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>> Hello and welcome to It Is
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Written Canada.
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Have you ever found yourself
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stretched too thin like you
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have been running on empty
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without enough gas in your tank
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to go on?
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>> Perhaps you're like most of
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us in Canada.
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You wake up in the morning
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feeling tired, not having had
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enough sleep and you go to bed
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at night feeling like you
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didn't get enough done during
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the day.
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[MIKE] Not enough.
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You don't feel strong enough or
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rested enough and you're just
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too tired.
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>> Today on It Is Written
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Canada, we will examine what
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the research tells us about the
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importance of getting enough
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rest and relaxation and share
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with you some effective ways
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you can get more rest and
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relaxation in your life.
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>> To begin with, we have
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Dr. George Cho.
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Dr. Cho is a licensed
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naturopathic doctor who
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practises in the Greater
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Toronto Area.
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He is a member of the American
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College of Lifestyle Medicine
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and the Canadian Society for
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Exercise Physiology.
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His practice focus is on
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lifestyle medicine.
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Dr. Cho, welcome to It Is
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Written Canada.
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>> Thank you for having me.
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It's good to be here.
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>> So we're gonna be talking
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about rest and relaxation and
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how important it is for us.
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So how does it affect a
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person's relationships when
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they are stretched too thin?
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>> Well, like, if I'm stretched
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too thin, you know, you get--
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you're stressed out, you're
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irritable, you get moody and
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all those things are gonna
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have a negative effect on your
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relationships and if someone is
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stretched too thin, my
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assumption is that they're
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probably working really hard,
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right?
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So that means that something's
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gonna give so then that means
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that usually it's family, their
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relationship with their family,
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time with the family is-- could
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be reduced so that's gonna
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negatively affect one's
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relationship with their spouse
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and their children.
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Then if someone's stretched too
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thin, then you start to get
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resentment towards even your
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co-workers and your boss.
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So then those relationships
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get, you know, negatively
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affected.
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So really being stretched too
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thin is overall, any way you
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look at it, it's not a positive
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thing at all when it comes to
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relationships, yeah.
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>> And so, Dr. Cho, being
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stretched too thin, why is it
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then detrimental to a person's
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health if they keep saying yes
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when they are already exhausted
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'cause I know some people have
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a hard time saying no.
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[DR. CHO] Right, right.
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So someone's exhausted, I'm
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assuming they're gonna be very
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stressed out and they're
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probably not getting a
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lot of sleep.
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So we know that stress
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negatively affects your health.
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Stress has been linked with
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chronic diseases like type 2
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diabetes and also if someone
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is exhausted and not getting
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enough sleep, that's definitely
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gonna negatively impact
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someone's health.
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So, again, sleep is linked with
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chronic diseases like type 2
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diabetes, different mood issues
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like depression, anxiety,
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even obesity.
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When someone's lacking sleep,
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their hunger hormones aren't
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working as well and it's not
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regulated so then they will end
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up eating more and it's linked
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with obesity.
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So sleep is-- having enough
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sleep is important, managing
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stress is really important and
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these things can't happen if
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we're constantly overworked and
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exhausted, right?
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>> So often a person will sleep
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less and they think, "Oh, I'm
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gonna achieve a lot more,"
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right?
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So if you're working harder and
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longer hours, are you actually
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achieving more if you're
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sleeping less?
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>> I guess it depends, like, in
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the short term probably, I
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mean, you could probably get a
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lot done, but how about in the
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long term?
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You know, if someone's not
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getting enough sleep and then
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they get-- they end up getting,
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like, let's say, a chronic
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disease like type 2 diabetes or
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cancer, right, are you gonna
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achieve more if you're sick?
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You're not, right?
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So in the short term you could,
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you know, you could really just
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go hard and get some stuff
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done, but in the long term,
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what are the effects, you know?
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I think the better option is to
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have a balanced lifestyle so
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that you can prolong your
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productive years, the years
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that you're not sick, right,
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then you could produce more.
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So it really mean-- it really
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depends on what we mean by
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"more."
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More now?
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Sure, don't sleep, overwork,
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right, but how about over the
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long term?
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If it means more production in
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the long term then getting
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adequate rest is extremely
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important, also the quality of
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your work is better, you know.
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There's companies now who have
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these, like, Google and these
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other companies they have these
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sleeping pods and stuff to
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encourage their workers to get
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rest and businesses know now
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that when their people are
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well-rested, that their
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creativity is better
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and so forth.
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So higher quality work comes
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with more rest, being
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adequately rested and so I
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think that's-- you do not, in
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the long term, you do not
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produce more if you're
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chronically sleep deprived and
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exhausted, yeah.
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>> You know, when I was
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studying at the Canadian
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College of Naturopathic
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Medicine, I often grappled with
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this question, if I sleep less,
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will I achieve more tomorrow or
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less tomorrow?
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And sometimes I thought I will
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achieve more and sometimes I
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realize that, in fact, I was
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achieving less.
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It's that classic, you know,
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the night before the exam,
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should I stay up all night
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studying or should I get some
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sleep?
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Well, it's interesting because
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studies have found that a lack
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of sleep actually causes less
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memory consolidation
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in the end.
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So sleep is divided into two
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categories, what happens
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earlier in the night, we spend
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more time in deep sleep and
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then what happens later, the
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second half of the night, we
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spend more time, that's the
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time where memory consolidation
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happens and if you're not
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getting that sleep
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consistently, then you are not
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actually able to memorize
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things and remember things and
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then act based on those things
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in the same way.
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So if you sleep less, you might
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feel like you're getting more
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done, but if what you have to
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do has to do with, you know,
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acting based on memory or being
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efficient based on figuring
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things out, some kind of
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cognitive deduction, then you
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may get less done, but you feel
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like I'm trying to do more.
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So sleeping less does not lead
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to getting more done
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necessarily.
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>> So, Dr. Cho, how does
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getting enough rest and
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relaxation affect a person's
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immune system?
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>> That's a great question.
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Sleep is really important for
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the immune system.
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Just like the rest of our body,
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the immune system also is
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regulated by the circadian
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rhythm.
