The 10 Health Commandments

  1. Spirituality – love is the supreme ethic we should adhere to
  2. Diet – unprocessed wholefood in the right proportion plus hydration
  3. Rest and sleep – make sure to get 7 to 8 hours’ quality sleep per night
  4. Avoid toxins – eliminate all forms of toxicity
  5. Movement and air – be active and move as much as possible
  6. Elimination – make sure your plumbing system is working well
  7. Manage stress – address all forms of stress
  8. Electromagnetic fields (EMFs) – avoid electromagnetic smog
  9. Recreation and pleasure – laughter and sunshine is the best medicine
  10. Wise supplementation – use wholefood supplements to prevent illness

Today chronic disease is more widespread than ever, despite the many conventional treatment options available. Follow 10 simple health commandments to ensure health and happiness.

In spite of the highly advanced medical technology we have today, diseases such as cancer, diabetes, heart disease, arthritis and various bowel disorders are more prevalent than ever before. All these chronic and degenerative diseases share a common origin: the modern lifestyle. Poor diet, nutrient deficiencies, stress, lack of sleep and exercise, electromagnetic smog and environmental toxins all directly contribute to the problems that are ruining our health today.

The conventional approach is to treat each of these various diseases with different drugs or surgery, but ignoring the fundamental factors that are at the root cause. By taking control of our own health through addressing these underlying causes, we can free ourselves of the seemingly endless cycle of drugs, surgery, and many visits to doctors’ offices and hospitals.

We’ll discover that happiness, health and true vitality lies within us and that prevention should be the cure! The Ten Health Commandments to follow should be:


All the technology in the world will not save us if we are not spiritually anchored. There are three important spiritual principles we should adhere to:

  • Love is the peak of all intellectual and emotional alignment. It is the most supreme ethic we should obey. Most of us do not have a true understanding of what unconditional love is, or how to apply it in our daily lives. Where there is love, there is no fear; and through self-love we’ll aspire to taking care of ourselves properly – body, mind and spirit.
  • Spiritual purpose – knowing our spiritual calling will give us a sense of purpose and aspiration to fulfil our vision and dreams. It will give us a true reason to live and take care of ourselves.
  • Living in the moment – my survival mechanism remains ‘Five minutes at a time!’ Dwelling on yesterday makes us depressed and thinking about tomorrow leaves us anxious. Only by faith and trust will we find contentment in the moment. By being spiritually conscious we’ll have the right attitude towards the other nine Health Commandments.


Food should be our medicine. Apart from stress and toxicity, nutritional defi ciencies are the main cause of disease. Nonetheless, with so many fad diet philosophies sold to us today, there’s never been more confusion as to what we should eat. It remains simple: we should eat unprocessed wholefood in the right proportion. See my article on The Ten Dietary Commandments (issue 139) on how to refine your diet and ensure adequate hydration.


Not only have we forgotten the value of rest, but also how to do it. With TV, computers and synthetic lighting keeping us stimulated and awake until the wee hours of the night, we don’t obey the old adage: early to bed and early to rise. In a normal circadian rhythm, the hormone melatonin naturally increases after sundown and during the night, peaking between 10 pm and 3 am. Melatonin increases immune cytokine function and helps protect us against infection. That is why you’re so likely to get a cold or flu after not sleeping well for a few nights. In studies, lab rats denied the chance to rest and sleep die within two to three weeks.

Make sleep and rest a priority. Allow between seven and eight hours for sleep each night, reduce exposure to artificial light and don’t go to bed too hungry, too full or too grumpy.


Both external and internal toxins create havoc with our health. External toxins come from our environment, such as synthetic chemicals added to food, pharmaceutical and recreational drugs, air and water pollution, heavy metals from amalgam (silver) fillings, cigarette smoke and pesticides. Internal toxins are generated inside our body, through oxidative stress, bacterial and yeast toxins (biotoxins), low-grade viral infections or negative thoughts. These all add to the burden of toxins in our body. To achieve optimal health, we should reduce our exposure to toxins and eliminate those already present in our system through proper detoxification strategies.


