ABCD'S of Self-Care

Treat life as medicine & try one simple improvement in each area, most fussed first

		DO Maintain Health Keep balanced pH (acid-alkaline)		AVOID Stress/AllergiesProfessional They turn body acid
		#1	#2
N o u r i s h m e n t	Air	Breathe thru nose, into the diaphragm/belly	Neti Pot Tape mouth shut at night	Hyperventilation: rapid chest, deep breathing
	Bioenergy	Acupressure, qigong, tai chi, reflexology, or various forms of energy & healing touch/Reiki	Do several forms of #1 Meditate or visualize the energy moving	Electromagnetic stress Geopathic stress
	Connections	Listen: people, nature, spirit… 1st step of communication skills	Learn communication styles: gender, culture	Stressful relationships
	Diet including ingestion in general (nose & skin)	Filtered water: 8+ cups a day Organic veggies & fruit • At least 10-12 servings daily • Organic=no preservatives, antibiotics, hormones, pesticides • Cook cruciferous veggies to prevent thyroid disruption Use • Stainless Steel • Glass or cellophane wrapped foods (plastic off-gasses) • Steam, bake, sauté— microwave kills enzymes	• Adequate protein animal/fish • Adequate fats esp. fish oil, essential fatty acids	Allergenic foods: top 7 • Dairy esp. cow • Wheat or all gluten • Corn • Soy inhibits thyroid • Eggs • Yeast Toxic/processed foods • Sugar #1, also allergenic • Coffee • Browned or fried protein: carcinogenic, animal or carb • Polyunsaturated oil if hydrogenated or heated • Microwave: kills enzymes Toxic ingestants • Drugs • Chemicals: plastic, food additives, or fragranced products • Heavy metal mercury in fish or teeth, aluminum pans or deodorant
	Sunlight	Sunlight: 15-120 minutes daily	Full spectrum lights	Incandescent & fluorescent lights
F i l t e r s	Activity Movement	“Sparks”, 10-minutes, 2–3 daily: aerobic, weights, stretching	Rebounder daily best for lymph	Inactivity we are designed to move
F i l t e r s	Attitude Psyche	Joy: laugh, appreciate, forgive When you can’t feel joy, try ->	ThoughtField, activity, thought tapes, diet, cocoa, aromatherapy	“Stuck” emotions: anger, fear, grief, worry, over-under joy, shame, guilt
C o r e	Digestion Detox	Chew food thoroughly for salivary enzymes to heal gut, lose weight Gut: Minerals magnesium, zinc, organic plant-based-fulvic acid	Pro-biotics, enzymes, if needed HCL, green juice Constitutional Hydrotherapy Tissues: vitamin C, sweat	Cold drink & food Lots of supplements… if you can’t absorb food, you can’t absorb supplements
	Dental	Brush & floss	Eat healthfully: teeth reflect & amplify	Root canals, mercury, mixed metals
	Structure	Upper ribs UP & forward, head up, shoulders relaxed	Loosening, yoga, “cat” stretching	Trauma, excessive stress: physical, mental, emotional
	Stress Response	Choose 2nd thought	Listen to Mozart, your p, brainwave music ANS reset	Getting hooked on stress response
	ABCDS Pull it all together	Intentional healing …a form of prayer	Focused visualization	Reliance on a “silver bullet” cure

ABCD'S of Self-Care

© 2002 Marel Norwood, PhD • Stress Solutions