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The circadian rhythm is
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obviously, you know, the
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day/night cycle and depending
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on whether it's day or night,
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you have-- different systems in
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the body work at, you know, in
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that rhythm.
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The immune system works within
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that rhythm as well.
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So, for example, at night time,
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they noticed that the level of
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white blood cells in the blood
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actually drop.
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Now you might be thinking,
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"Well, that's bad," but that's
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actually good because it's
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leaving the blood and going to
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your tissues, you see, so it's
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actually very good, you know.
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On the other hand, what happens
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is if someone is sleep
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deprived, they noticed that
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inflammation markers go up.
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So, like, interleukin 6 which
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is a marker of inflammation,
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C-reactive protein which is
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another marker of inflammation,
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these levels actually go up
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when someone is sleep deprived,
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right?
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So inflammation level goes up so
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that means that the immune
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system is not as regulated when
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someone is sleep deprived.
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Now, with the immune cells, we
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have something called
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cytotoxicity which means, like,
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if you have like a natural
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killer cell, these cells, they
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kill pathogens and viruses and
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stuff like that, cancer cells,
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and you want them to work well.
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What they found was that when
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someone has adequate sleep,
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those cells actually work
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better, they're more cytotoxic.
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So sleep enhances the effect,
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not only the numbers of your
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immune cells, but also the
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effectiveness of those
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immune cells.
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And, you know, they look at
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infection, when someone is
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sleep deprived, their risk of
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infections from, you know,
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influenza and so forth, it goes
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up, common cold.
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Even studies using vaccines.
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So you can give a vaccine and
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study the antibody response and
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you can get a-- two groups, you
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can get one group and they're
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sleep deprived, you get another
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group, they're getting adequate
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sleep, then you give a vaccine
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that you can see the antibody
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response.
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The response is two times
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better in those who are
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adequately rested and, in fact,
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in some studies they had to
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give a second dose to the
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individuals who were sleep
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deprived because their response
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isn't good because there's the
00:10:10.04\00:10:12.21
sleep deprivation has
00:10:12.21\00:10:13.24
suppressed their immune system
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so much that they need a second
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dose, but those who have
00:10:15.91\00:10:18.35
adequate sleep, their response
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is fine.
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Antibody levels are doing well.
00:10:20.82\00:10:22.85
So the immune system is
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suppressed when we're sleep
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deprived and when we get
00:10:26.09\00:10:27.92
adequate rest, it works
00:10:27.92\00:10:30.43
very nicely.
00:10:30.43\00:10:31.26
So sleep is extremely important
00:10:31.26\00:10:33.50
for the proper function of the
00:10:33.50\00:10:35.70
immune system.
00:10:35.70\00:10:36.80
>> Hi, everyone.
00:10:39.10\00:10:40.00
My name is Arlete Susana and
00:10:40.00\00:10:41.67
this is my sister-in-law,
00:10:41.67\00:10:42.87
Cathy.
00:10:42.87\00:10:43.94
And today we wanted to talk to
00:10:43.94\00:10:45.47
you a little bit about using
00:10:45.47\00:10:47.04
essential oils as a way to help
00:10:47.04\00:10:48.81
promote rest and relaxation.
00:10:48.81\00:10:51.01
They really are such a
00:10:51.01\00:10:52.45
wonderful resource to use so
00:10:52.45\00:10:54.95
that-- a natural solution,
00:10:54.95\00:10:56.22
really, that we can use to
00:10:56.22\00:10:58.02
help, for example, supporting
00:10:58.02\00:11:00.29
sleep, promoting stress-relief
00:11:00.29\00:11:02.79
and anxiety, calming the
00:11:02.79\00:11:04.13
nerves, and we're going to be
00:11:04.13\00:11:07.36
talking a little bit about
00:11:07.36\00:11:08.56
essential oils so that we could
00:11:08.56\00:11:10.07
learn more about them.
00:11:10.07\00:11:11.20
So the first way that we could
00:11:11.20\00:11:12.70
use essential oils are
00:11:12.70\00:11:14.70
aromatically.
00:11:14.70\00:11:15.77
And aromatically just means
00:11:15.77\00:11:17.01
using it as aroma therapy, so
00:11:17.01\00:11:19.01
breathing them in.
00:11:19.01\00:11:20.34
So you can take, for example,
00:11:20.34\00:11:21.91
lavender which is the most
00:11:21.91\00:11:23.48
popular oil that you can use
00:11:23.48\00:11:25.35
for rest, it's actually very
00:11:25.35\00:11:27.65
well known for promoting rest
00:11:27.65\00:11:29.95
and relaxation and calming,
00:11:29.95\00:11:31.52
soothing, the kind of peaceful
00:11:31.52\00:11:33.22
smell.
00:11:33.22\00:11:33.72
So in a diffuser, for example,
00:11:33.92\00:11:35.66
you would just basically put
00:11:35.66\00:11:37.63
water in the diffuser, you add
00:11:37.63\00:11:38.83
one or two drops of the oil
00:11:38.83\00:11:40.23
that you choose, in this case
00:11:40.23\00:11:41.43
it would be lavender or
00:11:41.43\00:11:42.43
whatever one you're choosing,
00:11:42.43\00:11:44.43
and the diffuser just basically
00:11:44.43\00:11:46.74
disperses the molecules so that
00:11:46.74\00:11:47.90
it covers a large surface area.
00:11:47.90\00:11:49.74
It's actually a good idea to
00:11:49.74\00:11:51.11
put in the bedroom for people
00:11:51.11\00:11:52.77
who have insomnia or who have
00:11:52.77\00:11:54.18
trouble falling asleep or
00:11:54.18\00:11:55.38
staying asleep or with-- for
00:11:55.38\00:11:57.58
babies who are restless or
00:11:57.58\00:11:59.71
going through colicky kind of
00:11:59.71\00:12:01.82
periods.
