Fit - Fat - Thin - Sick. There’s More to Health than Appearance!
When it comes to health, looks are deceiving. Here’s why…..
Healthy has many definitions: “in good health,” “not diseased,” “a state of complete physical, mental and social well-being”. But what does healthy really look like? We could argue that a healthy person has to be a certain weight, age, or body type. Yet, there is a unique and delicate balance of internal and external physical, mental and social health for everyone.
As your doctor, I work with patients of all ages, sizes, weights, and abilities; each with their own version of healthy that is more than just weight or appearance. Health for a 20-year-old person looks a bit different than health for an 80-year-old, but we can all benefit from taking steps to improve our health. A healthy body at any age is well nourished, physically active, and holistically balanced.
The trick is that you often can’t see that balance. To put it bluntly: A healthy body is not defined only by its appearance. Here’s what health really looks like.
INTERNAL HEALTH:
Not all diseases are visible to the naked eye or are caused by unhealthy behaviors. Thousands of people all over the world live with and manage chronic disease such as high cholesterol, high blood pressure, diabetes, arthritis, lupus, HIV/AIDS, or multiple sclerosis. To the naked eye most of these people look perfectly healthy.
There are physical signs that something could be off with your internal health: chronic fatigue, altered mood, headaches, upset stomach, bloating, poor sleep, and food sensitivities. If you suffer from these or other irregularities, they could be signs of a more serious condition or the effects of chronic stress.
In today’s society it can be easy for stress to consume us. Stress affects everyone to a certain degree by raising cortisol levels, stimulating the flight or fight response, and increasing blood pressure. The long term effects of stress can result in higher risk for chronic disease.
EXTERNAL HEALTH:
A healthy weight or healthy Body Mass Index (BMI) is more than body weight in relation to height. We must look deeper to a person’s physical fitness ability, total body fat, visceral fat, muscle mass, and bone density to determine a healthy weight. You can be thin with a high fat-to-muscle ratio, or heavy with a high muscle-to-body fat ratio. Eating a balanced diet and exercising in your 20’s sets you up for a lifetime of healthy habits well into your 80’s.
One of my clients took her health for granted in her 20’s, assuming she’d always be active. When a recent health scare landed her in the hospital, she took steps to change her diet, scheduled health screenings, resumed her daily walks, and began weight training. Regardless of age or ability everyone can take steps to be more active, reduce body fat and improve physical fitness.
How do you improve health? The following tips for managing stress, improving diet, body movement, and mental health can be implemented at any age.
STRESS:
Stress can cause physical symptoms: sleep problems, headaches, muscle tension, pain, chronic fatigue, raise cortisol levels, and increase risk for heart disease. Stress affects our mental health; causing anxiety, loss of focus, and depression in some cases. Regular physical activity 30 minutes or more several times a week, guided meditation, practicing yoga, eating a healthy diet, laughter and positive social interactions (such as time spent with those you love) are all great ways to manage stress. Eliminate things from your life that cause stress: Limit time on social media, change careers, reduce commute time, downsize, remove yourself from conversations or people that cause stress.
DIET:
Eating a diet rich in fruits, vegetables, lean proteins, and high in fiber reduces the risk for heart disease, cancer, obesity, and obesity-related diseases like type 2 diabetes. Avoiding processed packaged foods, refined sugar and excessive caffeine, improves mood, gut balance, helps maintain a healthy weight, and lowers the risk for chronic disease. Learning to cook nourishing meals at home can be therapeutic and we benefit from knowing what went into our food. By taking the time to slow down, savor our meals and share them with people we love, we learn to eat more intuitively and feel more satisfied.
BODY MOVEMENT:
Exercise and body movement comes in many forms: yoga practice, running, swimming, weight lifting, or high intensity interval training. With a variety of options available, keep trying things until you find something you love. Take a class at the community center, go through a yoga flow at home, or take a walk. Working out isn’t limited to fancy equipment or a gym membership, just get out and move your body. Sir Isaac Newton said, “A body in motion stays in motion.” Don’t be afraid to adjust your routine throughout the seasons and different stages of life, move in a way that makes you happy!
