Stress-Less

The 5 Tibetans

Transcript of the Feature ‘Health Matters’ on Radio X  from 24 March 2014

I’m Tom Meyers, Stress Coach and welcome to this weeks episode of Health Matters.

Last week I spoke to you about the 7 minute workout. If you don’t want to spent hours in the gym,  or spent miles running around the block, but you do want to get some form of high intensity training in your daily routine then the 7 minute workout with its 12 steps is great.

This week I’m going to offer you a low impact alternative that was suggested  by several people on my Health Matters Facebook page and which I’ve also heard is practiced in group in some offices at the European, Commission. This practice is called the The 5 Tibetans. It is a series of exercises that are reported to be over 2500 years old and are linked with rejuvenation, increased energy, stress reduction, enhanced sense of calm, clarity of thought, flexibility and general improvement of health and wellbeing. And who wouldn’t like all of that?

Unlike the 7 minute workout which combines aerobic and resistance training the 5 tibetans is all about getting your energy centres spinning again.

5 Tibetans

(Image from http://selfevolutionblog.com)

The idea behind these exercises is that with age your energy centres spin rate reduces and that this reduction is related to ill-health and decreased vitality. Practice the 5 Tibetans daily – which one could say are 5 specific yoga-like exercises – and thus increase the spin rate of your energy centres and the result is is that you stay healthier and have more energy and stay younger longer.

The eye of revelation

(Click on the picture above for the Free download of the pdf The eye of revelation with the personal story of Peter Kelder. It contains the actual story of the discovery of the monks and their anti-aging routine that has become known as “The Five Tibetan Rites of Rejuvenation.”)

To good to be true? The only way to find out is to try it.

Information on these exercises I’ll post on my Health Matters blog and Facebook page but you can also google them by tapping into the search bar 5 Tibetans you’ll find plenty of websites with information.

To get familiar with the exercises it is suggested that you start very slowly like with 3 repetitions of each exercise to begin with. Built it up over 2 weeks to up to 7 and when you feel comfortable with them you can increase them  to 14 and then 21. 5 to 10 minutes is what it should takes?

And if I can make another suggestion do them in the morning? It’s a great way to get yourself going.

Health Awareness Week

Next week I’ll talk to you about the Health Awareness Week, Radio X is organising between the 7th and 11 of April. In the Health Awareness Week the question “What is Health” will be at the center of the various programs, features and contributions. Want to know more or contribute then keep listening to Radio X.

I’m Tom Meyers Stress Coach for Body & Mind and contributor of though to a healthier way of living have a great week and if you want to know more about  my work or send me a message then visit tommeyers.be

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Stress-Less

7 Minute Workout

Transcript of the Feature ‘Health Matters’ on Radio X  from 17 March 2014

I’m Tom Meyers, Stress Coach and welcome to another episode of Health Matters.

Todays topic is about fitness: What if a 7 minute workout a day would give you the same results as several hours of running around the block or several workouts in the gym a week ? Would you try it?

12well_physed-superJumbo.jpg

Sounds to good to be true. Well this is what two guys from the Human Performance Institute, Division of Wellness and Prevention in Orlando, Florida suggest. They came up with a 7 minute high intensity circuit training using body height and hint that 7 minutes a day decreases body fat, increases endurance and muscular fitness.

7 minutes… spread over 12 exercises of 30 seconds with a pause of 10 seconds between each. No special tools are needed just you and your body weight a chair – however take one without wheels – and your local wall.

You can even download a free app for your smartphone to guide you along, easy.

Well they say you have to go deep during these 7 minutes as that is the point. You must face your discomfort zone for this one but off-course knowing your limits and to stop before you get injured is the message.

With the exercises there are also contraindications so don’t do this when your overweight, untrained, injured or suffer from hypertension or a heart disease. And if you’re starting from scratch meaning having done no exercise for a long time and your unsure about your health then a doctors visit is recommended before you start.

These exercises wont make you an athlete and it maybe a hype for the moment but it might be just the ticket for you to start to doing some exercises, to get moving again or to pick up those good intentions again you set out at the beginning of the year. Yes while I’m at it how are you doing with those new years resolution? Did you join the fitness club and are you still going? Did you know that in Belgium the average time a person is actually an active member is only 2 ½ months…

Anyway before your start think about your motivation as willpower is  something you can fall back on and what you need to make it a lasting experience.