00:12:01.82\00:12:02.48
So that's diffuser, but you can
00:12:02.48\00:12:03.72
actually use aromatically, you
00:12:03.72\00:12:05.85
can use the oils aromatically
00:12:05.85\00:12:07.32
in a second way by just taking
00:12:07.32\00:12:09.32
a drop and applying it, like,
00:12:09.32\00:12:11.03
dropping onto your, the palm of
00:12:11.03\00:12:12.99
your hand.
00:12:12.99\00:12:13.86
This one doesn't have
00:12:13.86\00:12:14.76
very much.
00:12:14.76\00:12:15.26
This one's Serenity, this one's
00:12:15.46\00:12:16.40
a beautiful blend, you can try
00:12:16.40\00:12:17.57
it, and you basically take a
00:12:17.57\00:12:18.80
drop and rub it on the palms of
00:12:18.80\00:12:20.67
your hands and then you just
00:12:20.67\00:12:21.80
cup your hands over your mouth
00:12:21.80\00:12:22.97
and your nose...
00:12:22.97\00:12:23.84
...and inhale.
00:12:24.57\00:12:25.34
>> Or on your wrists, you can
00:12:25.34\00:12:26.61
also do it on your wrists.
00:12:26.61\00:12:27.98
That's aromatically.
00:12:28.88\00:12:30.15
The second way that you could
00:12:30.15\00:12:31.18
use essential oils is topically
00:12:31.18\00:12:33.05
and topically is really lovely.
00:12:33.05\00:12:34.68
You're basically using it
00:12:34.68\00:12:35.88
straight onto your skin.
00:12:35.88\00:12:37.39
So you could use fractionated
00:12:37.39\00:12:38.62
coconut oil as a carrier oil,
00:12:38.62\00:12:40.26
just to dilute it and to help
00:12:40.26\00:12:42.06
spread it out more.
00:12:42.06\00:12:43.29
So it's a good thing to use
00:12:43.29\00:12:44.66
fractionated coconut oil which
00:12:44.66\00:12:45.99
is basically just coconut oil
00:12:45.99\00:12:48.30
with a molecule removed so that
00:12:48.30\00:12:49.66
it stays liquid and you
00:12:49.66\00:12:52.30
basically, when you want to
00:12:52.30\00:12:53.50
have-- cover a larger area, so,
00:12:53.50\00:12:56.34
for example, if you want to
00:12:56.34\00:12:59.81
massage your neck or your
00:12:59.81\00:13:00.91
shoulders, I know my husband
00:13:00.91\00:13:02.21
really appreciates it when he
00:13:02.21\00:13:03.98
comes home after a hard day of
00:13:03.98\00:13:06.05
physical labour and-- or if
00:13:06.05\00:13:07.85
you're tense or if you're
00:13:07.85\00:13:09.42
athletic and doing exercise,
00:13:09.42\00:13:10.99
you would pump a little bit of
00:13:10.99\00:13:12.25
fractionated coconut oil with
00:13:12.25\00:13:14.16
something like Deep Blue which
00:13:14.16\00:13:15.79
is a really amazing blend for
00:13:15.79\00:13:18.73
relaxing...
00:13:18.73\00:13:19.76
>> And also your muscles.
00:13:19.76\00:13:20.60
>> Yeah.
00:13:20.60\00:13:21.33
>> Oh, and there's another way
00:13:21.33\00:13:23.16
that you can use it.
00:13:23.16\00:13:24.17
If you have an unscented lotion
00:13:24.17\00:13:27.07
that you really like, what you
00:13:27.07\00:13:28.44
could do, you could put a
00:13:28.44\00:13:29.44
little bit in the palm of your
00:13:29.44\00:13:30.34
hand and then you choose an oil
00:13:30.34\00:13:32.31
of your choice, maybe for the
00:13:32.31\00:13:34.24
scent or for some benefit, so
00:13:34.24\00:13:37.01
you could put a drop or two,
00:13:37.01\00:13:38.55
and then you rub it and you
00:13:38.55\00:13:40.12
just customized your lotion.
00:13:40.12\00:13:42.22
It's great.
00:13:42.22\00:13:43.05
Which is great.
00:13:43.05\00:13:43.82
>> That's a really good idea.
00:13:43.82\00:13:44.62
Yeah, and then you can apply it
00:13:44.62\00:13:45.62
wherever, on your hands and
00:13:45.62\00:13:46.76
your legs, wherever.
00:13:46.76\00:13:48.29
And those are different ways
00:13:48.29\00:13:50.36
that you can use it topically
00:13:50.36\00:13:51.49
right on your skin.
00:13:51.49\00:13:52.83
Actually, a third way onto your
00:13:52.83\00:13:54.73
skin would be to apply
00:13:54.73\00:13:56.46
something like Balance.
00:13:56.46\00:13:58.03
This is one of my favourites
00:13:58.03\00:13:59.00
because it's very woodsy.
00:13:59.00\00:14:00.70
It has a lovely kind of
00:14:00.70\00:14:02.47
woodsy scent.
00:14:02.47\00:14:03.64
That's a great oil to apply on
00:14:03.64\00:14:05.17
the soles of your feet when you
00:14:05.17\00:14:06.47
get up just so you can start
00:14:06.47\00:14:07.64
the day balanced.
00:14:07.64\00:14:09.34
That's literally what it's
00:14:09.34\00:14:10.35
called.
00:14:10.35\00:14:10.95
It's like, it's called the
00:14:10.95\00:14:12.01
grounding blend because it's so
00:14:12.01\00:14:13.35
relaxing and the reason why we
00:14:13.35\00:14:14.95
would put it on the soles of
00:14:14.95\00:14:16.08
the feet is the soles of the
00:14:16.08\00:14:17.45
feet is the area of the body
00:14:17.45\00:14:18.79
that has the largest pores so
00:14:18.79\00:14:20.02
it absorbs it quicker.
00:14:20.02\00:14:21.36
I'm actually doing a course
00:14:21.36\00:14:22.76
called, "Aroma Touch Technique"
00:14:22.76\00:14:24.36
and we're learning a hand
00:14:24.36\00:14:25.73
technique.
