Never before in the human history, have we become so sick. Our health is at stake because we moved away from natural living. In this short guide, we explore the secrets that our ancestors knew to live healthy and a happy life. Unless we embrace a natural lifestyle, our well-being will remain a big question mark.

1. Seven Secrets of
Health &
Happiness
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Introduction to The
Seven Secrets
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Is health closely tied to happiness?
As a child, I used to hear this saying quite often “Health is
Wealth”. I didn’t realize the real meaning of this quote until mid 30’s.
At 35, I had a severe lower back pain and my body screamed for
help. It needed much more than a cure.
A new journey begins
In search for a cure, I discovered new ways of living. These
ideas were centuries old, but they rarely get enough attention in our
modern “quick fix” world. Thanks to the natural ways, my back pain
is fully recovered. Today, I enjoy a healthy and energetic life.

4. Quite surprisingly, these were simple things that doesn’t cost a
lot of money. All it demands is a way of life which is in sync with
nature. The nature within us and the nature outside of us.
I've summarized these natural ways in the form of 7 simple
habits.
Let’s begin the journey.
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#1. Eat Simple
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6. You don’t have to eat less, you have to eat
right.
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We are the product of what we eat
In a world full of processed food, genetically modified food
and junk food, it’s no surprise that we are falling sicker than ever
before. Processed foods have little nutrition value and contains
ingredients comprising of harmful substances. Genetically modified
food is associated with cancer.
Let food be the medicine
Nature has blessed us with amazing food that doubles up as
medicine.

7. • Lemons act as detoxifiers and burn down toxins generated by
burning down undigested fat and increases your body's ability to
digest.
• Tomato contains carnitine, which increases your body's fat
burning process.
• Grapefruit is renowned for its weight reduction abilities.
• Green tea is considered a great oxidizer and promotes
metabolism.
Action Step
1. Make a list of disease-causing foods that you eat daily and
commit yourself not to eat them. Tell at least one friend or family
member that you have stopped eating junk/processed/GMO
food.
2. Visit World's healthiest food website and look for 5 healthy
recipes you can cook easily.
3. Gradually, start replacing disease causing food with healthy food
in your daily meals.
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#2. Breathe
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9. When you own your breath, nobody can
steal your peace.
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Breathing is one of the basic human functions and yet it’s the
most powerful force that keeps us alive. When we focus on breath,
we are at the source of our life.
Breathing is at the source of all powers in
human beings
Breathing connects our mind with the body. It helps us being in
the rhythm of life. When our breathing isn’t rhythmic, we fall apart.

10. For instance, when we are angry, our breathing is faster. When we
are sad or unhappy, our breathing is abnormally short. When our
breathing is slow and long, we feel relaxed.
The breath that you just took, is a gift - Robert Bell
Take time a few minutes everyday to focus on your breath.
You’ll immediately experience a new state of aliveness and energy.
Action step
1. Pay attention to your breathing. Notice the air that goes in and
comes out.
2. Visit www.calm.com and start a 5 minutes guided meditation.
Experience the wonderful gift of breathing. Do it everyday, at
least once.
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#3. Acknowledge
Yourself
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12. Did you acknowledge yourself today?
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Most of us under-appreciate the minor things we accomplish
everyday. Let alone major achievements.
Think about it.
What was the last time you acknowledged yourself?
Take time out to pat your back for every big and small thing
you have achieved in life. At the same time, acknowledge failures. A
lot of people do not acknowledge their failures the same as their

13. success. Acknowledgement has both sides. When you acknowledge
your past mistakes and failures, you drop the baggage of past. You
let go the negative energy in doing so.
Acknowledgement is a powerful positive energy that helps
create a new future. People like to be around those who have
healthy self esteem.
Action step
1. Take pen and paper write your past successes and failures on it.
2. Acknowledge your successes. Appreciate yourself for the great
work you did.
3. Acknowledge your failures. Write down any negative or self-
defeating conversation that arises while writing failures. Instead of
judging yourself, see them as unique opportunities to grow and
learn.
4. Set aside at least one hour every week to acknowledge your
successes and failures. Share it with your close friend or family.
You will feel lighter and happier the every before.
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#4. Keep Moving
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15. Happiness walks on busy feet
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Day by day, our lifestyle is getting sedentary. Modern means of
transportation and technology allows us do most things from the
comfort of our desks. The increased convenience has made us lazier
and vulnerable to disease than ever before.
Keep moving at work
Sitting on chair for prolonged hours can cause serious
musculoskeletal disorders. Avoid sitting on chair continuously. Every
hour, stand up from your chair and walk for a few minutes. This will
allow for free circulation of blood and relaxing of muscles and joints.
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16. Walk at least 30 minutes everyday
Popular research has shown that the benefits of walking and
moderate physical activity for at least 30 minutes a day can help you:
• Reduce the risk of coronary heart disease.
• Improve blood pressure and blood sugar levels.
• Improve blood lipid profile.
• Maintain body weight and lower the risk of obesity.
• Enhance mental well being.
Walking is low impact, requires minimal equipment, can be
done at any time of day and can be performed at your own pace.
You can get out and walk without worrying about the risks
associated with some more vigorous forms of exercise. It’s also a
great form of physical activity for people who are overweight,
elderly or who haven’t exercised in a long time.
Action Step
It can be hard to start walking alone. Find a walking partner you
can walk with everyday. Schedule a time in the morning or evening
and choose a location to go for a walk. Here are some more ways to
start walking in your daily routine:
1. Take the stairs instead of the elevator.
2. Get off public transport one stop earlier and walk to work or
home.
3. Do housework like vacuuming.
4. Walk (don’t drive) to the local shops.