Built it up gradually and have a thorough look at all the exercises one by one to check out the right posture.

End with a reaset breathing exercise to get your system back into ease mode.

And last but not least have fun.

For more information on the 7 minute workout do a google search you’ll find plenty including the various apps and videos

I’m Tom meyers, Stress Coach for Body and Mind and contributor of thought to a healthier way of living.

For more information visit www.tommeyers.be

http://well.blogs.nytimes.com/2013/05/09/the-scientific-7-minute-workout/?_php=true&_type=blogs&_r=0

http://www.7-min.com

Stress-Less

Recognise and Change

Transcript of the Feature ‘Health Matters’ on Radio X  from 03 March 2014

I’m Tom Meyers, Stress Coach and welcome to another episode of Health Matters.

Last week I talked about how important it is to have down-time after working hours and that some big companies are taking action as the cost of sickness due to work-stress is getting out of proportion.

Not surprising as work-related stress is now being considered one of the biggest health challenges in Europe. In Belgium it is estimated that 2 out of 3 employees are affected by it.

The impact of stress on your health, wellbeing and the economy can’t be left ignored anymore with personal suffering, increased sick days and social and economic consequences being very real and present.

However and as I mentioned before it is amazing how little effort it really takes to make the difference. Increased stress level awareness followed by small adaptations to lower the stress response can make the difference between being ailed by stress or living and working with ease.

How to recognise that stress has got you in its grip is an important factor to changing the tide. So lets have a look.

Physical signs: Neck, shoulder or back pain, tension headaches, digestive problems,…

Emotional signs: Negative thoughts, loss of motivation and mood swings.

Mental signs: Confusion, difficulty to concentrate, memory loss

Behavioural changes: Seep disturbance, increased smoking, drinking or medication intake.

Specific work-related stress signs are deteriorating relationships among colleagues, increased staff turnover and numbers of employees being absent due to sickness.

Once you recognize that you’re stressed acknowledge it and respond ,don’t let it drag on.

Here are some tips to help yourself.

Seek professional help when you feel you’re not in control anymore.

Take care of your physical and emotional health by learning and implementing daily health promoting behavior. Don’t postpone taking care of your health till it gets calmer at work or at home. That day might never come when you haven’t got your stress levels under control in the first place.

Take regular breaks and don’t feel guilty about it. To perform well, regular pauses to clear your mind is not a waste of time as it will make you more and not less productive.

Don’t over-commit yourself.

When work or your workload gets out of hand talk it over with a colleague. Sharing or connecting with others has proven to be a great way to reduce the pressure.

Make sure you take enough time to unwind when the work day is over or at the weekend. Have a look at your diary is there still room for you?

With ever changing demands, more to do and less time to do it in…. reflection on how to stay healthy and health promoting behavior isn’t a luxury and must be seen as a personal and social priority.

On tommeyers.be you can download a free copy of ‘Reaset: The return of Ease’ with information, exercises and free audio to breathe your stress away and help you to drift into ease.

I’m Tom meyers, Osteopath DO, Stress Coach for Body and Mind, Public Speaker and contributor of thought to a healthier way of living and working.

Stress-Less

There are after working hours…

Transcript of the Feature ‘Health Matters’ on Radio X  from 24 February 2014

I’m Tom Meyers, Stress Coach and welcome to another episode of Health Matters.

This week I like to talk to you about that special time after work. That time that is supposed to be free time, time to rest, relax, recuperate your mind and body and escape from work.

A combination of events has made that that this free-time has become a luxury – not often seen by many employees – while it is supposed to be the norm. It started with employers handed out laptops, tablet and smart phones as a so to speak bonus but the other side of the coin was that employees could be called upon 24/7 and so be more productive…

…and then there was the recession with many redundancies leading to less employees to the same amount of work and employees feeling the sword of Damocles above there heads as maybe they were or are the next on the chopping block…  creating anxiety induced compulsive behaviour and staying longer at work to show commitment and in many cases that extra time is needed as they are working for 2 or more.

… and if not at work to work extra hours at home during the week, weekends… holidays

Recognise it?