00:14:25.73\00:14:26.39
Okay, so you put a little bit
00:14:26.39\00:14:27.86
of fractionated coconut oil,
00:14:27.86\00:14:29.60
just a touch so you can
00:14:29.60\00:14:31.30
basically just rub it...
00:14:31.30\00:14:32.67
...onto the hands on both
00:14:33.77\00:14:34.94
sides.
00:14:34.94\00:14:35.94
So topically is really a
00:14:35.94\00:14:37.47
wonderful way...
00:14:37.47\00:14:38.17
>> Are you done?
00:14:38.17\00:14:39.07
>> For now.
00:14:39.07\00:14:39.77
>> Okay.
00:14:39.77\00:14:40.34
>> [laughs] And the third way
00:14:40.61\00:14:41.71
would be internally.
00:14:41.71\00:14:43.18
Now the only word of caution
00:14:43.18\00:14:44.15
that I would use for internally
00:14:44.15\00:14:46.11
is that you have to be sure
00:14:46.11\00:14:47.25
that you're using a really
00:14:47.25\00:14:48.48
purely sourced oil.
00:14:48.48\00:14:50.62
The oils that we use in our
00:14:50.62\00:14:51.62
family, both our families,
00:14:51.62\00:14:53.46
are the doTERRA oils just
00:14:53.46\00:14:54.86
because they are CPTG graded
00:14:54.86\00:14:57.09
which means that they're
00:14:57.09\00:14:58.26
certified pure, tested grade
00:14:58.26\00:15:00.60
which means that they're so
00:15:00.60\00:15:01.90
pure and so pretty much
00:15:01.90\00:15:04.73
concentrated that you could use
00:15:04.73\00:15:05.97
it like medicine.
00:15:05.97\00:15:07.04
So the way that you would use
00:15:07.04\00:15:08.77
it internally would be by
00:15:08.77\00:15:10.41
taking it, a little cup of
00:15:10.41\00:15:12.11
water, for example, and just
00:15:12.11\00:15:13.94
putting a little bit of water,
00:15:13.94\00:15:15.01
adding a drop and then drinking
00:15:15.01\00:15:16.61
it and then you can take a
00:15:16.61\00:15:17.68
little bit more water to rinse
00:15:17.68\00:15:19.08
the residue and drink it and
00:15:19.08\00:15:20.52
then you're getting the
00:15:20.52\00:15:21.58
benefits internally.
00:15:21.58\00:15:22.58
You can actually also get a
00:15:22.58\00:15:23.89
veggie cap and just put a drop
00:15:23.89\00:15:25.39
in the veggie cap of which ever
00:15:25.39\00:15:27.26
oil of choice like copaiba or
00:15:27.26\00:15:29.16
vetiver, can make a blend and
00:15:29.16\00:15:31.53
you would put a drop or two in
00:15:31.53\00:15:33.23
the veggie cap and then close
00:15:33.23\00:15:35.10
it and then just take it like a
00:15:35.10\00:15:36.77
natural capsule.
00:15:36.77\00:15:38.03
And so there are so many ways
00:15:38.03\00:15:39.93
that you can use essential oils
00:15:39.93\00:15:41.70
and I would encourage you to
00:15:41.70\00:15:43.24
try using them in your own
00:15:43.24\00:15:44.74
home.
00:15:44.74\00:15:45.27
Give it a try and let us know
00:15:45.44\00:15:46.64
how you like them.
00:15:46.64\00:15:47.98
>> So, Dr. Cho, is there
00:15:50.21\00:15:51.11
anything in the Bible that
00:15:51.11\00:15:52.51
speaks to the importance of
00:15:52.51\00:15:54.88
rest and relaxation?
00:15:54.88\00:15:56.82
>> You know, Jesus, He says,
00:15:57.85\00:15:59.65
"Come unto Me all ye that
00:15:59.65\00:16:01.56
labour and heavy laden, I will
00:16:01.56\00:16:02.79
give you rest."
00:16:02.79\00:16:04.49
And, Jesus, He didn't just say
00:16:04.49\00:16:05.69
that, if you look at His
00:16:05.69\00:16:06.66
ministry, He actually
00:16:06.66\00:16:07.86
practised it.
00:16:07.86\00:16:08.66
So, for example, in Mark
00:16:08.66\00:16:10.40
chapter 6, I believe, it talks
00:16:10.40\00:16:13.10
about a story where Jesus has
00:16:13.10\00:16:14.74
His disciples and then He sends
00:16:14.74\00:16:16.64
them off on to do-- on a
00:16:16.64\00:16:19.01
missionary journey, two by two.
00:16:19.01\00:16:20.54
So they go out and they're
00:16:20.54\00:16:22.01
healing and they're preaching
00:16:22.01\00:16:23.38
and all that.
00:16:23.38\00:16:24.41
So they're-- at the end of
00:16:24.41\00:16:25.88
this, they're tired, right, so
00:16:25.88\00:16:27.25
then they come back and then
00:16:27.25\00:16:28.48
they're telling Jesus the
00:16:28.48\00:16:29.62
wonderful things, the wonderful
00:16:29.62\00:16:31.29
things that God worked
00:16:31.29\00:16:33.25
through them.
00:16:33.25\00:16:34.29
And then, it's interesting,
00:16:34.29\00:16:35.29
Jesus says, "Come apart and
00:16:35.29\00:16:38.03
rest a while."
00:16:38.03\00:16:39.26
It's very interesting.
00:16:39.26\00:16:40.20
He didn't say, "Okay, well,
00:16:40.20\00:16:41.86
good job so now here's your
00:16:41.86\00:16:43.20
next assignment," you know,
00:16:43.20\00:16:45.17
like so many people do.
00:16:45.17\00:16:48.17
No, He's different, He says, He
00:16:48.17\00:16:49.47
recognized that they had worked
00:16:49.47\00:16:51.24
very hard and now it was time
00:16:51.24\00:16:53.24
to rest and so He says, "Come
00:16:53.24\00:16:54.58
apart and rest a while," and
00:16:54.58\00:16:57.21
they go for a season just to
00:16:57.21\00:17:00.68
have some time for rest and
00:17:00.68\00:17:02.72
relaxation and so forth.