17. 5. Walk the dog (or your neighbor’s dog).

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#5. Unwind
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19. Energy is your fuel, recover it
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Constantly ringing cellphones, social media updates and
emails have increased mental activity. That means, our brain remains
in a state of alert all the time. Working too much or too hard
completely shatters your productivity because doing so robs you of
two of your most valuable resources: your time, and your energy.
What happens when you remain too busy and throw too much
energy at work?
You burn out.

20. Think of energy as the fuel you burn throughout the day to get
work done. When you throw more energy at your work without
taking the time to recharge or nurture your energy levels along the
way—like by exercising, taking breaks, eating well, or investing in
effective stress relief strategies—you’re going to run out of fuel and
burn out.
Action Step
Turn off technology. Unwind yourself by doing physical activity.
Listen to music, play your favorite instrument or play with your kid.
Take a brisk walk to nearby woods or cook a meal. At least once a
day, go outside for a quick walk, eat lunch in a park. Rather than
eating as you work, find a natural view to eat with. Do whatever you
truly love and enjoy doing. Your body will relax and rejuvenate,
ready with more energy.
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#6. Listen to Yourself
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22. No one is more vulnerable than the person
who lacks self-awareness
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Are you too busy to listen to yourself?
You can read every productivity tip out there , you can adapt
the routines of geniuses , and you can eat up every piece of self-help
that comes across the computer screen, but it's completely pointless
if you don't know yourself well enough to put the correct advice into
practice. And knowing yourself begins with observing your
emotions.
Observe your emotions

23. Your emotions act as a guide, letting you know if you're on the
right track or not. If you're too stressed and busy to listen to your
emotions, you might find yourself in a state of unhappiness that
could have been avoided.
The more you pay attention to your emotions and how you
work, the better you'll understand why you do the things you do.
The more you know about your own habits, the easier it is to
improve on those habits. In most cases, this takes a little
experimentation.
Action step
Spend time in self-reflection. Observe your emotions and
notice thoughts that cause them. Be brutally honest with yourself.
Free up your emotional energy by talking to someone or writing it
down on a piece of paper.
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#7. Enjoy Outdoors
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25. The human spirit needs places where
nature has not be re-arranged by the hand
of man
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Most adults are confined to the settings of a gym or on the
treadmill at home to remain physically active. Indoor living has long
been associated with being sedentary, particularly for children.
According to some surveys, American children spend an
average of 6+ hours a day with electronic media (video games,
television, and so on), time that is spent mainly indoors and sitting
down. Not getting outdoors often is a driving force for what we refer
to as “cabin fever”, and even the “rainy day blues.” Staying in the

26. confinement of homes and offices is the reason behind depression,
which results in many chronic ailments.
Get out of the door, everyday
Outdoor living increases physical activity. It is human nature to
become more active when outside because there is so much to see,
and experience in nature.
According to an article published by the Harvard Health Letter,
the simple act of spending time outdoors is loaded with mental and
physical benefits. Getting outside and enjoying the sun is one of the
best ways to treat conditions like Seasonal Affective Disorder.
Being exposed to sunlight begins a process that leads to the
creation and activation of vitamin D. Vitamin D helps fight certain
conditions, including Osteoporosis, Cancer, depression and heart
attacks. Sunlight can help elevate your mood.
Outdoor physical activity can relax and cheer you up, bringing
more smiles and laughter.
Action step
Make time to swim in the ocean, walk in the rainforest, go for a hike
in the country or simply sit in silence on a sunny patch of grass on
your weekend.

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Let’s Summarize
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28. Health is a combination of how you feel inside your body and
what you think inside your mind. Physical health and emotional
well-being are the two pillars of happiness.
Let’s summarize the seven secrets of health and happiness:
1. Eat Simple - Eating simple doesn’t cost you money. It’s about
being conscious about what we eat and replacing it with right
food choices.
2. Breath - Breathing connects our mind with the body. Deep
breathing brings instant relaxation and rejuvenation. Use guided
meditation such as calm.com to develop a habit of deep
breathing.

29. 3. Acknowledge yourself - Recognize your successes and
acknowledge them. Look at your failures and acknowledge them
as valuable lessons. Acknowledgement helps unload the
baggage of past and create a strong self-esteem.
4. Keep Moving - Popular research has shown that the benefits of
walking for at least 30 minutes a day can prevent many chronic
conditions. It increases energy, keeps your heart healthy and
elevates mental well being.
5. Unwind - When you throw more energy at your work without
taking the time to recharge or nurture your energy levels along
the way—like by exercising, taking breaks, eating well, or investing
in effective stress relief strategies—you’re going to run out of fuel
and burn out.
6. Listen to yourself - The more you pay attention to your emotions
and how you work, the better you'll understand why you do the
things you do. The more you know about your own habits, the
easier it is to improve on those habits.
7. Enjoy outdoors - The simple act of spending time outdoors is
loaded with loads of mental and physical benefits. Outdoor
physical activity can relax and cheer you up, bringing more smiles
and laughter.
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30. Conclusion
Buying health products or taking pills isn’t going to help you in
the long run. Imbibing simple lifestyle changes is all you need to
bring a lasting difference to your health and happiness.
The best way to implement these ideas is to take baby step. -
one day at a time. Take one idea a day and implement it in small
way. Gradually, you’ll start building a solid foundation of health,
longevity and happiness.
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31. This Guide is brought to you by: PlentyWell.com
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Using modern research and ancient
science of healing, PlentyWell brings you
the natural way of living to change the
way we heal, feel and move.
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For more advice on natural living, visit www.plentywell.com