NEWSTART

Introduction

The NEWSTART Lifestyle Program is based on 8 simple points. It is an acronym for: Nutrition, Exercise, Water, Sunshine, Temperance, Air, Rest and Trust in God. NEWSTART is a physician monitored, scientifically researched lifestyle change program based on eight fundamental principles proven to help you achieve optimum health.

NUTRITION 

Definitions

Nutrition is the interaction of nutrients and other substances in food in relation to maintenance, growth, reproduction, health and disease of an organism. Nutrition, nourishment, or aliment, is the supply of food materials required by organisms and cells to stay alive. Proper nutrition is the foundation of good health and recovery. 

Nutrition is also referring to as what we eat and drink to provide energy and nourish our body.

Classes of nutrients and examples of food

✓ Carbohydrates (rice, garri, yam, bread, wheat, maize, etc.)

✓ Protein (beans, meat, fish etc.)

✓ Fat and oil (groundnut oil, palm oil, avocado, etc.)

✓ Vitamins (carrot, orange, pineapple, watermelon, etc.)

✓ Minerals (pumpkin, watermelon, fruits, etc.)

✓ Water

Importance of proper/adequate or good nutrition

✓ It promotes healthy growth and development

✓ It strengthens the immune system

✓ It helps in prevents aging

✓ It helps to maintain a healthy body weight

✓ It increases a long fruitful life 

✓ Gives vitality 

✓ Keeps skin younger and healthy

✓ It reduces the risk of chronic diseases like cancer, diabetes

Consequence of improper/inadequate or poor nutrition

✓ Malnutrition

✓ Underweight

✓ Obesity 

✓ Age way too early 

✓ Unhealthy skin 

✓ It weakens immune system

✓ Growth retardation 

✓ It increases the risk of chronic diseases like cancer, diabetes, hypertension

EXERCISE/PHYSICAL ACTIVITY

Definitions 

Exercise is the activity requiring physical effort, carried out especially to sustain or improve health and fitness. Exercise is the physical exertion of the body - making the body do a physical activity which results in a healthy or healthier level of physical fitness and both physical and mental health.

In other words, exercise aims to maintain or enhance our physical fitness and general health.

Types of exercise/physical activity

✓ Aerobic exercise: It usually involves altering muscular contractions and relaxation of low or moderate intensity e.g. walking, dancing, swimming, jogging, brisk walking, etc.

✓ Anaerobic exercise: It involves high intensity muscular contractions with minimal or no relaxation e.g. Push-ups, knee bend, weight lifting, etc.

What to do before engaging in exercise/physical activity: It is very essential to have a medical check-up before commencing any exercise/physical activity so as to determine if you are physically and medically fit to engage in exercise/physical activity.

How to start exercise/physical activity: It is vital to start small and grow gradually over a period of time to give the body adequate time to get used to exercising. Exercise should be done at least five days or more weakly for at least 20-30 minutes and the exercise should be tailored to fit individual in respect of their age, health and certain needs.

Importance of exercise/physical activity

✓ It controls weight

✓ It helps to combats health conditions and diseases

✓ It improves mood

✓ It boosts energy

✓ It promotes better sleep

Consequences of not exercising/physical activity

✓ It increases the chances of having chronic diseases like high blood pressure, diabetes, etc.

✓ It increases the risk of Metabolic syndrome (Including obesity and abnormal blood cholesterol levels)

✓ Weak immune system

✓ Digestion issues

✓ Age quickly

✓ It increases chances of getting sick

✓ It increases mortality

WATER

Definitions

Water is a colourless, transparent, odourless, tasteless liquid that forms the seas, lakes, rivers, and rain and is the basis of the fluids of living organisms. Water is a transparent and nearly colourless chemical substance that is the main constituent of Earth's streams, lakes, and oceans, and the fluids of most living organisms. Water functions in washing out toxins and wastes from our body, enabling proper cell function, and supporting DNA structure.

How much water should you drink: It is recommended that we should drink at least 6-10cups daily.

Importance of drinking enough water

✓ It helps in maintaining body fluid balance

✓ It helps in maintaining the body temperature

✓ It helps in acid-base balance in the body

✓ It helps in brain functioning

✓ It helps in protecting the tissues, spinal cord and joints

✓ It helps in flushing out toxic substances out of the body

✓ It helps in maximizing physical performance

✓ It helps in preventing constipation

✓ It aids digestion

✓ It helps with nutrient absorption

✓ It helps in losing weight

✓ It improves blood-oxygen circulation

✓ It helps to fight off illness

✓ It boost energy

Consequence of not drinking enough water

✓ Dehydration 

✓ Constipation

✓ Stiffness of body joints

✓ Less sweating and urination

✓ Increase in body temperature

✓ Acidosis and alkalinosis of the body

SUNLIGHT

Definitions 

The sun is the established energy source ordained by God to sustain the cycle of life for plants and animals. Sunlight is supremely important for the body’s metabolism and hormonal balance. The sun gives off light and heat, and we need both to make the earth a warm, comfortable place to live.

