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A HEALTH AND HAPPINESS PILL

(Make your own)  

Graham Bishop

Fresh air  

Get outside and breathe some, for at least half an hour a day or preferably an hour.  Eat your lunch outside; go for a walk even if it is cold and gloomy.  Avoid busy streets with lots of vehicle fumes.  Head for the beach, the bush, a park, or the Botanic Gardens.

Sunshine 

Sunshine is pretty important as a source of vitamin D, so when its shining find a sheltered spot and spend at least 10 minutes there, concentrating on how good it feels and exposing as much skin as possible. Sunshine can be scarce in winter, so when it’s out don’t procrastinate, but put other things aside and get out and have your 10 minute soak in it. 

Water 

You can make water that tastes just as good as any bottled water by leaving it open in a wide mouthed bottle in the fridge overnight.  Pour a large glass first thing in the morning and keep drinking it throughout the day.

Exercise 

You could go to a gym, but gyms cost money and walking doesn’t cost anything at all. Nor do you have to go anywhere to start or need a lot of special gear. You just open the door and step out.  Furthermore you will also get some fresh air and maybe even some sunshine as well, two things that even the most expensive gyms don’t deliver.  You can choose a route to suit to but try to include some hills and even a few steps if there are some around. A walk each and every day is one of the best counters for depression that there is. Leave your cell phone at home, and look at the view instead.

Fruit and veg 

Aim to eat four or five pieces of fruit of day.  The cost of fruit varies enormously but you can usually get an apple, a banana and an orange, and a kiwi fruit for about the same cost as a pie or a packet of chips, and your body will love you for it.  Add to them two servings of coloured vegetables at dinner time (peas, carrots, tomatoes etc). Imagine your plate as consisting of four quarters, one quarter of for meat or the equivalent, one quarter for rice or spuds or pasta, and one half for coloured vegetables.

Preparation 

Don’t peel vegetables.  Most of the goodies are lurking just beneath the skin.  Scrub or brush them and cook them in a minimum of water, or preferably steam.

Meat 

Buy meat from a butcher if you can.  You get exactly what you want, not six or eight when you actually want seven chops.  You don’t pay for the packaging or the bits of the fat that you can’t see.  When you cook it, grill or bake it, rather than frying it.

Salt and sugar 

If you use a lot of salt and sugar, try reducing the amount by half or a third.  I did and was surprised to find the food actually tasted better.

Refined food 

Select less-refined food, wholemeal or multi-grain bread rather than white, raw sugar rather than white, and brown rice.

It is better to eat a little good food than a lot of junk. Follow the suggestions above and in a few days your digestion will improve, your skin will start to glow, and you will start feeling good. As an extra bonus, your libido will get a boost.

Health and happiness is not a pill

 Dr Graham Bishop
22 Erin St
Roslyn
Dunedin
New Zealand