterrupted, restful night sleep

b. Psychotherapy/Mental Therapy

• Mindfulness meditations
• Combination with breathing exercises
• Combination with light exercises
• Relaxing Mental exercises
• Recreational therapy
  • Mind games
  • Hobbies
  • Reading books
  • Gardening/Planting flowers and vegetables
  • Playing with pets
  • “Laughter is the best medicine” releases happy hormones
• Stress management thru mental therapy
• Social Justice Therapy
  • Purposeful perspective to the social concerns/problems of our society, nation, and people
  • Happiness in the difficult times