MONDAY, SEPTEMBER 20, 2021 SOME HEALTH IDEAS

SOME HEALTH QUOTES:

“Early to bed and early to rise, makes a man healthy, wealthy and wise.” – Benjamin Franklin

“Let food be thy medicine and medicine be thy food.”― Hippocrates

“Focus on health, energy, vitality – not weight.” – Karen Salmansohn

“The best six doctors anywhere and no one can deny it are sunshine, water, rest, air, exercise, and diet.”- Wayne Fields

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I was reading two articles about healthy living.  The first was “Can Healthy Habits Really Make You Younger?”  Let’s look at that article and related research today.  (I am conflicted about this).

(Link:  Can Healthy Habits Really Make You Younger? | Everyday Health)

The article opens with this: “Scientists have long understood that what truly lengthens your life and keeps your later years healthy are the basics we’ve known about for ages: Eat a healthy diet filled with vegetables, exercise regularly, invest in healthy relationships, reduce stress, and get enough sleep, for example.”

But, that is not quite enough - is there proof?

The article goes on to say, “In a small pilot study published in the journal Aging in April 2021, when 18 midlife men strictly followed a healthy lifestyle regimen (that included following a healthy diet, sleep, exercise and relaxation guidance, and supplemental probiotics and phytonutrients) for eight weeks, their estimated biological age dropped the equivalent of about 3 years when compared with the control group that didn't follow the regimen.”

Okay, so it is a small study - only 18 midlife men - but their estimated biological age dropped about 3 years.  (Biological age is different than chronological age.)  BUT - let’s assume that ‘midlife men’ mean about 45 years old.  So the men in this study were ‘younger’ physically because of the research study.  By 45, most men are picking up a nice stomach pouch - a “beer belly”.  They (generally) are becoming more sedentary - sitting more, eating more, - and not being careful about themselves.  (And, yes, there was a control group in the research).

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I worked at Citibank in Sioux Falls for twelve summers.  They had a nice gym and I liked to go to the gym over lunch-hour and use a treadmill or do some weights.  One summer (when I was about 47), they took everybody’s blood pressure when they came to exercise.  Mine was elevated.  They said that I needed to get it checked by my physician and have a note indicating it was okay for me to exercise.  I didn’t want to get my blood pressure checked.  I started going outside at lunch to exercise instead of going to the gym.  (Stupid of me).

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Okay - the tough part from this research study is what they are expected to do.

“vegetables: 7 cups a day, with 2 of the dark leafy greens and 2 of them cruciferous veggies like broccoli and cabbage. Participants also downed one or two beets every day, a vegetable is known to help with the methylation cycle.”

I’m lucky to get 7 cups of vegetables A WEEK!!!  I do like making coleslaw (with cabbage) - does that count?  I do have some Swiss Chard on my patio and I have been using them with spinach.  Oh my.  I’m really going to have to CHANGE (am I motivated to do this???)

[Aside, I was writing this it was lunchtime, so I had a full bag of frozen green beans - which I think counted as about three cups of vegetables.  Can I really get SEVEN cups of vegetables a DAY????  

“Then, the article suggests some carbohydrates (and again, I’m not doing so well).

Healthy animal proteins, like liver, eggs, and 6 ounces of grass-fed, hormone-free meat, were part of the diet, as were good fats like olive oil and nut seed butter. Simple carbohydrates were severely restricted.”

Simple carbs like bread, cookies, sugar are no-nos in this study.  (Okay, I was going to the store this morning.  I was going to get some cookies - my little treat, and a sugar dessert.  I didn’t go before - and I’m not sure if I “have” to have those now).  Oh my!!!  (can I do this? Can I change my diet????)

And, more - “Also included were foods known to boost methylation, such as blueberries, garlic, green tea, and the herb rosemary.’

Plus “Stress, sleep and exercise also influence DNA methylation, so they were also part of the study.”

“Participants in the intervention group were asked to sleep seven hours or more each night, practice breathing exercises twice a day, and do moderate-intensity exercises at least 30 minutes a day for five days a week.”

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WOW - the research was limited (only 18 people), but I have seen similar things over the years.  

Let’s see - diet (watch the ‘bad’ carbohydrates), exercise, sleep, getting rid of stress - I guess I could do some of these things - how much am I committed to doing this right?

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Over the years I have heard of the good diets - and tried to incorporate some of the aspects in my life.  But, also over the years, I’ve allowed myself to add back my favorites.  As I am writing (and feeling uncomfortable) I know that just a few steps away are three jars of peanut butter, butter, and strawberry jelly.  There are three boxes of cold cereal on my shelf.  I have a five-pound bag of sugar (opened).  I have chicken spaghetti in Tupperware containers; I have ice cream in my freezer. I am just generally not very good at veggies.  

So, I am “meeting” with myself today.  I think the research is good, I believe that those that followed the regimen of the research did have better health.  SO - am I willing to change.  Give me a few days to reflect on this.

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A second related article tomorrow - that relates more to Alzheimer's.  

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LOVE WINS!!

(Do I love myself to be fully healthy??)

Karen