00:17:02.72\00:17:03.92
So Jesus practised what He was
00:17:03.92\00:17:06.09
saying and so He invites
00:17:06.09\00:17:07.69
everyone who is heavy-laden,
00:17:07.69\00:17:10.83
they're burdened, He says, you
00:17:10.83\00:17:12.53
know, "You need time to rest,"
00:17:12.53\00:17:14.66
and of course we get that rest
00:17:14.66\00:17:17.03
through, you know, physical
00:17:17.03\00:17:18.00
rest and so forth, but also
00:17:18.00\00:17:19.40
through Christ as well.
00:17:19.40\00:17:21.40
>> When Elijah was running away
00:17:23.57\00:17:25.67
from Jezebel, he had done the
00:17:25.67\00:17:27.68
great feat on Mount Carmel and
00:17:27.68\00:17:29.44
now ran from-- for his life.
00:17:29.44\00:17:31.91
He went and sat under a tree
00:17:31.91\00:17:33.78
and complained.
00:17:33.78\00:17:34.98
And he wanted to die.
00:17:34.98\00:17:36.75
He felt so alone, he felt so
00:17:36.75\00:17:38.92
frustrated and so tired.
00:17:38.92\00:17:41.66
And God sent an angel to come
00:17:41.66\00:17:43.83
and give him food and told him
00:17:43.83\00:17:45.83
to rest.
00:17:45.83\00:17:47.23
Elijah went to sleep, woke up
00:17:47.23\00:17:48.90
again, the angel came back,
00:17:48.90\00:17:50.30
gave him more food and told him
00:17:50.30\00:17:51.60
to rest some more because his
00:17:51.60\00:17:53.17
journey before him would be
00:17:53.17\00:17:54.57
great.
00:17:54.57\00:17:55.57
And that just speaks to me of
00:17:55.57\00:17:56.71
the importance of rest in our
00:17:56.71\00:17:58.47
lives and that God notices that
00:17:58.47\00:18:00.11
importance.
00:18:00.11\00:18:00.94
When we feel like we're
00:18:00.94\00:18:01.71
overwhelmed and we're ready to
00:18:01.71\00:18:02.74
give up, God literally will
00:18:02.74\00:18:04.88
send angels to us and say,
00:18:04.88\00:18:06.18
"Hey, calm down, here's some
00:18:06.18\00:18:07.88
food, take a nap, rest."
00:18:07.88\00:18:10.79
>> One of the commandments
00:18:13.79\00:18:15.52
tells us to remember the
00:18:15.52\00:18:16.96
Sabbath day.
00:18:16.96\00:18:18.73
So is that a part of rest?
00:18:18.73\00:18:20.80
How important is that to
00:18:20.80\00:18:22.26
getting enough rest and
00:18:22.26\00:18:23.73
relaxation?
00:18:23.73\00:18:24.73
>> Absolutely, it's really
00:18:24.73\00:18:26.00
important.
00:18:26.00\00:18:27.00
As you mentioned, it's part of
00:18:27.00\00:18:28.14
the ten commandments and in
00:18:28.14\00:18:31.11
that commandment it says that
00:18:31.11\00:18:32.17
six days you shall labour so
00:18:32.17\00:18:33.91
God recognized that labour is
00:18:33.91\00:18:35.21
important, but it says-- He
00:18:35.21\00:18:37.25
says, "I've set aside a whole
00:18:37.25\00:18:38.65
day for you to rest," so come
00:18:38.65\00:18:40.48
apart from your physical labour
00:18:40.48\00:18:43.85
and to rest.
00:18:43.85\00:18:44.62
It's not just physical rest,
00:18:44.62\00:18:45.52
it's also mental rest as well
00:18:45.52\00:18:46.92
and just a time to unwind,
00:18:46.92\00:18:49.19
right?
00:18:49.19\00:18:49.72
Of course, not just sleeping
00:18:49.89\00:18:50.96
all day, you know, it's time
00:18:50.96\00:18:51.96
for worship and fellowship with
00:18:51.96\00:18:54.10
church members and so forth,
00:18:54.10\00:18:55.76
but God-- and so He recognized
00:18:55.76\00:18:58.63
that people need rest and He
00:18:58.63\00:19:00.57
gave us the Sabbath and, you
00:19:00.57\00:19:02.14
know, Jesus says, "The Sabbath
00:19:02.14\00:19:03.61
was made for man," not the
00:19:03.61\00:19:05.61
other way around.
00:19:05.61\00:19:06.61
God made Sabbath to benefit us.
00:19:06.61\00:19:09.41
And I think, when you look at
00:19:09.41\00:19:10.51
the Sabbath, it really puts
00:19:10.51\00:19:13.25
things into perspective because
00:19:13.25\00:19:15.65
in the Sabbath commandment, it
00:19:15.65\00:19:16.65
says that God worked, He
00:19:16.65\00:19:19.29
created in six days and He
00:19:19.29\00:19:21.22
Himself rested.
00:19:21.22\00:19:22.32
Now, you know, if you're
00:19:22.32\00:19:23.89
thinking about any being who
00:19:23.89\00:19:25.39
doesn't need rest, you probably
00:19:25.39\00:19:26.56
think maybe God doesn't need to
00:19:26.56\00:19:27.60
rest, right, but, now I'm not
00:19:27.60\00:19:30.27
saying that God slept
00:19:30.27\00:19:31.93
physically, you know, but He
00:19:31.93\00:19:34.30
also took time away from the
00:19:34.30\00:19:36.47
work of creation or He
00:19:36.47\00:19:38.11
completed it in six days and
00:19:38.11\00:19:39.44
then He Himself, He says He
00:19:39.44\00:19:41.01
stepped back from His labour.
00:19:41.01\00:19:42.31
And so if God did that then how
00:19:42.31\00:19:44.35
much more do we humans
00:19:44.35\00:19:46.72
need the Sabbath?