MENTAL HEALTH:
Mental health is complex, ever-changing, and presents its own unique set of diseases and risks. Our mental state has a direct impact on our physical health. Take a few quiet moments each day to be alone with your breath. Appreciate the quietness of the body and practice positive affirmations or say something that you are grateful for. Cultivate a loving relationship with your body, just like you would with a friend or loved one. Practice self care through meditation, journaling, time with loved ones, regular exercise, and a balanced diet. Seek professional help when needed to manage mental health diseases.
AWARENESS OF RISK FACTORS:
Simply being aware of the risk factors for chronic disease can improve health. Eating an unhealthy diet, tobacco use and exposure, excessive alcohol intake, and living a sedentary lifestyle have a negative impact on our health. If you currently smoke, quit; it’s one of the most beneficial things you can do to improve your health. Be advised that not all diseases are caused by unhealthy lifestyle habits; genetics and environmental factors can also play a role. You are in control of how you respond to risk factors, what you put in your body and your physical activity level.
PATH TO IMPROVED WELL-BEING:
Diet and exercise are the two most important changes you can make. Even if you’ve never been active, it’s time to get started. A healthy diet and physical activity is good at any age. As you age, these healthy habits strengthen muscles and bones. Strong muscles and bones reduce serious injuries. When lifting weights, start with a 1-pound or 5-pound weight. If you don’t have weights, use a can of soup, a book, or a full bottle of water. Keep your weights in the same room as your television. Do a few exercises while you watch. Or, keep them in your bedroom, so that you can do your exercises immediately upon waking, before your day gets crazy and all consuming. Another way to build muscle is to use a resistance band. This also is called an exercise band. Resistance bands are flexible and come in different lengths. They are commonly used to strengthen upper arm and leg muscles.
Try these tips when aiming for a healthy diet and exercise.
You don’t have to change your diet all at once. Try making 1 small change at a time. For example, instead of eating 2 slices of white toast for breakfast, only eat 1 slice. If you drink orange juice every day, eat an orange instead. Eat whole fruit rather than drinking fruit juice. If you like salty snacks, try low-fat popcorn instead of potato chips.
Drink more water. Water flushes out toxins. Staying hydrated will give you more energy.
Exercise can improve chronic diseases, such as diabetes. And it can improve your emotional outlook. A healthy diet and exercise feeds your brain. This improves your decision-making abilities as you get older. Consider these changes:
Exercise 20 to 30 minutes on most days. A combination of aerobic (walking, swimming) and strength training (weights) is best. Walking is one of the easiest activities to start. You don’t have to do all 30 minutes at once. Try walking for 15 minutes twice each day. Or walk for 10 minutes 3 times each day.
Exercise with a partner. This makes exercising more fun and it’s social. Consider a group, an individual, or even your dog.
If you don’t like to walk, consider other activities. Try gardening, dancing, fishing, tai chi, or yoga. Any active activity that you enjoy can benefit your health.
THINGS TO CONSIDER:
Your muscles will very likely be sore when you first increase your physical activity. But don’t consider that a reason to stop. Mild soreness will go away in a few days as you become more used to exercise.
How active you are and what you eat are habits. Adopting healthy habits can be tough at first. By starting small and rewarding yourself for each step you take, you can make a difference in how good you feel. You may find it easier to be more physically active and eat more wisely if you think of every day and every meal as a chance to do something good for yourself.
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I hope this information helps you understand that in regards to health, looks can be deceiving and HEALTH LOOKS AND FEELS DIFFERENT FOR EVERYONE!
Every person’s health looks a little bit different and that’s OK! Your version of healthy is unique - just like you. Just as bodies come in all sizes, shapes, and colors, so does our health. Eat a well-balanced diet, take steps to reduce stress, prioritize rest, do things that make you happy, surround yourself with people that lift you up, and move your body every day.
Living and being healthy doesn’t have to be complicated or involve expensive supplements or equipment. You can improve your mental and physical health at any age. Don’t be afraid to take control of your health and be your own advocate. If something doesn’t look or feel right speak up and find help!
Ferguson Life Health Centers are here to help support you on your personal healthy journey (whether it be recovering from illness such as diabetes, heavy metal poisoning, coronavirus, cancer, weight-gain, thyroid issues, or scoliosis); maintaining your perfect health (through chiropractic adjustments, IV fluids, hyperbaric therapy, or infrared sauna sessions); and educating you on cutting edge health research. We appreciate the opportunity to be part of your family!