By Deborah Jeanne Sergeant
For the past 20 years, I’ve regularly written on wide variety of health topics. This involves interviewing health experts from across the spectrum of healthcare. The advice they offer most often are practical steps anyone can use to stay healthy:
Avoid tobacco. There’s no benefit and multitudinous reasons to avoid any tobacco use. Tobacco harms nearly every bodily process, system and cell. Although vaping doesn’t involve smoke, many vape liquids include tobacco and all are made from chemicals that are probably unsafe to inhale in vapor form (even if some are safe in other forms or for other uses). Most vape liquids come from countries like China that do not adhere to the same consumer protection guidelines as the US. Like tobacco use, vaping provides no benefit.
Skip alcohol. Studies in the late 1990s heralded heart health benefits for those who consume a glass of wine daily. However, more recent studies indicate those benefits were overstated and alcohol offers no real benefits. Alcohol consumption has also been shown to raise cancer risks. Relying upon it as a crutch to wind down or soothe disappointments or as the only means of enjoying yourself can place you at risk for alcoholism. Drinking alcohol can raise the risk of regrettable and dangerous behavior, such as driving under the influence. If you don’t want to be a teetotaler, at least cut back and save drinking a modest amount of alcohol for only very special occasions.
Perform cardiovascular exercise. Regular aerobic exercise at sufficient intensity promotes good heart health (although anything is better than nothing). Most experts recommend 150 minutes of moderately paced cardio a week. Hate pounding the treadmill at the gym? Then don’t. You’ll stick with exercise if you find an enjoyable activity. Mine is martial arts. Find activities that you can do year-round.
Engage in strength training. “If you don’t use it, you lose it” applies to muscle. Even after midlife, it’s still possible to gain muscle although it’s harder. Weight machines tend to be safer than free weights as they usually offer charts showing how to use the equipment and the weight is more controlled. Many high schools offer free gym time for the community. Talk with a personal trainer to devise a safe and effective workout that’s right for you. Becoming injured will certainly derail your fitness plans.
Eat a balanced diet. Many dietitians would like to see their clients adopt the 80/20 rule, meaning that 80% of the time, they eat nutrient-dense foods and 20% of the time, they can indulge. But no foods are strictly off-limits unless there is some medical reason to eschew them. A balanced diet doesn’t mean buying special “diet” foods or things you don’t like to eat. Instead, focus on an abundant, colorful array of whole fruits and vegetables. Choose at least half of your grains from whole grain sources. Eat lean sources of protein and a daily modest serving of nuts and seeds. Select fat from sources like olive oil. Cultured and fermented foods such as yogurt, kefir and kimchi can help promote good gut health.
Drink enough. Hydration supports all the body’s systems. The recommended quantity is half of one’s body weight in ounces daily. A 140-pound person would drink 70 ounces daily. Water should be the go-to beverage. Adding a splash of fruit juice to water or drinking sparkling water or unsweetened, decaffeinated tea can help keep it interesting. Limit caffeine, as it’s diuretic.
Reduce intake of processed sugar and simple carbohydrates. More often than not, swap out snack cakes, pop, chips and candy for home baked treats, sparkling water or flavored sugar-free tea, air popped popcorn and fruit. When you do indulge, enjoy one serving thoughtfully and put the rest away.
Get enough sleep. Most people need seven to nine hours sleep per night. Sleep restores the body and helps promote a healthy immune system. If you don’t get enough sleep, try delegating responsibilities and improve your sleep hygiene. This concept refers to guidelines that promote good sleep, such as restricting naps to only 30 minutes and having them early enough in the day to not interfere with sleep; keeping the bedroom dark, cool and comfortable; reserving the bed for only sleep and intimacy; managing stressful thoughts through creating lists, journaling and as needed, seeking professional help; avoiding caffeine after 2 p.m. and going to bed and rising at the same time every day.
Keep up with routine healthcare. This should include regular physicals, healthcare screenings, dental cleanings and care and mental healthcare. Don’t wait until something goes wrong. By then, the effects are more expensive and tougher to fix. If you have a diagnosed health condition, follow your provider’s guidance.
Stay connected. As the pandemic demonstrated, it’s unhealthy to live isolated. Community involvement improves mental health and provides support for good health such as learning about resources in the area that can help you. Connectedness can also refer to staying in touch with what’s real. The social media world is so far away from reality that spending too much time there can create dissatisfaction with life and mental stress. Enjoy your not-so-perfect life with a sense of gratitude. Engage with what makes you happy.