Healthy lifestyle
Lifelong Wellness
At Laura's Lean Beef, we know that lifelong wellness is about more than the food you eat. It's about exercise too, getting enough sleep, controlling stress and getting appropriate healthcare. Neglect any of these things and you'll likely see your energy levels, your health and your quality of life deteriorate.
Conditions like diabetes and heart disease have typically been thought of as diseases of aging. Yet increasingly they occur at younger ages, in large part due to lifestyle-related issues such as diet and exercise. Research is starting to link diseases of aging to excess oxidation from free radicals. You can reduce oxidation by eliminating highly processed junk food full of artery clogging trans fats, sugar, white flour and artificial ingredients from your diet. Instead, eat more whole grains, fruits, vegetables and healthy fats, which provide your body with antioxidants. Avoid unnecessary stress and environmental pollutants to further reduce oxidative stress.
Weight tends to increase as we get older as well. We often hear that obesity is linked to some cancers, heart disease, diabetes and arthritis. But while weight management is important, weight alone is not the only predictor of health status. Folks who are overweight can be physically fit, while individuals in the recommended weight range can be out of shape. Researchers at the Cooper Institute for Aerobics Research found that an individual's fitness level is a better indicator of health status than his weight.
Regular, moderate aerobic exercise has many benefits:
- It will lower both your resting and stress-induced blood pressure levels.
- It will help prevent the development of arthritic joints; aquatic exercise and stretching help to reduce the symptoms of arthritis.
- It will help prevent diabetes, and control the progression of diabetes.
- It will help prevent osteoporosis. Adequate calcium intake and participation in weight bearing exercise such as walking, jogging, jumping rope, yoga, push-ups, lunges and weight training are particularly important for bone health.
- Keeping the muscles around your joints strong goes a long way to help prevent falls that increase the risk of hip fracture.
- How much exercise is needed for the person who is interested in wellness? The American Cancer Society recommends individuals stay within a healthy weight range and be physically active for at least 30 minutes on most days of the week.
For general wellness, exercise doesn't have to be intense, and it doesn't have to take a huge time commitment. Researchers at Harvard University found that women who walked moderately for a total of 60 to 90 minutes each week were only half as likely to develop heart disease as women who did not walk. And you can achieve heart benefits by accumulating shorter bouts of exercise. For example, you could take a brisk 15-minute walk at lunch, take a 5-minute climb up stairs, and do 10 minutes of calisthenics in the evening, and achieve the same heart benefit as a single 30-minute walk. (Exercise guidelines for individuals interested in weight loss can be found by clicking here.)
Healthful eating and regular exercise can benefit everyone at every age. Increased energy levels, a better ability to deal with stress and improved health status are just some of the benefits. Involving your family and friends can help you establish and maintain a healthy and active lifestyle. For example, enlist your family's support in stocking your kitchen with healthy foods and experimenting with low-fat recipes. Find someone to exercise with regularly. Participate in group activities that you enjoy. Make physical activity part of your get-togethers with family, friends and co-workers. And set realistic short term and long term goals to keep you on track, realizing that your goals will change as your life changes.
When exercise and good nutrition become priorities in your life, you are well on your way to lifelong wellness.
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