I remember a story a friend told me once. He didn’t want to follow this path. He wasn’t going to stay at work to show the bosses in this way that he was committed. His bosses and colleagues rebuked him for his so called anti-social behaviour. His comment I can do my job in the time that is foreseen and it shows I’m very good in what I do. Believe it or not his contract wasn’t prolonged because he ‘didn’t fit in’…

This is the state of our working environment.

The cost of the 24/7 working environment, of the information overload man has created is 1 trillion dollars in America alone. Yes a 1 with 12 zero’s behind it.

us-1-trillion-dollars

And lets not forget the human suffering this overloaded and perverted works society has created like the 60 suicides at France Telecom between 2008 and 2011.**

It’s a hard wake-up call to reality but companies are waking up. Like at Volkswagen where some employees email is turned off 30 minutes after their shifts end and BMW who are planning to make agreements with employees to stipulate the times where they can’t be contacted.*

I sincerely hope it is the start of a global change in attitude and behaviour in the work environment from employers to stake holders but also from employees themselves.

We need to stop and start to make sense again.

Our way of living has been destroying nature with climate changes as a result… and still we didn’t listen.. now … with the way we are living we are destroying ourselves…

The time to take Health Matters to heart can’t be postponed till tomorrow. You are the one that makes the difference. You are the future. You control how your future looks like and don’t let anyone tell you different.

I’m Tom Meyers, Stress Coach for Body and Mind and contributor of thought to a healthier and brighter future.

Don’t want to miss the weekly episodes of Health Matters then subscribe to the podcast in iTunes or google’s Feedburner the links you can find on the website tommeyers.be

* http://www.news.com.au/finance/work/employers-step-in-to-prevent-worker-burnout-at-volkswagen-goldman-sachs-bmw/story-e6frfm9r-1226774626115

** http://www.spiegel.de/wirtschaft/unternehmen/selbstmordserie-france-telecom-mitarbeiter-verbrennt-sich-selbst-a-759124.html

Health Matters

Influenza and ……. Soup

Transcript of the Feature ‘Health Matters’ on Radio X  from 17 February 2014

I’m Tom Meyers, Stress Coach and welcome to another episode of Health Matters.

This week I like to talk to you about Influenza or commonly known as the flu. Currently, in Belgium, the consultation rate for flu-like symptoms is rising. (Influenza surveillance programme in Belgium)

Flu is an infectious disease caused by the influenza virus. It is typically transmitted through the air by coughs or sneezes in very small liquid droplets that contain the virus.

The difference between the flu and a common cold is that a cold starts with a sore throat which goes away after a couple of days and is followed by a runny nose and a cough.

Flue symptoms are usually more severe and come on very quickly: chills, fever, runny nose, sore throat, muscle pains, headaches, coughing and feeling weak especially at the onset are the most common signs.

The common cold and flue are both infectious and thus can be transmitted to others.

What I personally find fascinating is looking at illnesses from another perspective, for example, the biobehavioral perspective (understanding what your symptoms tell you).

Like when you have a cold with a cough and runny nose what do you say to people. Don’t come to close I’ve got a cold.

The same people if you haven’t told them but who can see you’re coughing and sneezing will keep a distance from you …

When your throat aches so much you can’t even talk? What does that mean?

In case of a flue you have a fever aches and pains can’t concentrate… What behaviour follows?

Are you seeing the underlying message is don’t come to close… better stay away from that person… can’t communicate and hypersensitivity aches and pains due to fever…

They say…

“leave me alone’ your body is telling you that you need a break, some  ‘time-out’ and stay at home for a few days to recuperate. In the case of flu 5 days is recommended.

Not only are the flue and cold signs saying that you need time for you and that you should stay at home good to recuperatie. A recent study from the University of Hasselt has shown that if people with flu would stay at home for a few days the spreading of the disease could be reduced by 75%.

So how to prevent flu or getting a common cold.

  • Keep those stress levels in check as chronically elevated stress levels lowers your immunity
  • Enough rest sleep is needed to give your body the time to relax, recuperate and regenerate itself
  • Wash your hands regularly especially when you have been in public places, like bus and metro.
  • Don’t come to close to people who have or you suspect to have a cold or flu
  • More tips…

And when you have the flu or cold make sure you get some needed rest and although it won’t cure you to make you feel better drink freshly made chicken soup. it is scientifically proven that grandma was right once again… Chicken soup acts as an inflammatory agent and speeds up the movement of mucus through the nose relieving congestion. Fresh soup is also nutritional and hydrates your body.

