Here are the basics to a better you – embracing self-care, looking and feeling younger and better than other people your age whether you’re in your 20’s or in your 60’s.

Remember, change is a process. Start small. You don’t have to completely tackle everything in a day or even a week or month for that matter. Small changes will add up to a healthier you.

Diet

Don’t think of this as a four-letter word. Think of it as the fuel your body needs to function. This includes not only macronutrients (i.e., protein, carbohydrates, and fats), but also micronutrients (i.e., vitamins, minerals, and phytonutrients).

Having an optimal balance of food is important for optimal health. There are many different ideas on what is optimal. All the different viewpoints can be dizzying, to the point you don’t know what to embrace. I am a firm believer that moderation is key. Do what you enjoy, can be a consistent part of your life, and what makes you feel your best.

Eating the least processed food is always best. Choose foods such as vegetables, fruits, meat, whole grains, and foods containing good fats. The FDA food pyramid is thought to be outdated. Here is the recommended balance of foods.

It is important to keep in mind that due to soil depletion and possible digestion problems, it is a good idea to supplement with at least a multivitamin/mineral.

What you put into your body is of immense importance.

Weight and Waist Management

Maintaining a healthy weight decreases the risk for developing chronic diseases such as heart disease and diabetes.

Being overweight is defined as having a body mass index >25. Obesity is defined as having a BMI of > 30. Roughly 2 out of 3 people in the United States is considered obese.

In addition to a BMI, waist circumference can be predictive of increased risk for chronic disease. A waist circumference > 35 inches for women and > 40 inches for men is at higher risk for diabetes, heart disease, and death. This is important because you can have an overall body mass index (BMI) which is not considered obese, yet still be at higher risk for some of the same health problems as someone who is considered obese. Think of this as where your body stores fat – there’s increased risk if you store more fat in the abdomen.

Weight and waist size can be very dependent on diet. For example, simple sugars can rapidly raise insulin levels which can promote fat storage. In addition, fiber, protein, and fat can make you feel full longer. Also, protein tends to burn more calories to digest than carbohydrates or fat. If weight loss is a goal, then you should limit eating simple carbohydrates, ensure adequate fiber intake, and choose healthy protein and sources. Most importantly, a caloric deficit is necessary to lose weight – consume less calories than your body uses each day, and your body can burn fat to make up the difference.

It may be helpful to record your current food intake into an app and then decrease your caloric intake by about 100 or 200 calories per day. With consistency this practice can result in one to two pounds of weight per month. While this doesn’t sound ground shaking, you could be 12 to 24 pounds light in just one year. Think about how much you weighed last year at this time. What if you had made some changes last year? You could be that much farther ahead. There are also function within some of these apps to estimate your current basal metabolic rate which can estimate how many calories you need for your body to perform basic life sustaining functions.

Portion control is important to weight loss. When we decide that we can’t eat a certain food, then we seem to want it more. It is best not to think of a food as being off limits, but to simply limit the portion you eat. This is also true for every food and every meal. When we are conscious of portions as well as how full we are, we are less likely to overeat.

Many resources state that diet is paramount when it comes to weight loss – even more so than cardiovascular exercise. So, don’t worry about pounding away on a treadmill, put more effort into healthy portions and nutritious food intake.

Hydration

Water is needed for the body to function optimally. As an easy to remember and general rule, eight 8 ounce glasses of water per day is recommended. While filtered water is optimal, other fluids can help to meet this goal. Think of any other non-sweetened fluid as a good choice. Try to stay away from artificial sweeteners, especially diet soda, as they can wreak havoc on the body.

Intake may need to be increased if you are experiencing excessive sweating (i.e., such as from exercising or a hot environment), vomiting or diarrhea, pregnant or breast feeding, or have a medical condition for which your doctor has asked you to drink more fluids (e.g., a bladder infection). Likewise, there are situations when your doctor may ask you to decrease your fluid intake or to only drink a specific amount of fluid each day (e.g., kidney failure).

Decrease Environmental Toxins

We live in a world which is full of environmental toxins. We would like to rely upon the Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) to keep us safe and not to expose us to substances which can cause us to become ill. However, the truth is that we must be our own advocates.

It is a good idea to have an air filter and a water filtration system in your home. It is also a good idea to purchase organic food when possible. Also, there are lab tests which can measure if you have levels of common toxins in your body which can make you unwell. Not all doctors know how to detoxify environmental toxins. If you think you are ill due to toxicity, then it is a good idea to seek out an educated practitioner in this area such as an integrative, functional medical doctor. There are also over the counter products which can help to detoxify your body.  

Muscles

Our muscle mass decreases as we age. It is important to keep ahead of the curve, so to speak, of muscle loss. Also, muscle tissue burns more energy than fat tissue. If you are looking to achieve or maintain a healthy weight, then muscle tissue is imperative.  In addition, as we age, having strength enables a person to maintain independence and decrease falls which can result in a slow decline of health and overall function. Not to mention muscles look much better than fat, creating a more aesthetically pleasing body shape.