00:19:46.72\00:19:47.68
So, I personally, I love the
00:19:47.68\00:19:48.78
Sabbath, you know, it's a time
00:19:48.78\00:19:50.39
to just unwind and step aside
00:19:50.39\00:19:53.82
and just rest and reconnect
00:19:53.82\00:19:55.86
spiritually with people and
00:19:55.86\00:19:57.43
spiritually with God and
00:19:57.43\00:19:58.86
socially with others.
00:19:58.86\00:20:00.30
It's really, I think it's
00:20:00.30\00:20:01.06
really, really important.
00:20:01.06\00:20:02.03
And it's interesting,
00:20:02.03\00:20:04.20
Dan Beuttner, the guy who
00:20:04.20\00:20:06.77
researched the Blue Zones, when
00:20:06.77\00:20:09.37
he visited the Seventh-day
00:20:09.37\00:20:10.21
Adventist Blue Zone in Loma
00:20:10.21\00:20:11.81
Linda, he recognized the
00:20:11.81\00:20:13.58
Sabbath in his book, he
00:20:13.58\00:20:15.28
recognizes the Sabbath as an
00:20:15.28\00:20:17.08
important aspect of, one of the
00:20:17.08\00:20:20.22
things that's giving longevity
00:20:20.22\00:20:22.25
to these centenarians in Loma
00:20:22.25\00:20:25.02
Linda.
00:20:25.02\00:20:25.82
He recognizes the Sabbath so...
00:20:25.82\00:20:27.72
I think the Sabbath is really
00:20:27.72\00:20:28.89
important and I think
00:20:28.89\00:20:30.09
practising it is gonna enhance
00:20:30.09\00:20:31.86
our health, not take away from
00:20:31.86\00:20:34.30
it, yeah.
00:20:34.30\00:20:35.60
>> Dr. Cho, I wonder if you can
00:20:36.83\00:20:38.87
give us some advice of how we
00:20:38.87\00:20:41.07
can balance our own personal
00:20:41.07\00:20:43.41
needs with fulfilling the needs
00:20:43.41\00:20:45.17
of others?
00:20:45.17\00:20:46.17
>> Yeah, that's a good
00:20:47.58\00:20:48.51
question.
00:20:48.51\00:20:49.04
So, you know, as a Christian, I
00:20:49.21\00:20:52.65
believe that, you know, there's
00:20:52.65\00:20:54.02
gonna be many times in life
00:20:54.02\00:20:55.38
where you're gonna have to put
00:20:55.38\00:20:57.32
yourself, you're gonna have to
00:20:57.32\00:20:59.55
put other before yourself.
00:20:59.55\00:21:01.32
Christian life calls for
00:21:01.32\00:21:03.09
sacrifice, you know, so I
00:21:03.09\00:21:05.76
believe that in many instances,
00:21:05.76\00:21:07.23
you know, we are called to
00:21:07.23\00:21:09.56
often lay our needs aside and
00:21:09.56\00:21:12.63
help others.
00:21:12.63\00:21:13.84
But, you know, I think Jesus'
00:21:13.84\00:21:15.37
example is really good.
00:21:15.37\00:21:16.50
So, I mean, if there was anyone
00:21:16.50\00:21:17.61
that was meeting the needs of
00:21:17.61\00:21:19.14
others, that was Jesus.
00:21:19.14\00:21:20.91
But let's consider how He went
00:21:20.91\00:21:22.28
about doing it.
00:21:22.28\00:21:23.68
So, first of all, Jesus was not
00:21:23.68\00:21:25.58
doing it by Himself, He had
00:21:25.58\00:21:28.45
helpers, right, the twelve
00:21:28.45\00:21:29.85
disciples.
00:21:29.85\00:21:30.85
You know, and often when people
00:21:30.85\00:21:32.29
wanna-- those, the types who
00:21:32.29\00:21:34.32
wanna often, you know, they
00:21:34.32\00:21:35.76
wanna help others, but they
00:21:35.76\00:21:37.29
often, they feel like they have
00:21:37.29\00:21:38.59
to do everything themselves.
00:21:38.59\00:21:40.03
That was not Jesus' example.
00:21:40.03\00:21:41.80
So Jesus was helping many
00:21:41.80\00:21:43.77
individuals, but He had a team
00:21:43.77\00:21:46.84
and sometimes I wonder, you
00:21:46.84\00:21:47.90
know, are you so overworked
00:21:47.90\00:21:49.90
because you're just trying to
00:21:49.90\00:21:50.97
do everything by yourself?
00:21:50.97\00:21:52.41
That's not the example that
00:21:52.41\00:21:53.54
Jesus sets.
00:21:53.54\00:21:54.78
Also, I think another thing
00:21:55.51\00:21:56.44
that, if you look at the way
00:21:56.44\00:21:57.81
Jesus helped others, was He
00:21:57.81\00:22:01.18
focused on doing certain things
00:22:01.18\00:22:03.69
well.
00:22:03.69\00:22:04.69
So, for example, when we look
00:22:05.15\00:22:06.22
in the Bible, Jesus' ministry.
00:22:06.22\00:22:07.92
What did He do?
00:22:07.92\00:22:09.49
He's preaching, teaching and
00:22:09.49\00:22:12.06
healing.
00:22:12.06\00:22:13.36
As far as I can tell, He was
00:22:13.36\00:22:14.60
not building houses for people.
00:22:14.60\00:22:17.77
Maybe He was, but that-- the
00:22:17.77\00:22:18.97
Bible does not say that.
00:22:18.97\00:22:20.10
So basically, He was not doing
00:22:20.10\00:22:21.57
everything.
00:22:21.57\00:22:22.97
He was doing certain things to
00:22:22.97\00:22:25.44
help people, meet certain needs
00:22:25.44\00:22:27.28
and He was doing that well.
00:22:27.28\00:22:29.31
I think that's really important
00:22:29.31\00:22:30.41
because sometimes, you know,
00:22:30.41\00:22:31.45
we-- it's not bad, but sometimes
00:22:31.45\00:22:33.75
we feel like we have to try and
00:22:33.75\00:22:35.68
meet every single need and as
00:22:35.68\00:22:38.09
an individual, you can't
00:22:38.09\00:22:39.09
do that.
