Absence of Disease or Presence of Vitality? Not a rhetorical question!
I’m going with the second one. In a world that revolves primarily around “treating or diagnosing” illnesses aka a “sick-care system,” vibrancy and vitality have taken a back seat when it comes to our health. Let’s flip that around.
What are you doing on a regular basis to be as Joseph Pilates coined “filled with zest and pleasure”? Let me share what I’m doing as a “mature” (some could say old) individual who works full-time and strives to be proactive about health.
Cornerstones of my personal health investment plan
- Get outdoors regularly
- Lift heavy weights
- Do mobility exercises and core strength (Pilates) routines
- Take regular sunbaths with no sunscreen
- Eat a meat-centric diet with minimal carbohydrates and sugars (LCHF/Keto)
- Read books voraciously
- Get heat (sauna) and cold (showers) exposure when possible
- Enjoy dinners and social life with friends and family often
- Move as much as I can during the work week (have a standing desk at work)
Spend time outside
I understand that I currently live in a climate conducive to spending time outdoors. That said I grew up in the Midwest and lived several decades in The Netherlands, particularly Amsterdam so I know what less than optimal weather means. That said there is nothing better for your brain and mindset than spending time in nature.
There is research showing that even as little as 10 minutes a day can lessen impact of stress on our bodies. Now that’s a great return on your investment. Besides hiking and swimming, I strongly adhere to getting regular sunbaths. Not only do I feel better, but the overwhelming benefits in terms of vitamin D levels and sleep enhancing effect are a triple win.
Social connections
When it comes to nutrition and exercise everyone agrees they impact our health. But something often overlooked is our social connections. Having grown up in a family where friends, family, basketball games and social life was huge, I understand this.
In this meta-analysis by National Institutes of Health (NIH) of 148 studies with over 300,000 participants they show a dramatic relationship on mortality and social connections.
“Indicating a 50% increased likelihood of survival for participants with stronger social relationships.”
Covid has taken its’ toll on social life, no better time than now to rebuild those bridges.
Read more books and think critically
In the 24/7 news mania, stare at your telephone age it is easy to forget how powerful a book can be. I’ve been lately in a stage of rereading some classics as well as a few newbies, all in a similar vein, health! (Imagine that!)
What is sitting right now on the coffee table is the newly published book by Dr. Malcolm Kendrick, The Clot Thickens, highly recommend if you’re interested in the ins and outs of heart disease as well as enjoy some good ole Scottish dry humor. Alongside it are Benjamin Bikman’s Why We Get Sick, Gary Taubes, Good Calories Bad Calories and Jeff Volek and Stephen Phinney’s The Art and Science of Low Carbohydrate Living.
Point being, keep reading, rereading, and asking critical questions, especially when it comes to your health. Or take a course and get your brain diving into something new.
On nutrition
Well, if you’ve read this far and moreover read any of my blogs on wellbeing you know where I stand when it comes to nutrition. If new, here’s the Cliff Notes version or see more in depth post here.
- Grew up on real food in the Midwest, Mom was a fabulous cook on a one income schoolteacher/coach budget-Typical meat, vegetables, basic home-cooked meals
- Long career as professional dancer: Age 16 to 43, managed some education, MS, MBA and a host of fitness/wellness certifications along the way
- Was vegetarian for 20 years till deteriorating health forced a change, see post here
- Advocate for finding nutritional path that works for you, that said as a health coach I witness dramatic health improvements when adults limit carbs/sugar and utilize animal products to enhance physical and mental health performance
On Movement
In a nutshell move as much as you can every day, lift heavy weights to maintain muscle mass and do some type of mobility and core body weight routines regularly. As Benjamin Bikman’s states in his book cited above,
“There is a benefit to any type of exercise, whether aerobic or resistance, though resistance training may offer a greater improvement in insulin sensitivity for the time spent.”
As a mature individual I can anecdotally say by far one of the most important pieces of the aging puzzle that too many individuals overlook is strength. I’ve written extensively on resistance training, metabolic health and the need to get strong.
However, what you do during the day also matters. Think of the phrase coined by researchers in Australia, Neville Owen, PhD for one, the “active couch potato.” That is an individual who meets all the necessary requirements for minutes exercised (according to government recommendations) but still shows a negative impact on health markers due to prolonged periods of sitting. See post on sedentary behavior aka we sit too much!
Couple final touches to the program
One of my secrets to weighing what I do now in my sixties. which is the same as what I did in high school, includes these four additions.
- I don’t snack (get my energy from meals)
- Eat and enjoy primarily food cooked at home (husband is amazing in kitchen)
- Don’t eat toxic vegetable oils at ALL!
- Stick to and ENJOY the plan laid out above!
“It’s what you learn after you know it all that counts.”
Coach John Wooden