 

For more details and focused advice book in to see your Osteopath and discuss your health plan for the next few months.

Stress-Less

What is Stress? (Recap)

Transcript of the Feature ‘Health Matters’ on Radio X  from 27 January 2014

I’m Tom Meyers, Stress Coach and welcome to another episode of Health Matters. In Health Matters I take a closer look at the S word that has become one of the biggest challenges to our health and wellbeing STRESS.

In this episode I like to go back to where we started and refresh your memory on what stress is.

Stress is an autonomic biological response triggered so we can adapt to the changing environment. Stress gets you up in the morning, allows you to face challenges and makes you jump away from that oncoming car. Stress is good and it’s essential for your survival.

However our days are not like the those when we were chasing or being chased by predators and for which this response was designed and perfectly suited. We have some very different challenges to respond to which are more psychosocial: Am I good enough, what is my boss going to say, I don’t meet my deadlines, oh no another traffic jam, or we fret when the bus is late once again,… to which we react with the same physical response as when we are being chased by a lion… increased heart rate, blood pressure, and respiratory rate, muscles tense up and our digestion and libido are inhibited

So we found the cause of stress … it’s our biology!!! it hasn’t gotten the 2014 update yet… but I’m sorry to say no it isn’t that simple. Our biology works just fine. It just needs enough time to reset itself after the stressful event is over.

The real cause and problem that we’re facing is that we don’t take enough time for our biology to relax, recuperate and regenerate itself. One stressor isn’t over and the next one is already upon us… resulting in wear and tear.

Time to relax do you have it? How many of you feel guilty when you’re doing nothing? Or how many of you judge others because they are seemingly doing nothing? I know you’re out there… but hey some of you are conditioned that way by their parents… You must always seem to busy… However, time is nigh to unlearn that doing nothing is a waste of time… maybe using the words doing nothing isn’t really appropriate. Lets call it what it is… ‘unwinding’… and the time is nigh to take unwinding more seriously.

Unwinding is good and should be part of your daily health promoting behavior routine just like eating 3 healthy meals a day, drinking enough still water and some daily low impact exercises.

How much unwinding do you need well that all depends on you. Everyone has a different tolerance to the effects of stress depending on age, gender, genetics, experience and so on. You are unique 🙂

However be aware as even the strongest person of those you least expect it fall prey to stress…

On that note keep listening to Health Matters or if you’ve just joint me here on Radio X go to the website and listen to the previous features full of tips and contributions of thought to a healthier way of living as Health Matters today and can’t be postponed till tomorrow.

I’m Tom Meyers stress coach for body and mind and contributor of thought to a healthier and more joyful way of living.

For more information on Health Matters visit my website tommeyers.be

Stress-Less

Ageing with Ease

Transcript of the Feature ‘Health Matters’ on Radio X  from 20 January 2013

I’m Tom Meyers, Stress Coach and welcome to another episode of Health Matters. In Health Matters I take a closer look at the S word that has become one of the biggest challenges to our health and wellbeing STRESS.

This week I like to talk about ageing. Have you hear or read about research done by Doctor Rudi Westendorp from the University of Leiden as regards to our life-expectancy?

In brief Dr Westendorp says that biologically we’re programmed to become 50 years old but children that are born today will probably become 100. Yes 100… doubling what we are biologically programmed for. Interesting to know is that in 1914 the average age of British men was 50 and women 54. That’s a huge increase in life expectancy in a very VERY short time… and probably never seen before in our history.

Today a life expectancy of 80 or 90 is already considered normal. However how are going to experiencing these extra years? In health or sickness? Will we age gracefully?

I don’t think it will come as a surprises to you but all that depends on your health behaviour of today. Keeping those stress levels balanced out is one major factor for staying healthy in later life.

Knowing what you want is another. Many people fall into a black whole when they retire… according to Dr Westendorp we don’t seem to know what to do with the extra time that is given to us.

To live longer should be a present and we should accept that getting older comes with a wrinkle … or two. Also it is not because you’re having your 65 plus card that you suddenly should stop using that stair in the metro or your bike to get around for short distances no you need keep moving.

Keeping up a good social life is also critical. Who lives alone will get ill more quickly and dies faster. Statistics show that being alone is far more deadly than smoking… still… smoking should be avoided as it will reduce your quality of later life and reduce your life expectancy significantly too.