00:22:39.09\00:22:39.75
Even Jesus wasn't doing that.
00:22:39.75\00:22:41.52
His ministry was-- He was doing
00:22:41.52\00:22:43.43
certain things, right?
00:22:43.43\00:22:44.56
So I think it's important to
00:22:44.56\00:22:46.26
know what are we good at, what
00:22:46.26\00:22:49.06
are some of the gifts that we
00:22:49.06\00:22:50.17
have and how to maximize those
00:22:50.17\00:22:52.47
and utilizing those to help
00:22:52.47\00:22:54.27
others and not trying to do
00:22:54.27\00:22:55.74
absolutely everything 'cause
00:22:55.74\00:22:56.74
that's-- then you don't end up
00:22:56.74\00:22:58.24
doing anything well and you get
00:22:58.24\00:22:59.67
exhausted and you can't help
00:22:59.67\00:23:01.38
people effectively then no one
00:23:01.38\00:23:02.41
really benefits, right?
00:23:02.41\00:23:03.85
>> Final question, Dr. Cho,
00:23:04.75\00:23:06.58
there may be someone watching
00:23:06.58\00:23:08.15
who's saying, "I just can't get
00:23:08.15\00:23:09.72
enough rest, I just have too
00:23:09.72\00:23:11.29
much to do," what practical
00:23:11.29\00:23:13.52
strategies could you give for a
00:23:13.52\00:23:15.02
person like that who's just
00:23:15.02\00:23:16.83
looking like, "Hey, I need more
00:23:16.83\00:23:18.73
rest and relaxation, I'm
00:23:18.73\00:23:20.16
convinced that I do.
00:23:20.16\00:23:21.56
How do I get it?"
00:23:21.56\00:23:22.73
>> First thing is to realize
00:23:23.30\00:23:24.83
that it has to be a priority.
00:23:24.83\00:23:26.57
I think sometimes we kind of,
00:23:27.70\00:23:30.74
being overworked is seen as,
00:23:30.74\00:23:31.91
like, a badge of honour, you
00:23:31.91\00:23:34.54
know, it's like, "I only slept
00:23:34.54\00:23:36.31
four hours," and like, "Well, I
00:23:36.31\00:23:37.55
only slept two hours," you
00:23:37.55\00:23:38.81
know, it's kinda like you see
00:23:38.81\00:23:39.71
that as something good, you
00:23:39.71\00:23:41.78
know, but I think that we have
00:23:41.78\00:23:42.82
to realize that there's
00:23:42.82\00:23:43.92
scientific evidence showing
00:23:43.92\00:23:45.02
that it's actually not good,
00:23:45.02\00:23:46.79
you know, you're not doing good
00:23:46.79\00:23:49.09
for yourself.
00:23:49.09\00:23:49.92
It shouldn't really be a badge
00:23:49.92\00:23:51.13
of honour.
00:23:51.13\00:23:51.79
So I think the first thing is
00:23:51.79\00:23:54.96
to just reorient our thinking
00:23:54.96\00:23:58.07
that rest and relaxation has to
00:23:58.07\00:24:00.30
be a priority and it's a good
00:24:00.30\00:24:01.57
priority, it's not-- it doesn't
00:24:01.57\00:24:02.97
mean that you're lazy, it
00:24:02.97\00:24:04.61
doesn't mean that you're being
00:24:04.61\00:24:05.41
selfish, it's just something
00:24:05.41\00:24:06.57
that we need and God designed
00:24:06.57\00:24:08.74
that we need times for rest.
00:24:08.74\00:24:10.61
I think that's a number one.
00:24:10.61\00:24:12.98
And the other thing is to
00:24:12.98\00:24:13.88
prioritize sleep.
00:24:13.88\00:24:15.18
Not everyone of us can go four
00:24:16.22\00:24:18.99
hours of sleep, the research
00:24:18.99\00:24:21.62
suggests probably 7 to 9 hours
00:24:21.62\00:24:24.39
of sleep, maybe if someone's
00:24:24.39\00:24:26.16
younger, probably even more
00:24:26.16\00:24:27.36
than that.
00:24:27.36\00:24:28.06
So practising good sleep
00:24:28.06\00:24:29.86
hygiene is really important,
00:24:29.86\00:24:31.57
going to bed before, they
00:24:31.57\00:24:33.80
usually say, you know, before
00:24:33.80\00:24:34.67
12:00, probably 9:00, 10:00,
00:24:34.67\00:24:37.04
11:00, that's probably better
00:24:37.04\00:24:39.41
and, you know, practising good
00:24:39.41\00:24:41.48
hygiene, sleep hygiene, like,
00:24:41.48\00:24:42.74
you know, keeping the room
00:24:42.74\00:24:43.91
dark, keeping the room slightly
00:24:43.91\00:24:46.61
cool, having a routine before
00:24:46.61\00:24:49.32
bed, not using electronics
00:24:49.32\00:24:51.62
before bed time, those type of
00:24:51.62\00:24:53.62
thing, I think, is gonna help
00:24:53.62\00:24:54.82
you have a good rest.
00:24:54.82\00:24:57.79
Unfortunately, alcohol does not
00:24:57.79\00:24:59.59
promote good sleep, it--
00:24:59.59\00:25:02.83
studies show that it actually
00:25:02.83\00:25:04.47
reduces sleep quality, so,
00:25:04.47\00:25:06.37
alcohol, try to avoid harmful
00:25:06.37\00:25:08.20
substances, those types of
00:25:08.20\00:25:10.24
things, so-- but just having a
00:25:10.24\00:25:12.57
good sleep routine, going to
00:25:12.57\00:25:13.54
bed on time, that's also gonna
00:25:13.54\00:25:15.08
help with getting good rest and
00:25:15.08\00:25:17.11
relaxation as well.
00:25:17.11\00:25:18.61
>> So, Dr. Cho, we have come to
00:25:21.05\00:25:23.08
the end of our program, but
00:25:23.08\00:25:24.72
before we let you go, I wonder
00:25:24.72\00:25:26.52
if you could pray for our
00:25:26.52\00:25:27.96
viewers to experience the
00:25:27.96\00:25:29.59
healing power when they get
00:25:29.59\00:25:31.76
enough rest and relaxation.
