The Eight Laws of Health: One Small Habit a Week for the Whole Family

The eight laws of health, often taught as NEWSTART, are eight simple gifts from God that any family can begin practicing this week, one small habit at a time.

It is Sunday evening and the week ahead already feels crowded. Work, school pickups, groceries, and a stack of good intentions about eating better and sleeping more all compete for the same few hours. Maybe you have read about the eight laws of health and wondered whether they are a real plan or just one more list that will make you feel behind. If that sounds familiar, take a breath, because this guide was written for busy families like yours.

The eight laws of health are not a diet, a product, or a program you have to buy. They are eight simple gifts God has already placed within reach: good food, movement, water, sunlight, temperance, fresh air, rest, and trust in Him. Seventh-day Adventists have taught them for well over a century, and many churches today use the memory word NEWSTART to keep them in mind.

Below we walk through each law one at a time. For every one you will find a fact from a trusted health source, a short word from Scripture, and one small habit your family can try this week. This is general wellness education and not medical advice, so please talk with your doctor about your own health, especially before you change your activity or diet with a medical condition.

The short answer

The eight laws of health are eight natural remedies taught by Seventh-day Adventists: nutrition, exercise, water, sunlight, temperance, fresh air, rest, and trust in God. The NEWSTART acronym spells them out letter by letter. They work best together as a daily rhythm rather than a menu, and each can begin with one small, practical habit that the whole family can share.

Where do the eight laws of health come from?

The eight laws of health come from the Adventist health message, most clearly from a single sentence Ellen G. White wrote in The Ministry of Healing. In the chapter called "Natural Remedies," she listed "Pure air, sunlight, abstemiousness, rest, exercise, proper diet, the use of water, trust in divine power" and called these "the true remedies" (The Ministry of Healing, page 127). Abstemiousness is an older word for self control, which is why most modern lists call it temperance.

Many years later the Weimar Institute arranged the same eight ideas into the acronym NEWSTART, according to a health seminar outline published by Adventist Family Ministries. That outline stresses that the eight work as one package, not as separate options to pick and choose. The order of the letters is simply a memory aid, so you can start with whichever law feels easiest in your home.

Is the Adventist health message in the Bible?

The Bible does not list eight laws of health by name, but it does teach that our bodies matter to God and that daily choices can honor Him. The apostle John opened a short letter to his friend Gaius with a prayer for both body and soul. His words show that caring about someone's physical health is part of loving them as a Christian.

"Beloved, I wish above all things that thou mayest prosper and be in health, even as thy soul prospereth." 3 John 1:2, KJV

Paul applied the same idea to the most ordinary parts of life, even our meals. He wrote that the way we eat and drink can be an act of worship, not because food saves us, but because everything we do can be done for God. In context he was answering questions about food and conscience, yet his closing principle reaches every part of daily life.

"Whether therefore ye eat, or drink, or whatsoever ye do, do all to the glory of God." 1 Corinthians 10:31, KJV

The church's Fundamental Belief 22, Christian Behavior, puts it this way: "because our bodies are the temples of the Holy Spirit, we are to care for them intelligently." The same belief says that "along with adequate exercise and rest, we are to adopt the most healthful diet possible." The eight laws are one practical way of living out that teaching, while the Bible itself remains our authority and grace, not health habits, remains the ground of our salvation.

N is for nutrition: what does a healthy plate look like?

A healthy plate is mostly plants, and the Harvard T.H. Chan School of Public Health suggests making half your plate vegetables and fruits, a quarter whole grains, and a quarter healthy protein. Its Healthy Eating Plate also advises drinking water and skipping sugary drinks. Genesis 1:29 shows that the first diet God gave was made of seed bearing plants and fruit, which is one reason many Seventh-day Adventists choose plant based meals today.

In a Haitian kitchen this already feels familiar. A plate of diri ak pwa with a generous spoon of legim and a bright side of sliced avocado or cabbage moves closer to the Harvard pattern, especially when brown rice replaces some of the white and the vegetables get the most room. Your habit this week is simple: at supper, let vegetables and fruit cover half of every plate before anything else goes on it.

E is for exercise: how much activity do you really need?