It is recommended to complete resistance training 2-3 times per week for each muscle group. Resistance training does not need to be performed at a gym. It can be accomplished at home using your own body weight, free weights, and/or resistance bands. For more efficiency try doing exercises with a vibration plate.

Flexibility

When we age we lose flexibility of our joints and muscles. Think of the saying, “if you don’t use it, you will lose it”. Joint tissues and muscles can become shortened causing a decrease in range of motion or how a body is able to move.

Flexibility is necessary to perform optimally in sports, and in everyday activities such as bending and reaching. Being flexible can help to prevent injuries and ease some aches and pains such as back pain or tight muscles.

It is important to establish a consistent self-care practice of stretching. This can be accomplished many ways, such as stretching exercises for the whole body, performing yoga, and exercising on a Pilates reformer. YouTube is a wonderful resource for exercises. For yoga, I especially recommend checking out Yoga with Adriene. She is easy to follow and is mindful of modifications for all fitness levels. If you have a Pilates reformer, I recommend John Garey, he is an excellent instructor and offers a wide range of exercises from full body to specific muscle groups. Pilates reformer is also a good choice for resistance training. It is said that Pilates is an anti-aging exercise.  

Endurance

Endurance training is a cornerstone of overall health, contributing to both physical and mental well-being. By engaging in activities that challenge and strengthen the cardiovascular system over extended periods, individuals can improve their stamina and resilience. This type of training enhances the heart’s efficiency, leading to better circulation, lower blood pressure, and reduced risk of cardiovascular diseases. Moreover, endurance exercises help in weight management by burning calories and improving metabolism. They also boost mood and mental clarity through the release of endorphins, reducing stress and anxiety. Achieving endurance involves aerobic activities such as rowing, running, cycling, swimming, or brisk walking, performed regularly and progressively. Starting with manageable durations and intensities, gradually increasing them over time, ensures steady improvement without risking injury. Incorporating variety into workouts, maintaining proper nutrition, hydration, and allowing adequate recovery are essential elements for sustainable endurance gains. Thus, integrating endurance training into one’s lifestyle not only enhances physical fitness but also fosters holistic health and well-being.

Fresh Air and Sunshine

How do you feel when you get some fresh air and sunshine? Nothing short of amazing.

Even 15-30 minutes a day can make a huge difference in how we feel.

Vitamin D insufficiency affects almost 50% of the world’s population. Some of this is caused the lack of regular sunshine in some populations such as the elderly in care homes, and lifestyles which have reduced outdoor exposure. Vitamin D deficiency.

Sunlight also helps regulate the body’s internal clock, promoting better sleep patterns and reducing the risk of mood disorders like depression. Together, fresh air and sunshine invigorate the body and mind, enhancing well-being and fostering a sense of vitality and positivity. Integrating these natural elements into daily life can significantly contribute to a healthier and happier lifestyle.

Sleep

It is recommended that we get 6 – 8 hours of sleep each night. Lack of sleep can cause fatigue, daytime sleepiness, poor memory, difficulty concentrating, change in body weight. Practicing good sleep hygiene can help to get a good night’s sleep, such as establishing a regular sleep schedule, creating a restful sleep environment, relaxing before sleep, and limiting caffeine and alcohol before bedtime.

Relationships

Optimal health is intricately linked to the quality of our relationships. Nurturing healthy connections with friends, family, partners, and communities can significantly enhance physical, mental, and emotional well-being. Cultivating these relationships involves active listening, empathy, and mutual respect. Effective communication is key, allowing for the expression of needs and feelings while fostering understanding and compromise. Building trust forms a solid foundation, while shared activities and experiences create bonds that enrich our lives. Prioritizing time together, whether through regular check-ins or meaningful gatherings, strengthens these connections. Furthermore, supporting each other through challenges and celebrating achievements fosters a sense of belonging and security. In essence, optimal health flourishes within the nourishing embrace of healthy relationships, where love, support, and companionship thrive.

Mental Health

Mental health as defined by the World Health Organization (WHO) is a state of well-being in which one realizes his or her own abilities, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to his or her community.

The term mental health has a connotation of referring to mental illness. However, it is important to everyone’s health journey whether or not there is illness.  You can see by the WHO definition that one’s entire life can be impacted without optimal mental health.

It’s important to be mindful of how you are emotionally feeling and to take action to create happiness and harmony in your life. If needed, you may need to seek the help of a professional which may include a therapist to discuss troubling situations or a doctor to evaluate and possibly treat underlying imbalances.

Points to Embrace:

• Eat a variety of unprocessed, organic foods, especially fruits, vegetables, protein, whole grains, and healthy fats.
• Be mindful of environmental toxins and reduce exposure when possible.
• Drink eight 8 ounces of fluids per day without sugar and artificial sweeteners
• Exercise – resistance, flexibility, and endurance.
• Get fresh air and sunshine daily.
• Strive for 6-8 hours of quality sleep.
• Seek happiness with loved ones.