There are four fundamental practices that can greatly improve an individual’s quality of life. An easy acronym to help remember and implement them spells the word WISE!
From Flickr (Thanks carlosluis)
W – Water is necessary for many reasons. It is essential for digestion, healing, eliminating toxins and maintaining properly functioning kidneys. How much water does one need? The old guideline states that each person should drink eight 8oz. glasses a day. This guideline does not take individual size into consideration. A person weighing 200 lbs requires more water than a person weighing only 100 lbs. New research shows that an individual requires half of his body weight in ounces of water to ensure the proper daily intake. For example, a person weighing 200 lbs needs to drink 100 ounces of water per day.
from Flickr (thanks Bald Monk)
I – Ice is beneficial for reducing swelling and muscle spasm due to an injury, as well as controlling the resulting pain. Many people find the question of ice versus heat a complicated one. When should heat be used? When should you use ice? Most people recommend ice for a sprained ankle, but heat for back pain. The same physiological process occurs in both areas; therefore, the same treatment is beneficial for both! Heat is never advised within the first 72 hours of an injury. It will only increase swelling, inflammation and edema. Ice, however, creates a vascular pump, forcing swelling out and allowing the good oxygenated blood to flow into the area. So, when in doubt, use ice. The recommended treatment is to apply ice to the affected area for 20 minutes, two to three times daily.
From Flickr (Thanks lhmoran)
S – Stretching is good, not only for athletes or weekend warriors, but for everyone! It lengthens the muscles and tendons and breaks up adhesions that result from daily activity. Most importantly it decreases the chance of injury! In order to ensure that you are getting the maximum benefit from the stretches you do, make sure to hold each stretch for 20 to 30 seconds.
E – Exercise is one of the most important aspects of achieving and maintaining good health, yet most people get little or no exercise on a regular basis. The newest research recommends 30 to 45 minutes of exercise five days per week, rather than the 20 minute sessions three times per week that was previously suggested. If you don’t have access to a gym, the best form of exercise is walking. To monitor your pace, make sure that you walk quickly enough to make normal conversation difficult.
By implementing a few small changes in your daily life, you can take a W.I.S.E. approach to health care.
