A Mini Action Plan For Our Silent Heroes Within

Dear Friends,

In our last issue, we discussed how we carelessly and unwittingly wear out our bodies. This time, I want to discuss what positive things we can actually do for these tired organs.

So here is a body-friendly list you can start implementing straight away as a way of recalling how to live without overworking your body, backed by scientific evidence and mindful tips.

 For our feet

• 20–30 minutes of walking daily (at a gentle pace)

• Spend a few minutes barefoot at home, touching the ground/floor

• Stretch thoroughly: bend forward and try to touch the floor

• When you get home: Rest your feet against the wall for 5 minutes

• In the evenings, a 2-minute mini Thank You massage

Every step you take supports your health, as well as being a step forward in life.

Get Moving / The Lymphatic System

The lymphatic system, like the heart, has no pump; gentle movement is its circulation.

A daily 20- to 30-minute walk or 10 minutes of stretching in the morning activates this system.

Mindfulness: Imagine gently massaging your organs as you walk; be aware of the rhythm of your steps.

For our Digestive System

• Eat slowly, chew thoroughly

• Allow 3- to 4-hour gaps between meals during the day

• Stop needless snacking: if you are not genuinely hungry, if your hunger is in your mind, if it does not replace a meal, don’t eat

• Have simple meals 1–2 days a week, consuming single-food items if possible

• When you feel hungry, drink 1–2 glasses of water first

• During emotional eating: take 3 deep breaths and ask yourself, "What is my real need, to eat, or something else?"

What we eat affects not only our stomachs but also our soul.

Digestive Break / Autophagy

Frequent eating keeps the digestive system working non-stop. Finishing dinner early and leaving a 12- to14-hour gap until the first meal in the morning supports autophagy, the cellular "cleansing" process.

 Mindful Eating: eat without screens or conversation; chew each bite at least 20 times, paying attention to the taste, smell, and texture; this triggers enzymes and reduces the burden on the stomach.

For our brain

• 5 minutes of mindful observation in the morning (mindfulness without meditation)

• At least 1 hour of screen-fasting every day

• Reset your mind with the "BrainWave Advanced Binaural Programs" app

• With every thought ask yourself "Is this thought really mine? Is there a reason for me to be in it?"

Your mind is yours. It is primarily you who will use it; you have the right to choose its users.

Sensory Detox

The brain gets worn out by constant stimulation. Fifteen-minute sessions of silence (without music or podcasts) each day allow the nervous system to rest.

Mindfulness: The practice of "doing nothing". Look out of the window, allow thoughts to come and go - be a non-judgmental observer.

For the Heart and Liver

• Heart: do not suppress emotions, support them with your breathing

• Liver: reduce sugar and alcohol

• Get cleansing support with artichoke & milk thistle

• Avoid processed foods and chemical exposure

• Write down 3 things you are grateful for every day 

A clean liver means a light heart.

Reducing the Workload

Alcohol, ultra-processed foods and additives place extra strain on the liver. The kidneys constantly work to maintain fluid and mineral balance.

Cut down on packaged foods; increase your intake of water and herbal teas (mint, ginger); prioritise fibre-rich foods.

Mindfulness: As you drink water, imagine it circulating through your body – thank yourself for giving your body something "pure".

For the kidneys

• Water → Calculate your daily water intake need at 30 ml/kg, but never drink less than 2 litres of water.

• Consciously avoid excessive salt intake

• Avoid unnecessary medicines and supplements 

One of the hardest-working inner laundries.

Reduce your stress load / Recognise your vagus nerve point and learn to be at peace with it

Chronic stress puts pressure on the cardiovascular and immune systems. Slow, deep breathing stimulates the vagus nerve, putting the body into "rest and digest" mode.

Incorporate a 5-minute Breathing Exercise into your life 3 times a day (4-4-4-4) (inhale for 4 seconds – hold for 4 seconds – exhale for 4 seconds – hold for 4 seconds).

 Mindfulness: Pause during moments of stress; feel your feet—ground yourself.

For the lungs

• Deep breathing: 4 - 4 - 6 (4 seconds inhale, hold and 6 seconds exhale)

• Spend at least a few minutes in nature every day → if you have no other option, even your balcony will do

• Avoid clothing that constricts your chest

• Breathe down into your diaphragm

Remember that you are not just breathing, you are living

Resetting Your Biological Clock / Sleep

Sleep is the main time for repair, detoxification and brain "glyphatic" cleansing.

Go to bed and wake up at the same time every day; sleep for 7–8 hours without interruption; disconnect from digital devices an hour before bedtime; sleep well into the night, not just until sunset.

Mindfulness: When you get into bed, feel only the support of the mattress and pillow; the room should be cool, dark, and quiet.

For the skin

• Less products, more breathability: clean ingredients

• Opportunities to sweat: walking, sauna, yoga

• Outer beauty comes from inner cleansing

• Sun: 10–15 minutes (morning/evening light)

• Natural moisturiser: e.g. coconut oil

The skin tells the outward story of what lies within.

Mindfulness: Slow down when washing your face, applying cream or shaving. Feel the texture of your skin, the warmth of the water and the scent of your product.

Or, as you lie down at night, imagine your skin as a shield protecting you from light and thank it.

For immunity

• Sleep hygiene: 22:00–06:00 is the recommended sleep window for our day.

• Probiotic-friendly, natural nutrition

• Supported by black elderberry, ginger and turmeric

• Hugging, touching, chatting — love strengthens immunity

Being alone weakens immunity.

Being social and forming close relationships strengthens immunity.

Mindfulness: At the end of each day, write down three things you are grateful for. Positive emotions increase heart rhythm coherence and balance immune-related gene expression.

“Wear gratitude like a cloak, and it will feed every corner of your life”.

Rumi

For the Musculoskeletal System

• Take a 2-minute stretching break every hour

• Light strengthening exercises 2–3 times a week

• Small habits that support posture

• Trampoline: the most enjoyable strength training

 We stay young as long as we keep moving.

 Rather than spending hours at the gym, taking advantage of every movement opportunity in your daily routine makes a lasting difference to your body. For example, interval training (1 minute very fast, 3 minutes slow x 4 rounds) is a serious workout.

Mindfulness: During the day, you can walk not just to get from one place to another, but mindfully, feeling every moment of the walk, being aware of your steps, your breath, your body movements and the sensations around you (such as the wind, sounds, smells).

Final Thoughts

The body doesn’t need to be disciplined, rather it should be embraced gently.

Whatever we do, let us do it not as punishment, not out of obligation, but as a compassionate act of gratitude.

Our bodies are already working for us all the time.

Now it's our turn: let us work for it too.