How to Increase your Health and Vitality in 7 simple steps

The following 7 simple steps when carried out as daily rituals give positive results for your overall health. Week 1 begin with step 1 and focus on it daily until you have mastered the habit. Week 2, move to step 2, and each week add another step until in 7 weeks you are completing all 7 steps. Then feel the difference in your body!


Results that others have found when following these steps are – lots more energy, waking up feeling rested, clearer skin, less bloated and not as sluggish with better bowel motions,  clearer mind and better concentration, less headaches and generally feeling less stressed.

What do you want to achieve with your health? Are you sick and tired of being sick and tired? Don’t waste any more time. Start today with these 7 simple steps and feel the benefits.


Step 1. Drink Pure Water. 

The body is made up of 75% water and the brain of 85% water. You need 2 litres of water a day just for your organs to function properly. If you are doing aerobic  exercise daily then you need 2- 3 litres of water. If you begin to feel thirsty then  your body is very dehydrated. The first part that experiences dehydration is your  brain, the last part is your mouth. If you suffer from headaches then the first thing to reach for is a large glass of pure water and not the headache tablets! We are  so dehydrated in many cases that we would need to drink 3-4 litres of water for 2 weeks just to bring our body into balance again.


Step 2. Eat live foods

 There is a lot of information written today on foods, diets and nutrition. Putting it  simply. If your Sick then STOP eating DEAD food (processed, cooked, refined,  microwaved, emulsifiers, preservatives, meats and chicken ) and START eating  LIVE food (raw vegetables and vegetable juices, Berries, small amount of raw  fruit, whole grains preferably gluten free, lentils, beans, pulses, small amounts of  poached fish, nuts, nut milks, nut butters, herb teas, sprouted grains, sprouted  seeds, sprouted beans). Mother nature provided us with the answer to our health why are we complicating it?




Step 3. Open the Elimination Channels

 The 4 elimination channels are

– the Kidneys

– the Bowel

– the Lungs

– the Skin

It is through these organs that the body is able to eliminate toxins. if these are blocked or not working to their full potential, then there is an imbalance which may lead to sickness and ultimately disease. this is the quickest and easiest way to bring the body back into balance. see details of Kidney flush, bowel cleanse and skin cleansing in website




Step 4. Power breathing

You could go for several weeks without eating. You could go for several days without drinking, but you could only go a few minutes without breathing. Oxygen is the number 1 primary nutrient to the body. We breathe unconsciously and when doing so we only use 1/4 of our lung capacity. Through conscious deep breathing or power breathing we use more of our lung capacity and thus more oxygen enters the lungs, the blood stream and into the cells. Deep breathing or power breathing is the most effective way to get carbon dioxide which is the poisonous gas out of the cells, into the blood stream and exhaled through the lungs. The result is more oxygen to the brain thus we feel less tired and lethargic. 

Place your hands on your abdomen. Imagine when you breathe your abdomen is a balloon which will expand on the in breath and contract on the out breath. Try  not to move your shoulders or your chest when you breathe. Watch a baby  breathing they breath into their abdomen naturally. This may be difficult initially  but with practise it becomes easier.

Inhale    –  1 count

Hold     –  10 counts

Exhale    –  5 counts

Repeat this 10 times x 3 times a day.

When you feel comfortable with this you can increase the ratio :

Inhale – 5 counts, hold – 20 counts, exhale – 10 counts.



Step 5, Exercise

Exercise should be part of your daily routine as eating and sleeping. For some it can be a chore to get out and exercise, for others it maybe because they have no time to fit it into their busy schedule. However you choose to move your body, whether it is walking, running, dancing, swimming etc it must be fun and something you look forward to doing at least 4-5 times a week.

What is the difference between fitness and health?

Fitness is the physical ability to perform athletic activity. Health is the state in which all the systems of the body – nervous, muscular, skeletal, circulatory, digestive, lymphatic, hormonal etc are working optimally..

What are the benefits?

Less Stressed: feel better both mentally and physically.

Fitter body: less likely to be over weight

Sleep better: being more active induces more restful sleep

More energy: We have to expel energy to gain energy

Less likely to get sick: Exercising can build up our resistance to colds and flu

Boosts confidence and self esteem

Make healthier food choices: Less likely to eat fast foods or sugars.



Step 6. Hydrotherapy

Hydrotherapy is the use of hot and cold water on the body. It is very effective at circulating the blood, nerve and lymph. Most pain in the body can be linked to a blockage of some form and by applying hot and cold water many times can help to break down the blockage and in most cases ease the pain. The hot water brings the blood to the surface of the skin, the cold water forces it back down again, so by following this procedure several times, in effect you are creating movement and improving circulation. Do not avoid this hot and cold therapy because you are timid, for you are missing out on something that can increase your health immensely. Ancient healers and naturopaths knew the power of water to heal and used hydrotherapy as the foundation of their therapies. Contra-indications: When suffering from heart problems or diabetes – Do not use extreme temperatures of hot and cold water. Only use luke warm water and slightly cool water.

Hyrdotherapy at home

If you have a shower, start with warm water and wash first. then turn the water to hot, as hot as you can tolerate over the whole body for 1 minute. Then turn the water to cold. Start by concentrating the cold water on your feet first, working up your legs and then towards the heart and finally on the back and the head, (this may be a little more manageable rather than directing the cold water on your head immediately).  Rub your skin vigorously with your hands. at this stage you will find it difficult not to shout!! Its a good release of built up negative energy in your body. Use the cold water for 1 minute, then the hot for 1 minute, then cold and then hot. Repeat  7 times. If you have a particular area that is painful eg your shoulders, concentrate the hot and cold water until the pain and tension eases

The Sauna and Plunge pool can also be used in the same way to give the body the same results. The benefits you will receive are endless.

Footbaths: Using two containers, fill one with hot water and one with cold water. Into the hot water put Cayenne pepper and Mustard powder, this will make it even hotter. Into the cold water put some ice cubes. First put your feet into the hot  water for as long as you can bear it, then into the cold. The footbaths take excess energy away from the head, a great relief when you have a head cold, as it helps to balance adrenal function.



Step 7. Proper Sleep and Rest

We are the only species on the planet who wake up more tired than before going to bed. Proper sleep is vital to good health. You can usually tell about someone’s health by asking them about their sleep pattern. If you have no reason for a disturbed nights sleep and you are waking more tired then you have some underlying health challenges that need to be addressed.

Getting enough sleep at the right time, can improve your mental health, your physical health and your quality of life. It is during sleep that the body repairs especially the heart and blood vessels. Continued sleep deficiency may lead to heart disease, strokes, kidney disease, high blood pressure and diabetes. Sleep helps maintain a healthy balance of hormones that can make you feel hungry (ghrelin) or full (leptin) . Simply put, when you feel rested your levels of ghrelin goes up and your levels of leptin goes down. With proper sleep your body balances insulin better. Sleep deficiency may result in a higher than normal blood sugar level thus increasing your risk of diabetes. Overall the quality of your sleep determines the quality of your health. Aim to get 7-8 hours undistributed sleep at least 5 nights in the week, retiring to bed at 10pm and reap the benefits of this wonderful ritual.