8 Steps to Good Health

One of the best gifts you can ever have is good health.

No matter what else is going on in your life, if you lose your health every thing else just pales into insignificance. It is therefore crucial that you know and practice these 8 Steps to Good Health.

Money is a very important thing in today’s world and most persons aspire to acquire much of it but would you choose money over health? Now if you are even pausing to weigh the option let me quickly clarify. I am not talking about the common cold or a toothache. If you had a choice between 10 million dollars and a terrible disease like Ebola, which would you choose?

I am pretty sure I can guess the answer at least 99% of you would give.

The rich man would give up his fortune to be cured of a terminal disease.

As a matter of fact, its not just “one of the best gifts” as mentioned earlier. I will say truly the greatest of gifts is good health.


How do we attain good health

We live in a world where we are constantly bombarded with various potions, supplements, diets, health challenges, exercises, instructions, all in an effort to attain and maintain health.

Take this to get rid of that……

Do this to prevent that……

Don’t eat this or else…….

You are probable in such a spin from all the instructions and counter instructions that you don’t even know where to start.

A lot of these instructions are good but they fall short if not combined with other practices.

As the good book says, the body is fearfully and wonderfully made. A lot goes into making us up and keeping us healthy.

Yes it is good to get regular exercise. But if you do half hour of aerobics 5 days per week, eat a Big Mac every single day for breakfast, lunch and dinner and then you get sick, would you be surprised?

Or if you eat lovely, healthy salads each day and never get out of your house but just lie on your couch all day every day watching TV……….is it possible you might not be in the best of health? I think so.


Well what’s the formula?

The key to good health is available to everyone, whether you are rich or poor. There are no expensive supplements or treatments.

Just follow these 8 simple steps which are your gateway to health and happiness.



You know this already, don’t you?

Numerous research has shown that a plant-based diet has numerous health benefits. More and more medical authorities are recommending vegetarian diets for the prevention and treatment of many diseases including coronary heart disease, diabetes, cancer, high blood pressure, atherosclerosis, strokes among others.




Step 1

Eat a diet rich in whole foods, whole grain, lots of fruits and vegetables, legumes, nuts, seeds.

Eliminate flesh foods and saturated and trans fat.



Regular physical activity has a host of benefits.


  • reduces your risk of several diseases such as cardiovascular disease, Type 2 diabetes and certain cancers – the main two being colon and breast cancer.
  • strengthens your bones, helps to control your weight, improves your muscle strength and boost your endurance.
  • improves your mood
  • delivers oxygen and nutrients to your tissues and helps your entire body to work more efficiently.




Step 2

Get at least 30 minutes of moderate exercise 5 days per week (or 60 minutes of vigorous exercise twice per week)

Moderate exercise includes brisk walking, swimming, slow jogging, gardening, mowing the lawn, even washing the car.

Also, aim to do some strength training or resistance training two times per week. For this you would utilize strength training machines, resistance bands, free weights, dumbbells or even your own body weight as resistance.

You have many options.

Get moving.



The body is made up of 70% water. You are constantly losing water through breathing, sweating, other forms of excretion etc. You need to ensure that you replace what you have lost because you need water to maintain all your bodily function.

You know it is important because while you can survive for weeks without food you will only live a few days without water.

Water has numerous health benefits:

  • Keeps the body hydrated
  • Flush out toxins
  • Prevents constipation
  • Remedy for headaches
  • Keeps the skin and complexion clean and clear
  • Helps maintain normal blood pressure
  • Promotes healthy weight management
  • Provides energy
  • Boosts immune system
  • Improves fitness
  • Aids in proper digestion
  • Reduces the risk of kidney stones
  • Helps prevent urinary tract infections (UTI)

This list is getting pretty long. I am sure you get the message.


Step 3

Stay hydrated.

Drink sufficient water.

Of course this might mean different things for different persons. If you are doing heavy manual labour outside in the hot sun, you might need more water than the person who is sitting at her desk in an air-conditioned office.

As a rough guide however, it is recommended that you drink approximately 8 glasses of water each day.




You probably have heard quite a lot about the destructive properties of sunlight. We have heard so much about skin cancers and the role the sun plays that we sometimes just want to cover up and get out of the sun as fast as possible.

The fact is that sunshine is actually good for you.