To come back to element of stress. How does stress reduce your life expectancy? Well it will increase the wear and tear on your heart and vascular system for one but also and what is less known it will effect your DNA. Stress has an influence on the length of your telemores which is a protective hood that sits at the end of your chromosomes. Stress increases the speed of degeneration of these telomeres and reduced telomeres length is associate with disease and decrease in life expectancy.

It is not only stress that has an influence on telomere length also lifestyle factors, like smoking, and malnutrition

However the good news is that health promoting behaviour like breathing exercises, meditation, a balanced diet, social support and exercise have proven to reverse telomere loss and even increase it size again.

There another good reason for taking good care of your body as Health Matters today and can’t be postponed till tomorrow.

On that note I’m Tom Meyers stress coach for body and mind and contributor of thought to a healthier and more joyful way of living.

For more information on Health Matters visit my website tommeyers.be

Stress-Less

Transcript of the Feature ‘Health Matters’ on Radio X  from 20 January 2013

Want to listen to this feature then visit: Health Matters on Radio X

I’m Tom Meyers, Stress Coach and welcome to another episode of Health Matters. In Health Matters I take a closer look at the S word that has become one of the biggest challenges to our health and wellbeing STRESS.

This week I like to talk about ageing. Have you hear or read about research done by Doctor Rudi Westendorp from the University of Leiden as regards to our life-expectancy?

In brief Dr Westendorp says that biologically we’re programmed to become 50 years old but children that are born today will probably become 100. Yes 100… doubling what we are biologically programmed for. Interesting to know is that in 1914 the average age of British men was 50 and women 54. That’s a huge increase in life expectancy in a very VERY short time… and probably never seen before in our history.

Today a life expectancy of 80 or 90 is already considered normal. However how are going to experiencing these extra years? In health or sickness? Will we age gracefully?

I don’t think it will come as a surprises to you but all that depends on your health behaviour of today. Keeping those stress levels balanced out is one major factor for staying healthy in later life.

Knowing what you want is another. Many people fall into a black whole when they retire… according to Dr Westendorp we don’t seem to know what to do with the extra time that is given to us.

To live longer should be a present and we should accept that getting older comes with a wrinkle … or two. Also it is not because you’re having your 65 plus card that you suddenly should stop using that stair in the metro or your bike to get around for short distances no you need keep moving.

Keeping up a good social life is also critical. Who lives alone will get ill more quickly and dies faster. Statistics show that being alone is far more deadly than smoking… still… smoking should be avoided as it will reduce your quality of later life and reduce your life expectancy significantly too.

To come back to element of stress. How does stress reduce your life expectancy? Well it will increase the wear and tear on your heart and vascular system for one but also and what is less known it will effect your DNA. Stress has an influence on the length of your telemores which is a protective hood that sits at the end of your chromosomes. Stress increases the speed of degeneration of these telomeres and reduced telomeres length is associate with disease and decrease in life expectancy.

It is not only stress that has an influence on telomere length also lifestyle factors, like smoking, and malnutrition

However the good news is that health promoting behaviour like breathing exercises, meditation, a balanced diet, social support and exercise have proven to reverse telomere loss and even increase it size again.

There another good reason for taking good care of your body as Health Matters today and can’t be postponed till tomorrow.

On that note I’m Tom Meyers stress coach for body and mind and contributor of thought to a healthier and more joyful way of living.

For more information on Health Matters visit my website tommeyers.be

Stress-Less

Move it… but low impact.

Transcript of the Feature ‘Health Matters’ on Radio X  from 13 January 2013

I’m Tom Meyers, Stress Coach and welcome to a new season of Health Matters.  In Health Matters I take a closer look at the S word that has become one of the biggest challenges to our health and wellbeing Stress.

This week I’m going to get you moving.

That exercise relieves stress probably doesn’t come as  a surprise to you but did you know that the long-term effects of daily exercise can be a powerful antidepressant more effective than any antidepressant drugs on the market?

The question you will ask off-course is how much exercise and what type? Well that depends on you? Are you a sportive person or not? How long have you been inactive? Too much too quick and you’ll become discouraged because you can’t keep it up or get injuries. So set yourself a realistic goal.