Importance of sunlight

✓ Sunlight helps to heal certain diseases like cancer, tuberculosis, and leprosy.

✓ Sunlight has a beneficial effect on skin disorders, such as psoriasis, acne, eczema and fungal infections of the skin.

✓ Sunlight lowers cholesterol.

✓ Sun exposure lowers blood pressure.

✓ Sunlight is the source of vitamin D

Consequence of not having adequate sunlight

✓ Lack of sunlight can even impair your child’s eye development.

✓ Lack of sunlight can actually lead to a form of clinical depression.

✓ Lack of vitamin D

✓ Lack of sunlight has been linked to certain cancers, dementia and schizophrenia

TEMPERANCE

Definitions

Temperance is moderation or self-restraint, especially in eating and drinking. Temperance is the virtue that moderates our attraction of pleasures and provides balance in the use of things of this world. It’s important to remember, “total abstinence from substances that are harmful and moderate use of substances that are helpful.” 

Importance of temperance

✓ Abstinence from any lifestyle that are hazardous to health

✓ Self-control

✓ Self-determination

✓ Self-restraint

✓ Self-actualization

Consequence of intemperance

✓ Harm to one’s life

✓ Death 

✓ Accident 

✓ Injury

✓ Diseases

AIR

Definitions

Air is the invisible gaseous substance surrounding the earth, a mixture mainly of oxygen and nitrogen. Air is a mixture of several gases that are invisible and odourless. It consists of about 78% nitrogen, 21% oxygen, and less than 1% of argon, carbon dioxide, and other gases as well as varying amounts of water vapour.

The body’s most essential resource is air. More important than food or water, proper breathing and pure air are fundamental to good health.  Avoiding breathing contaminated air (smoking) helps prevent the development of lung cancer.

Importance of good air

✓ Fresh air is good for digestion

✓ Improves blood pressure and heart rate

✓ It makes you happier

✓ Strengthens your immune system

✓ Fresh air cleans your lungs

Consequence of poor air

✓ Brain death

✓ Fainting or coma

✓ Cognitive changes

✓ Behavioural changes

✓ Personality changes

✓ It increases chances of chronic diseases like cardiovascular diseases

REST

Definitions 

Rest is the state of inactivity. It means freedom from activities (work, strain or responsibility). Restoration requires rest because sleep allows the body to renew itself.  Having the necessary amount of 7-8 hours of sleep is important in maintaining a healthy immune system. 

More important than how long you sleep is how well you sleep to obtain physical and mental rejuvenation. Quality sleep is significantly improved by going to bed before midnight. It is stated that 2 hours before midnight equals 4 hours after midnight. “Early to bed and early to rise” is a vital NEWSTART principle, and a healthy lifestyle makes this principle easier to maintain. 

Importance of Rest

✓ It rejuvenates your body and mind

✓ It regulates your mood and is linked to learning and memory function

✓ It boost the immune system

✓ It prevents high blood pressure

✓ It prevent heart diseases

✓ It boost energy

✓ It promotes productivity

✓ It increases quality of life

Consequences of not having enough Rest

✓ Accidental death

✓ Depression

✓ Weakened immune system

✓ High Blood Pressure/Hypertension

✓ Decreased productivity

✓ Heart diseases like cardiac arrest, heart attack, heart failure

✓ It decreases quality of life

✓ It decreases energy

✓ Mood changes

TRUST IN GOD

Definitions

Trust in God means we must place our confidence in nothing besides God. Trust in God means placing our faith in Jesus alone for salvation. Nothing we do can earn our salvation. “For by grace you have been saved through faith, and that not of yourselves; it is the gift of God, not of works, lest anyone should boast” (Ephesians 2:8–9).

Trust in divine power directly linked to physical health (Proverbs 3:5-6), trust in God is a gift leading to right choices. Excess and unrelieved stress can cause our body to weaken and become susceptible to disease. Sometimes, we are faced with unfavourable circumstances and situations that cannot be controlled. Instead of allowing ourselves to worry ourselves sick, placing our trust in God to take care of the situation would spare us from needless stress.

Importance of trusting in God

✓ He can do all things

✓ He is our creator

✓ He is the ultimate hope and solution to ✓ every problems of life

✓ He can heal

✓ He can save

Consequences of not trusting in God

✓ Life is at risk

✓ Failure 

✓ Disappointment

✓ Untimely death

✓ Sickness