00:25:31.76\00:25:34.36
>> Absolutely.
00:25:34.36\00:25:35.20
Let's pray.
00:25:35.20\00:25:36.20
Our Father in heaven, Lord, You
00:25:37.97\00:25:39.43
said that all those who are
00:25:39.43\00:25:41.97
labouring and are burdened,
00:25:41.97\00:25:44.84
that they can come to You.
00:25:44.84\00:25:46.61
And, Lord, we know that there
00:25:46.61\00:25:48.01
are probably many people who
00:25:48.01\00:25:49.81
are watching today who have
00:25:49.81\00:25:52.08
many, many burdens and they
00:25:52.08\00:25:54.32
don't have time to rest, they
00:25:54.32\00:25:56.35
can't relax because of these
00:25:56.35\00:25:57.99
burdens, but, Lord, we know
00:25:57.99\00:26:00.26
that we, as finite humans, we
00:26:00.26\00:26:03.49
cannot take these things
00:26:03.49\00:26:06.33
on our own.
00:26:06.33\00:26:07.60
We need You, Lord.
00:26:07.60\00:26:09.10
So I pray, Lord, for the
00:26:09.10\00:26:10.27
burdened soul, that they would
00:26:10.27\00:26:12.87
come to the cross, they would
00:26:12.87\00:26:14.44
lay their burdens on You and
00:26:14.44\00:26:16.67
that You would give them rest,
00:26:16.67\00:26:18.14
that You would give them the
00:26:18.14\00:26:19.07
peace that they need.
00:26:19.07\00:26:20.88
I pray for those, Lord, who
00:26:21.51\00:26:23.04
are-- have a mindset of
00:26:23.04\00:26:24.61
overwork.
00:26:24.61\00:26:26.01
Lord, help us to understand
00:26:26.01\00:26:27.75
that we are also designed for
00:26:27.75\00:26:29.92
rest and, Lord, we also wanna
00:26:29.92\00:26:32.92
pray that You would help us
00:26:32.92\00:26:34.32
also to keep Your Sabbath, keep
00:26:34.32\00:26:37.29
Your Sabbath holy as You have
00:26:37.29\00:26:38.66
instructed us to do.
00:26:38.66\00:26:39.93
So, Lord, we ask for blessing
00:26:40.83\00:26:42.53
for all of your viewers today.
00:26:42.53\00:26:43.70
We pray in Jesus' name, amen.
00:26:43.70\00:26:46.27
[MIKE & RENÉ] Amen.
00:26:46.27\00:26:47.50
>> Dr. Cho, thank you once
00:26:48.04\00:26:49.37
again for sharing your expert
00:26:49.37\00:26:51.81
knowledge with us on It Is
00:26:51.81\00:26:53.98
Written Canada.
00:26:53.98\00:26:55.08
>> Thank you very much.
00:26:55.08\00:26:56.31
>> Money is like time.
00:26:59.15\00:27:01.38
God gives you what you need and
00:27:01.38\00:27:03.52
you must decide how you are
00:27:03.52\00:27:05.25
going to use it.
00:27:05.25\00:27:06.89
>> Sometimes you need to call a
00:27:06.89\00:27:08.72
time-out, you must rest and say
00:27:08.72\00:27:11.06
enough is enough.
00:27:11.06\00:27:13.50
>> If you want to get more rest
00:27:13.50\00:27:15.50
and relaxation in your life,
00:27:15.50\00:27:17.70
we have a book for you,
00:27:17.70\00:27:19.97
our free offer.
00:27:19.97\00:27:21.84
It is entitled I Want More
00:27:21.84\00:27:24.07
BLANK In My Life.
00:27:24.07\00:27:25.84
>> So you fill in the blank.
00:27:25.84\00:27:28.14
I want more rest and relaxation
00:27:28.14\00:27:30.08
in my life or confidence,
00:27:30.08\00:27:31.75
peace, freedom, joy, hope,
00:27:31.75\00:27:34.85
security, you name it.
00:27:34.85\00:27:36.82
This little book will help you
00:27:36.82\00:27:38.79
find what you are searching for.
00:27:38.79\00:27:41.59
>> Friends, if you want more
00:27:43.83\00:27:45.49
rest and relaxation in your
00:27:45.49\00:27:47.36
life, we would like to
00:27:47.36\00:27:48.83
recommend you turn to God.
00:27:48.83\00:27:51.57
Open the Bible where it is
00:27:51.57\00:27:53.44
recorded that Jesus rested in
00:27:53.44\00:27:55.44
the word of His Father when He
00:27:55.44\00:27:57.17
declared...
00:27:57.17\00:27:58.17
>> When I don't get enough
00:28:10.25\00:28:11.65
rest, I'm not a very pleasant
00:28:11.65\00:28:13.92
person to be around, but I
00:28:13.92\00:28:15.69
become extremely lethargic and
00:28:15.69\00:28:18.03
that's actually a scientifically
00:28:18.03\00:28:19.39
proven point when you don't get
00:28:19.39\00:28:20.43
enough sleep, you will become
00:28:20.43\00:28:22.63
more tired and complacent.
00:28:22.63\00:28:24.17
I have a lack of energy, I lack
00:28:24.17\00:28:27.24
motivation to get things done,
00:28:27.24\00:28:29.27
I lack memory, I can't remember
00:28:29.27\00:28:31.44
the things people tell me, the
00:28:31.44\00:28:32.64
assignments I have for work,
00:28:32.64\00:28:34.31
and that can cause stress in my
00:28:34.31\00:28:35.78
relationships, in my work
00:28:35.78\00:28:37.21
environment and expand
00:28:37.21\00:28:39.41
even further.
00:28:39.41\00:28:40.55
So rest is more than just a
00:28:40.55\00:28:42.45
beauty sleep, it's actually
00:28:42.45\00:28:44.89
necessary.
00:28:44.89\00:28:45.82
¤¤
00:28:45.82\00:28:55.36