It not only kills germs but also allows the body to produce vitamin D which is needed so the body can absorb calcium and promote bone growth.

It also improves mood as those people who live in countries that have months of no sunshine can attest to.

Sunshine improves bone health and reduces the risk of osteoporosis.

The use of sunlight is tricky though because while exposure is necessary for health, overexposure is not good and can result in aging skin and increased risk of skin cancer.




Step 4

Try to get a few minutes of sunshine on your face and hands each day between 11:00 a.m. to 2:00 p.m.

If you have not been getting regular sun, start slowly (about 5 minute exposure) and work your way up to 15 – 30 minutes per day.

Enjoy the sunlight and outside activities, but protect yourself from overexposure.

Do not get sunburn.




Do you get at least 8 hours of sleep per night? I doubt it.

Do you even get 7 hours? Hmm.

Sleep plays an important role in your physical health.

For example:

  • sleep is involved in the healing and repair of your heart and blood vessels.
  • Ongoing sleep deficiency is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, and stroke
  • Sleep deficiency has been linked to depression, suicide and risk-taking behaviour

Studies show that sleep deficiency alters activity in some parts of the brain so if you don’t get enough sleep you may have trouble making decisions, solving problems, controlling your emotions and behavior, and coping with change.

Step 5

Do you want to help protect your mental health, physical health, quality of life, and safety?

I am sure you do so please ensure that you get 7 to 8 hours of sleep each night.




Proper breathing and pure air are fundamental to good health.

Without air there is no life.

Earlier, we said that you can go without food for weeks and you can go without water for a few days but without air you would be dead in minutes.

We breathe in oxygen so that all the cells in our body can function.

However, air pollution is a problem we encounter frequently and it has been implicated in several diseases including pneumonia, heart attacks, heart arrhythmia, cancer, and of course asthma.

Unfortunately, we are surrounded by air pollution from car exhausts, factories, power plants, pesticides……and the air pollution is not only outside. We also have to deal with indoor air pollution from household chemicals, building material, cleaning products, cigarette smoke, dust mites, paint and so much more.



Step 6

Try to eliminate from your home as much as possible products which pollute the air.

If exercising outside, stay away from heavily trafficked roads.

Visit the countryside or the park as often as you can so that you can enjoy the fresh, clean air.



There is a popular quote that says “Too much of one thing is good for nothing”

Have you ever heard of persons who hear that something is good for them but take it to extreme to their detriment?

For example, we say water is good and we must ensure that we are adequately hydrated. So someone believes that if 8 glasses of water per day is good then drinking 2 gallons should be even better. Not so. Drinking too much water especially in a short time can be extremely dangerous.

There was a time when carrots were all the rage because there were claims that it prevented certain types of cancer. It is said that one young lady decided to increase her carrot intake so she bought a juicer and began juicing. However she was not content with juicing 3 or 4 carrots each day but instead juiced and consumed several pounds of carrot on a regular basis. Needless to say she suffered adverse effects and had to rush to the doctor when her skin turned yellow

I hope you are not one such person but if you are you can change that habit right now.


Step 7


Don’t overwork

Don’t overeat

Don’t overexercise

Follow all the steps listed above but do not overdo them. Do everything in moderation.


Trust in Divine Power


Sometimes all our best efforts do not result in the outcome we desire and we get totally frustrated when we are not able to solve our problems by our own strength.

That’s perhaps the time when you really see your limitations and realize the importance of putting your trust in God.

When your mind is not at ease, your immune system will not be functioning at its best.

Well you know what happens when your mind is not at ease don’t you?

  • You don’t sleep well
  • You lose your appetite so you don’t eat well
  • You have no energy so no exercise
  • You can’t concentrate

When you put your trust in God, you will have peace which is very necessary if you want to have good health. Without this peace you might find your life filled with anxiety and worry which unfortunately can cause heart disease, high blood pressure and even cancer.


Step 8

Trust in God.

The Word says “Cast all your anxieties and worries on Him because He cares for you”.


It’s as simple as that


There you have it. Just 8 steps toward health and long life.

They are not out of your reach. You don’t need to invest large sums of money.

It’s almost too simple to be true but these 8 steps are the blueprint to achieve and maintain good health.


What are you waiting for?

Start following these simple steps today.



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