MEN'S HEALTH & WELLNESS

What would be a pro-active (preventative) approach to Sickness? How do we study and practice Wellness? One view suggests that five components of Wellness are:

Self-responsibility.
Nutritional awareness.
Stress reduction.
Environmental sensitivity.
Physical fitness.

What would constitute a holistic approach to Wellness? One view is that each of us is a whole-body-mind-in-an-environment. The body-mind is best able to heal itself given a supportive environment. Holistic health in support of wellness focusses on nurturing our immune systems. Balance becomes paramount:

Sleeping restfully.
Maintaining balanced nutrition:
- macronutrients (proteins, fats, carbohydrates)
- micronutrients (dozens of essential vitamins, minerals, and elements).
- phytonutrients (tens of thousands of the available plant compounds in our food sources).
Maintaining clear (unblocked) energy paths in the body (yoga, acupressure/acupuncture, chiropractic adjustment).
Mindful Meditation.
Maintaining a balance on time spent in these aspects of our lives:
- intellectual
- emotional
- physical
- spiritual
- social

Download an Integral Men's Health Check-up (2-page PDF). Take a look at a multi-dimensional approach to Men's Health:

Can I Develop a Balanced Life? 5 Elements of Health
How Do I Show Up In the World (interior/exterior; individual/collective)?
Do I have a clear sense of my Self-Awareness?
How developed are my 4 main Masculine Energies (warrior, lover, magician, king(sovereign)?

Two excellent books address the body-mind model of health:

Twin Cities Wellness Resources

Wellness Directory of Minnesota a non-profit directory maintained by Minnesota Wellness Publications, Inc. dedicated to creating the most useful, understandable, and informative information concerning our health and wholeness.

Essential Wellness newspaper exploring 21st century options in health and medicine. Monthly information on Body-mind Medicine, natural health, integrative/complementary healthcare, and changing healthcare paradigms. P.O. Box 897, Stillwater, MN 55082, 612/338-0164.

Common Ground Meditation Center • Programs in yoga, qi gong, meditation, stress management, and holistic health. 27000 E 26th St., Minneapolis, MN 55406, 612-722-8260.

The Meditation Center • Programs in yoga, meditation, stress management, and holistic health. 631 NE University Ave., Minneapolis, MN 55413, 612-379-2386.

Wellness and Holistic Health Websites

Men Alive Blog, by Jed Diamond, Santa Rosa, CA. Articles on relationships, stress, sexuality.

Wellness Alliance serves professionals and organizations that promote optimal health and wellness in individuals and communities by providing professional education, furnishing information and resources and developing and distributing wellness-related products and services

Healthy.net's Wellness Assessment a collection of resources about the Tenets of Wellness.

Mind/Body Health, Spirituality & Health, Healthy Aging, Healthy Stress and Healthy Brain.

Holistic Health Care Online Directory of Practitioners offers a search directory for reputable practitioners by state, country, city, or specialty listing. Chat rooms, bulletin boards, stop-smoking, healthy 911.

American Holistic Health Association (AHHA) - is a national clearinghouse for self-help resources promoting health and well-being.

WELLNESS TIPS

Exercise and Eating Tips

Fast Exercises Michael Mosley, MD's HIT: High Intensity Training.
EatRight Tips from the Academy of Nutrition and Dietetics.
Pure Food Campaign from the Organic Consumers Association campaigning for Food Safety, Organic Agriculture, and Sustainability.
Best and Worst Food Choices from Health.com
Guide For Eating Well For A Leaner Healthier Life from Lean With Style

Holiday Stress Tips

The holiday season can be stressful for many people. Here are some helpful tips to manage stress:

Adjust your expectations...focus on your accomplishments.
Delegate responsibility...don't try to do everything yourself.
Treat yourself to some quiet time.
Make plans for something fun to do in January. Avoid the post-holiday blues.
Prioritize the events you want to participate in. Don't over-commit your time.
Give yourself plenty of time to reach your destination.
Budget your money. Consider all the ways you would spend your money over the holiday season.

At-Work Exercise Tips

- Dave Mueller, Caring Hands Massage Therapist

Reciprocal inhibition is a simple, powerful technique that can release pain and tension . Utilize the same process as Relaxation Stretching by adding resistance to the stretch. Resist for 3-5 seconds and repeat three times. This will cue the areas of tension to release.

The general rule is: identify the area of tension or pain, and move the body to stretch the muscles in that area while resisting the movement.

Two excellent books on stretching are: Stretching by Bob Anderson and Stretch and Strengthen by Judy Alter.

Here is a list of some of the movements for the specific areas where you can use reciprocal inhibition to release and relax.

Allow the movement to be a strong slow pull. Do it three times. This technique can be used in any area of the body where groups of muscles oppose each other.

The neck at the base of the skull:
Hold the forehead while bringing the chin to the chest.
The side of neck:
Hold the side of the head while turning the head sideways.
The side of neck:
Hold the side of the head while pressing the ear to your shoulder.
The side of the jaws:
Hold the chin with two hands while opening the mouth in a yawning motion.
Between the shoulder blades:
Push the elbow forward while resisting with the opposite hand.
The upper shoulder:
Press the forearm down upon a desk or table.
The outside of the hand:
Make a fist with the opposite hand & squeeze the fist like it a ball.
The low back:
Lie on your back bring your knees to your chest while resisting with the palms of your hands on the front of your legs.