Most adults need at least 150 minutes of moderate activity each week, such as brisk walking, plus muscle strengthening activities on at least 2 days, according to the Centers for Disease Control and Prevention. The CDC recommends 60 minutes or more of moderate to vigorous activity every day for children and teens ages 6 to 17. For adults living with a chronic condition or disability, the CDC gives the same 150 minute weekly target, and the page adds that anyone unable to meet the recommendations should be as active as they can.

That 150 minutes can be as gentle as 30 minutes on 5 days, and it does not require a gym. Texas evenings in the cooler months are perfect for a walk around the block after supper, with children on bikes and grandparents setting the pace. Your habit this week is one family walk after a meal, and if you have heart trouble, joint pain, or another health concern, check with your doctor first about what pace is right for you.

W is for water: how much water should you drink a day?

Mayo Clinic says the average healthy adult gets enough water with about 11.5 to 15.5 cups of total fluid a day, and that count includes all drinks plus the water in food. Mayo Clinic notes that food supplies about 20 percent of the water we need. A practical check is the color of your urine: colorless or light yellow usually means you are drinking enough.

Needs go up when you sweat, and Mayo Clinic points out that hot or humid weather calls for more fluid than usual. Anyone who has worked a yard in a North Texas summer knows that feeling well. Your habit this week is to set a pitcher of cold dlo on the table at every meal, so that water is the easiest drink to reach for.

S is for sunlight: why does morning light matter?

Morning light matters because daylight helps set the body clock that tells us when to wake and when to sleep. Among its tips for healthy sleep, the CDC recommends getting daylight, especially earlier in the day, such as during a morning or lunchtime walk. A short walk outside in the morning can practice two laws at once, sunlight and exercise.

Light was the first thing God spoke into creation, and He called it good (Genesis 1:3 to 4). As the days shorten in November, the gift of daylight is easy to miss between an early commute and an evening indoors. Your habit this week is to step outside for a few minutes each morning, even just to drink a glass of water on the porch before the day begins.

T is for temperance: what does temperance mean today?

Temperance means using good things in balance and avoiding what harms us. Fundamental Belief 22 teaches that because alcoholic beverages, tobacco, and the irresponsible use of drugs and narcotics harm the body, Christians are to abstain from them. Temperance also reaches into everyday life, from how much sugar we eat to how many hours we spend on a screen.

Paul compared the Christian life to an athlete in training who keeps every appetite under control for the sake of a prize. In the verse just before, he asks his readers to picture runners in a race where only one receives the prize (1 Corinthians 9:24). Then he points out that every competitor practices self control.

"And every man that striveth for the mastery is temperate in all things. Now they do it to obtain a corruptible crown; but we an incorruptible." 1 Corinthians 9:25, KJV

Temperance is not about earning God's favor, and it is never about shame. It is a fruit of the Spirit that grows as we walk with Christ (Galatians 5:22 to 23). Your habit this week is to pick one thing as a family to trim for seven days, such as soda at supper or phones at the table, and talk together about how it felt.

A is for air: is indoor air really that different?

Indoor air can be more polluted than the air outside, and the Environmental Protection Agency reports that concentrations of some pollutants are often 2 to 5 times higher indoors than typical outdoor levels. The EPA also notes that Americans, on average, spend approximately 90 percent of their time indoors. That makes fresh air one of the most overlooked of the eight natural remedies.

Scripture tells us that God formed the first man and breathed into him the breath of life (Genesis 2:7). Every breath we take is still a gift from Him. Your habit this week is to open a window for a while each day when the weather allows, or carry supper out to the back porch on a mild autumn evening and enjoy the Texas sky together.

R is for rest: how many hours of sleep do you need?

Most adults need at least 7 hours of sleep each night, and children and teens need more, according to the CDC. The CDC suggests keeping the same bedtime and wake time every day, including weekends, and limiting artificial light from screens in the hours before bed. It also recommends staying active during the day but not exercising within a few hours of bedtime, and working with your health care team on anything that keeps getting in the way of good sleep.

God built rest into the rhythm of creation, both in each night and in the weekly Sabbath. Jesus Himself invited His tired disciples to come apart and rest a while (Mark 6:31). Your habit this week is a family lights out time, with screens off a little earlier than usual so that everyone, parents included, can wind down.

