8 Natural Doctors, which cost very little and enhance the length and

quality of life.

N
Nutrition. Fruit, grains, nuts, and vegetables help to prevent disease and heal
the body. Plant foods contain fibre, vitamins, minerals, and phyto-chemicals
(special molecules with wonderful healing properties). Use these fresh as
grown. Fruit and Vegetables: 3-5 servings* a day OF EACH. Whole grains: 6-11
serving a day. Legumes (peas, beans etc): 2-3 servings a day. Use nuts and
seeds moderately they are a very concentrated food. Avoid fats, oils and
sweets. Maximum 3 meals a day and NOTHING except water in between. * see
back page for serving sizes

E
Exercise. Daily exercise helps to prevent and heal disease. The heart and
lungs work faster, oxygen and nutrients are carried to all the cells of the body
for repair, waste products are removed and carried to the kidneys for excretion.
Every organ of the body benefits from exercise. The bones, bowels, brain,
heart, immune system, kidneys, lungs, muscles, nerves, skin, stomach, get
stronger and work better. 30 minutes of brisk walking every day is a big
benefit.

W
Water. Our bodies are more than 70% water and every vital function of the
body needs water. Washing the outside of the body with clean water is also
essential for good health. Adults need at least 8 cups (2 litres) of water daily
and more if it is hot or when you exercise. 8 cups of water daily may lead to the
following benefits: a clearer brain, less headaches, better blood pressure, more
energy, less pain after exercise, less kidney or bladder infections AND a
healthier, younger skin.

Sunlight. Sunlight sustains all life on earth. It lifts our spirits, kills germs,

S
keeps the skin healthy, is a source of Vitamin D (essential for healthy bones),
stimulates the immune system, lowers LDL-cholesterol, lowers blood pressure,
stabilises blood sugar. How much sunshine a person needs depends on the
time of year, UV levels, skin type and health of that person. Skin phototypes
strongly affect the rate of vitamin D synthesis in the skin. Sunburn damages
the skin and may lead to cancer later in life. Protect the skin during the hottest
hours (10am 4pm)

T
Temperance. True temperance means abstaining from what is harmful and
moderation in what is good. We say we are independent and free, but many
people today depend on coffee, cigarettes, alcohol, over the counter drugs etc.
We use them for energy, to keep calm, help us cope. The best help comes from
God. Jesus said Come unto me...and I will give you rest Matthew 11:27.

A
Air. We can live for weeks without food, days without water, but only a few
minutes without air. Some signs of lack of oxygen are tiredness, low creativity,
poor memory, poor concentration, confusion, depression. To get enough air we
should learn to a) breathe through the nose, b) use the abdominal muscles c)
exercise in the open air d) open windows during the day and at night so that
fresh air can circulate.
R
Rest. The whole body needs sleep. Some symptoms of lack of sleep are
irritability, burning eyes, delayed reaction time, drowsiness. The body needs
deep sleep to repair and heal itself and to lay down memory. Coffee, tea,
alcohol, food in the stomach, anger, worry, drugs, late hours all inhibit deep
sleep. Sunshine, exercise, fresh air, regular schedule, an empty stomach,
reading Gods word and talking to Him in prayer before you sleep will enhance
sleep.

T
Trust in God. Trust means to place confidence in, to hope. The relationship
between the mind and the body is very close. The condition of the mind affects
the physical health. The Bible says And they that know thy name will put their
trust in thee: for thou, LORD, hast not forsaken them that seek thee. Psalm
9:10
Isaiah 27:5 Or let him take hold of
my strength, that he may make peace
with me; and he shall make peace with
me.
Philippians 4:13 I can do all things
through Christ which strengtheneth
me.
USEFUL RESOURCES
Mountain Exercise:
Join a group for a mountain walk every
Sunday morning. Meet at 6h50 at 10
Bollihope Crescent or at 7h00 at the
gate to Rhodes Memorial.
Enquiries: 021 689 1789 Monday and
Friday 9.00-12.00 and 16.00-18.00
Cooking
Demonstrations:
Learn how to make delicious plant-
based recipes
1st Sunday of the month 11h00-12h30
at 10 Bollihope Crescent, Mowbray.
Enquiries: 021 689 1789 Monday and
Friday 9.00-12.00 and 16.00-18.00
Free Health Expo: 16th April 2017,
10h00-14h00, Better Living Centre, 242
Main Road, Plumstead.
Come for
assessment of
weight, waist
circumference,
Body Mass Index,
Blood Pressure,
Lung Expiration
Volume, Fitness, Health-Age.
Enquiries: 021 689 1789 Monday and
Friday 9.00-12.00 and 16.00-18.00
.
*Guide to Serving sizes: -
Fruit: one serving is 2 small or 1
medium size fruit (+ 100g); 125ml of
berries. Large fruits eg. melon,
pineapple, mango a serving is about
125ml.
Vegetables: one serving is 125ml
cooked, 250ml raw.
Legumes: one serving is 125ml
cooked.
Grains: 125ml cooked (rice, millet,
sorghum, pap), 1 slice of bread. 1/2 a
roll.
YOUR HEALTH YOUR
CHOICE
We may think that health is the result
of the genes we inherit from our
parents. This is only partly true.
Researchers have discovered that
genes have small control centres
called epigenes (epi means above or
over). Epigenes act like on or off
switches and can activate or repress
the gene. Epigenes respond to
conditions in the cell, for example, the
amount of water, whether vitamins and SETTING THE STAGE FOR
minerals are present or absent, the SUCCESS
amount of oxygen available, the
Our choices affect our overall health,
presence of toxins, the pH (acid or
but it is also true that health affects the
alkaline state of the cell), and various
brain and its ability to make wise
other factors. The wonderful news is
choices and follow through into
that by making wise choices, we can to
appropriate action. The 8 Natural
a great extent control the on or off
Doctors help to strengthen the brain
position of the epigenes.
and its ability to think and to reason
Here are a few lifestyle choices which
analytically and to make better choices.
can help to keep bad epigenes off:
Habits are formed when we repeat
Exercising 30 60 minutes 5-7
thoughts and actions over and over
days a week
until. This forms pathways in our
Eating a nutritious plant-based
brains. Psychologists tell us that 21
diet
Sleeping 7-8 hours each night repetitions form a habit. Similarly, it
takes the same to break a habit. The
(for adults; teenagers, children
best way to break an old habit is to
and babies need more sleep)
Getting enough sunlight replace it with a healthy one. Here we
Breathing deeply of good quality have a powerful aid. While our task is
air to decide to do right, if we ask God to
Drinking 6 to 8 glasses of water help us, and trust in Him, He will give
daily the strength to break bad habits and
Having a positive outlook form good habits.
Managing stress appropriately