Our ancestors, like contemporary hunter-gatherers, walked an average of about 10 km per day, with frequent bouts of more intense physical activity. Even in most Western societies, people were very physically active until the Industrial Revolution.

Today, we are almost completely sedentary. It is important to note that too much sitting (eight hours behind a desk at work) and sedentary time is harmful even if you’re otherwise getting enough exercise. Many of us who are ‘weekend-exercise-warriors’ may meet the recommended government guidelines for exercise (30 minutes of moderate to vigorous activity five days a week), but we’re still sitting for eight hours throughout the day, which is detrimental to our health. In some countries, standing work stations are being implemented in office spaces. It is important to be on the move continually during the course of the day.

We don’t have to run a marathon every day, but plain garden and domestic work can keep us adequately active. Simple measures such as taking the stairs instead of the elevator can make a huge difference. In addition to being active daily, we should ideally exercise for at least 20 minutes every other day – with a balance between aerobic (running, cycling), anaerobic/strengthening (weights) and stretching (yoga). Even simple breathing exercises or exercising in the outdoors will do wonders for our health.


It is very important to ensure our plumbing system is working effectively. A healthy person is supposed to have a well-formed stool up to three times daily (after each meal). Anything less than that. could be a sign of constipation. When we’re constipated, our toxins are reabsorbed and autointoxication takes place, placing more strain on our liver and kidneys.


Our physiological and psychological health are so intertwined. The one will affect the other. We are all exposed to stress factors on a daily basis, but the only difference is how we handle or manage stress. For example, when we have a headache and feel tired, we will be more irritable, while ongoing emotional stress will manifest as physical ailments. There is a strong link between bottled-up emotions and cancer.

Psychologically our beliefs, attitudes and thoughts trigger emotions and body energy changes, which in turn trigger changes in the physical body. Conversely, a healthy body will tolerate all kinds of stress better. Therefore, to manage stress effectively, we need to have spiritual consciousness, enjoy a balanced wholefood diet, exercise regularly, sleep well, and apply all the other health commandments listed to balance body, mind and spirit.


We should, as far as possible, clean up electrosmog in and around our homes. Switch off all bedroom electric circuits at night, which includes that comfy electric blanket! Turn off all wireless devices at night. This includes cordless phones and electric alarm clocks. Cell phones should be switched off or put on flight-mode during the night. Also try to limit day-time exposure to these devices as much as possible. Use cell phone headsets or a shielding device such as Waveex to reduce harmful effects of EMFs.


It goes without saying that laughter is the best medicine! Yes, we don’t make enough time today for ‘just enjoying life’. Spending enough quality time with family and friends, enjoying the outdoors, sunshine and activities we love doing, is absolutely vital to our health.


Today we face nutritional bankruptcy due to nutrient-depleted food at our disposal, and never before have we been exposed to so many toxins. Wise supplementation will aid our bodies to eliminate these toxins more effectively and support our physiological functions, therefore supporting overall health. However, supplements will never make up for poor food choices. A balanced wholefood diet should remain our first line of defence for preventing and treating illness!


We simply cannot expect to be healthy without adhering to these Ten Fundamental Pillars of Health. We so easily become fixated on one area of life, where we exclusively spend all our energy. The tendency is to excel in either our work, sports or a hobby; but I’ve come to realise the following truth: ‘The art of life is not to be perfect in any specific sphere of life, but rather to aspire to a perfect balance between all spheres.’


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The 10 Health Commandments

Heidi du Preez
About The Author
- Pr.Sci.Nat., M.Sc. She is a Nutritional Scientist, registered as a Professional Natural Scientist. She has a master's degree in Food Science, and is currently working towards a PhD in Biomedical Science. Heidi consults in private practice in Cape Town, using a holistic, biomedical approach, incorporating diet, supplementation, detoxification and spiritual well-being. She is co-author of the health recipe book Naturally Nutritious Wholefood Cookbook.