T is for trust in God: can faith really support health?

Trust in God is the eighth law because worry and fear weigh on the whole person, and Scripture invites us to bring them to Him. Ellen White listed "trust in divine power" among the true remedies, and the Bible connects a steady mind with a deep peace. The prophet Isaiah put that promise into a single verse.

"Thou wilt keep him in perfect peace, whose mind is stayed on thee: because he trusteth in thee." Isaiah 26:3, KJV

Trusting God does not mean ignoring symptoms or refusing treatment. It means we do our part, seek wise care, and then rest in the One who holds tomorrow. If anxiety or sadness feels heavy for many days, please reach out to a health professional, because asking for help is an act of wisdom, not a lack of faith. Your habit this week is to end each day with a short family prayer, naming one worry and one blessing aloud.

How can a family start NEWSTART health without feeling overwhelmed?

The easiest way to start is to pick one law, practice one small habit for a week, and add another only when the first feels natural. Trying to change everything on Monday can leave a family discouraged by Thursday. Small steps practiced together tend to last longer than big promises, and the five steps below keep the process simple.

Questions people ask

What are the 8 natural remedies?

The 8 natural remedies are nutrition, exercise, water, sunlight, temperance, fresh air, rest, and trust in God. Ellen G. White listed them in The Ministry of Healing as pure air, sunlight, abstemiousness, rest, exercise, proper diet, the use of water, and trust in divine power. Seventh-day Adventists often call them the eight laws of health. They describe a whole way of living rather than a single treatment.

What does NEWSTART stand for?

NEWSTART stands for Nutrition, Exercise, Water, Sunshine, Temperance, Air, Rest, and Trust in God. According to Adventist Family Ministries, the acronym was developed at the Weimar Institute as a simple way to remember the eight natural remedies. The letters make the list easy to teach to children and to share in a church health class. The ideas themselves are much older than the acronym.

Are the eight laws of health only for Seventh-day Adventists?

No, the eight laws of health are useful for anyone, whatever church they attend or whether they attend at all. Much of what they teach, such as eating more vegetables, moving every day, drinking water, and getting enough sleep, lines up with guidance from groups like the CDC and the Harvard T.H. Chan School of Public Health. What Seventh-day Adventists add is the conviction that caring for the body is part of honoring the God who made it.

Do natural remedies replace medicine?

No, natural remedies do not replace medicine, and they should never be a reason to skip a doctor's visit or stop a prescribed treatment. The eight laws describe healthy daily living that supports the body and can work alongside good medical care. God often works through doctors, nurses, and medicine, and there is no conflict between prayer and good care. If you have a health condition, talk with your doctor before making major changes to your diet or activity.

Reflection questions

Which of the eight laws of health comes most naturally to your family, and which one feels the hardest right now? What is one small habit you could begin this week that would make room for God in your ordinary routine? How might your example of rest, balance, and trust encourage someone else in your home or church?

A word of encouragement

You do not have to master all eight laws to please God, because His love for you does not depend on your step count or your plate. He invites you to receive these gifts one at a time, with patience and grace. Every glass of water, every evening walk, and every quiet prayer is a small yes to the life He offers.

Some weeks will go well and some will not, and that is part of being human. When you stumble, simply begin again the next morning. His mercies are new every morning (Lamentations 3:22 to 23), and so is your chance to care for the body He gave you.

A prayer

Loving Father, thank You for food, water, sunlight, fresh air, and rest, and thank You most of all for the peace we find in You. Teach our family to care for these bodies with wisdom and gratitude, one small step at a time. When we feel tired or discouraged, remind us that our strength comes from You. In Jesus' name, Amen.

Your next step

The best way to see these habits in action is to share them with a church family. You are warmly invited to Shekinah Haitian Seventh-day Adventist Church at 205 E Carver St in Alvarado, Texas, for Sabbath School at 10:00 AM and Divine Service at 11:00 AM, with worship in Kreyòl and English. After the service our church family shares a meal together, and there is always room at the table for you. Plan your visit this Sabbath and come taste what a day of rest and fellowship feels like.

"Beloved, I wish above all things that thou mayest prosper and be in health, even as thy soul prospereth." 3 John 1:2, KJV