As time goes, it is better 5 minutes now and then then a 1h work-out if stress relieve is what you seek. This can be a walk around the block, cycling to work or to the shop. It doesn’t have to be sport? It is about moving. Taking the time to stretch those legs and move those arms.

Gardening, walking the dog, playing with your children, taking an elderly person for a walk a couple of times a week can all be seen as exercise, even cleaning if it is done with a certain vigour and heart.

The mistake many people make is to sit all day in the office stressing out but then to compensate go for a good hard run in the evening? The purpose of exercise is to relax, to lower the sympathetic tone of your autonomic nervous system and increase the relaxation response.

Stress heightens your heart rate, blood pressure, breath rate with all the adverse effects that has and that I’ve talked about before on Health Matters. So imagine that when your heart rate and blood pressure has been high all day and you on top of that go and strain your body more with a good challenging run… you’re putting the pressure on even more… that can be a recipe for a heart attack or stroke… and unfortunately it is more common then you think.

Oh you don’t like exercise, you think it’s boring then the solution can be to make a mind shift and see it as transport from A to B and walk and cycle as much as you can to go to the shop, work or for any reason you need to get around. Leave that car behind if you have to get somewhere within a radius of say less then 5 km away. Get a decent backpack with waist strap that can hold some groceries and a few 1.5l bottles or something that you think you’ll need to make that exercise – shopping or trip to work practical and more enjoyable.

So in short regular 5 minutes of low intensity exercise decreases stress. Best is what scientist call green exercise meaning exercise that takes you outdoors.

  • Short sessions are better then 1 long one
  • Take the time as time doesn’t come to you.
  • Find something that gets you moving that you know you enjoy.

The benefits over time are improved heart rate variability, lower heart rate and blood pressure, increase in willpower and resilience. In general improved health and wellbeing.

I’m Tom Meyers, Stress coach for body & mind and contributor of thought more joyful and healthy way of living. For more information on Health Matters go to the website tommeyers.be

Stress-Less

How to make those resolutions stick

Transcript of the Feature ‘Health Matters’ on Radio X  from 06 january 2014

I’m Tom Meyers, Stress Coach and welcome to another episode of Health Matters. In Health Matters I take a closer look at the S word that has become one of the biggest challenges to our health and wellbeing STRESS.

This week I like to talk about how to make those health resolutions you made over the last two weeks stick.

I sincerely hope that with the insights I shared with you last year that some of your resolutions include health and health promoting behavior.

In fact recommended for making your goal stick is to choose just one resolution. One challenge that you like to take on your journey and that you can focus on fully and what is more important then health?.

Resolutions are changes of things you’re not so happy about and always go hand and hand with conflict. On a bad day when you have too many conflicts with your resolutions on top of the daily challenges you are more prone to fall into the bad habits again and that needless to say creates negative emotions and stress.

So to avoid that choose 1 firm resolution.

Other steps to success are the following:

Be realistic: Choose a resolution that is challenging but don’t put your goals to high either.

Get support: Although they are personal talk to someone about it. Get a support partner or circle of people that can help you and on who you can count on to help you back on track. Talk to them about your journey and discuss how they can help you in the process.

Learn a Reaset breathing exercise or practice a meditation technique: Changes and challenges are stressful and thus the body is always involved. Reducing stress levels in your body therefore is essential as it will help you to focus, handle distractions and temptations better. They will also help you to master your fears and moments of anxiety that you surely will face in the course of your journey. In a nutshell it will help increase your willpower and you surely will need that.

Get a notebook: Write down your goal, why you want this change, what the benefits are in the long run and what the pitfalls are. To go deep into quest behind the question use the 5 why’s iterative question approach. Which is when you’ve written down your answer to the first question ‘Why you do this’… to ask ‘why’ again in response to the answer you’ve given and after that Why again and so on 5 times? This way you really determine the root motivation. After that you could also add what the benefit could be for others? Your family, friends, colleagues? Try to see the bigger picture.

Willpower workout. Like training to run a marathon, or learning how to play an instrument changing a habit, implementing health promoting behavior or increasing your willpower it is all about repetition and to keep on practicing and expecting that some days it will be difficult.

Good luck and let me know how you get on.

I’m Tom Meyers stress coach for body and mind and contributor of thought to a healthier and more joyful living.

Enjoying Health Matters then share the episodes with your family and friends by going to the radiox.eu website or visit my website tommeyers.be