Practical Tips - 5 Ways to get Healthier That We May Not Be Aware Of
There are many factors that can affect health. Most of us know the most common determinants like food and exercise. However, there’s much more to health than what we eat and how we move. In this article, we will explore the various components that make up a healthy lifestyle. We do not need to make radical changes all the time but you may reflect on your own life and see which resonates with you the most. Perhaps some tiny adjustments may improve your health in a big way.
(As usual, scroll to the bottom for a summary if you are pressed for time)
1. Watch what when and when you eat
We have all heard the saying “ you are what you eat” and it cannot be more true. This does not necessarily mean we have to eat everything that is organic as this would be too costly for most of us. It also does not necessarily mean there is only one best diet that everyone has to follow. There are tons of different diets out there ranging from the carnivore diet to veganism. Not every diet may suit everyone, hence we need to find out what works best for our body as everyone is unique and different. Even if a particular diet works for you, it may not work for your friends or even your family. The common denominator between all the various healthy diets is to reduce or abstain from processed food. This would include potato chips, cakes, any food that is beyond recognition from its natural form. The other point about food is chronobiology. The time we eat is as important as what we eat. For instance, eating too late into the night could disrupt our digestion and affect sleep. Drinking too much caffeine at night may cause a diuretic effect causing us to wake up in the middle of the night. Some people perform better with 5 meals a day while others can manage with one meal a day (OMAD). It is important that we know what works best for our body and not try to conform with the latest fad diet.
2. Exercise with a longevity mindset.
Exercises in general help us live longer and healthier lives. However, there are different types of exercises. We have strengthening exercises, endurance exercises, mobility exercises, speed focused exercises, balance and coordination exercises to name a few. For those of us who engage in sports, it is vital that we have sufficient capacity to handle the physical demands of the sport, failing which would result in a higher risk for injuries. For example, if you play basketball but only do long distance running for your training, your body may not be sufficiently conditioned to handle the quick change of direction which is required in a game of basketball. When we can minimise our risk of injuries, we can continue longer in that sport. At the same time, there is another saying that goes “ you are what you train”. The more we train in a particular field, we get better at it but also lose other aspects of fitness. Hence, to ensure we develop our underdeveloped aspects of physical capacity, we should engage in exercises that encompass a variety of movements that work a different set of muscles that are routinely used. As we age, we also lose strength, balance, and coordination. This is especially so if we lead a sedentary lifestyle void of exercises. The good news is that the body is highly adaptable and strength gains can happen at any age if you train. It is never too late to start, but to avoid injuries, it would be advisable to either begin with a personal trainer or start gradually before going really heavy. This applies with balance and coordination exercises too. Tai chi and Yoga may be a good starting point before moving on to something quicker like dancing. If you need any inspiration, google for any masters athletes and see what the humans are capable of.
3. Build strong relationships
Total life expectancy was found to be higher for married men and women by a study published in 2020 by Jia and Lubetkin. There were various suggestions why this is so but I believe the main reason is that human connections were made as part of our innate biology and devoid of this leads to chronic stress which causes inflammation and accelerates ageing. Smith et al found a direct association between loneliness and inflammation in their systematic review in 2020. Even if we are not married, it is important that we form strong bonds with people around us as this would impact our health. When we are connected to a community, there is a social support network where assistance may be rendered in situations where it is warranted. Time to call up your old friends for coffee?
4. Have a sense of purpose in life
This may be surprising to you but there is mounting evidence that a higher sense of purpose in life is associated with lower risk of chronic conditions and premature mortality. Researchers found that those with a higher sense of purpose were more likely to engage in positive health behaviours such as being more physically active, lower BMI and better sleep. This may be due to the motivation behind wanting to continue doing what they are doing for a longer period of time. For some, it may be wanting to look after their grandchildren, for others it may be wanting to continue to give back to society or to be around to grow their business. The sense of purpose makes life more meaningful and meaning brings on happiness and happiness brings on good health.
5. Keep your environment safe and conducive for health
Most of us would know how pollution can be detrimental to our health. Air pollution and mould infestation may lead to respiratory tract diseases. Those sensitive to allergens like dust may develop chronic inflammatory conditions if they are regularly exposed to them. It is hence key to keep our living space safe and conducive for health. The study by Nutley et al 2020 found associations between hoarding disorders and cardiovascular/metabolic dysfunction, chronic pain and sleep apnea. Hence keeping our homes free of clutter does not only serve an aesthetic purpose but may affect your health positively. Ventilation would be another important factor especially in our current state of pandemic. A well ventilated room with fresh air will have a much reduced viral load for any airborne infections as compared to a room with stale air, thus reducing our risk of acquiring airborne infections.
Below is the summary of the 5 ways we can get healthier that we may not be aware of :
1. Watch what when and when you eat
2. Exercise with a longevity mindset.
3. Build strong relationships
4. Have a sense of purpose in life
5. Keep your environment safe and conducive for health
You may choose to work on those areas that may be lacking in your life and see how much positive change to your health you may get. I would be excited to hear of your success stories. Do drop me an email to share.
References
Jia H, Lubetkin EI. Life expectancy and active life expectancy by marital status among older U.S. adults: Results from the U.S. Medicare Health Outcome Survey (HOS). SSM Popul Health. 2020 Aug 15;12:100642. doi: 10.1016/j.ssmph.2020.100642. PMID: 32875051; PMCID: PMC7452000.
Kimberley J. Smith, Shannon Gavey, Natalie E. RIddell, Panagiota Kontari, Christina Victor,The association between loneliness, social isolation and inflammation: A systematic review and meta-analysis,Neuroscience & Biobehavioral Reviews,Volume 112,2020,Pages 519-541
Kim ES, Shiba K, Boehm JK, Kubzansky LD. Sense of purpose in life and five health behaviours in older adults. Prev Med. 2020 Oct;139:106172. doi: 10.1016/j.ypmed.2020.106172. Epub 2020 Jun 25. PMID: 32593729; PMCID: PMC7494628.
Nutley SK, Camacho MR, Eichenbaum J, Nosheny RL, Weiner M, Delucchi KL, Mackin RS, Mathews CA. Hoarding disorder is associated with self-reported cardiovascular / metabolic dysfunction, chronic pain, and sleep apnea. J Psychiatr Res. 2021 Feb;134:15-21