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Taking A Closer Look At Wellness - Page 2
Let us first look at nutrition. This is certainly a popular and controversial topic. It seems everywhere you turn- TV, radio, newspapers, magazines, work, just about anywhere- some authority is giving you nutritional advice. The next "miracle" diet arrives almost as frequently as next month's magazine subscription. "Don't eat red meat. Do eat red meat. You must take vitamins. Extra vitamin C and E are essential Try Ginkgo Biloba, or this herb or that. Eat more protein. Eat less fat." There seem to be more supplements available than there is tea in China. if you're like the average person, or try to keep up with the latest published data, you are probably at least mildly confused, and maybe frustrated.
It is important to understand a few things. Firstly, every human being has a unique biochemical makeup. Therefore, generalizations as to what is appropriate for one to consume can be misleading, and in some cases dangerous. This is not to say that some guidelines cannot be ascertained. Just remember these values are estimates, just averages of selected pools. Do not accept all of what you may read or be told as gospel, because it may not apply to you at all. So, how do you know? I recommend two approaches.
First, work with a health care provider who offers individualized nutritional programs. Find someone who can accurately assess your current nutritional status and measure your true needs. Secondly, realize that you need to become more in tune with your body and more aware of how particular substances affect your physiology. This takes time and practice.
All this being said, there are some general recommendations I can safely say I believe to be applicable to everyone. Regarding your diet, eat a large variety of fresh foods. Eat whole foods- whole grains, fresh fruits and vegetables, legumes. Seek out organic products. if you do not opt for the vegetarian lifestyle, select lean, high quality (free-range) meats, minimizing red meats. Avoid processed, packaged, chemically treated foods and artificial additives (colorings, sweeteners, flavors, etc.). Do your best to try to eliminate your intake of refined sugars. This is worth repeating. Reduce consumption of refined sugar. Ideally, your meals should contain a proper balance of the macro-nutrients: carbohydrate (40%), protein (30%), fat (30%). This last point is one that can vary with each individual if you are obsessed with supplementation, don't just guess or try everything. Much of it will likely be a waste. A quality multi-vitamin is probably good. Work with an expert who can accurately assess your specific status and needs. Lastly, drink more water. Water is essential for nearly all processes within your body. It is vital in detoxifying your body and carrying nutrients to your tissues and cells. Avoid caffeinated beverages (coffee, soda), high refined-sugar content beverages, and alcohol, replacing them with quality water.
Moving to a second contributing aspect of health, consider your activity level. This is an important facet of your health. Unless you are in an acute, injured status, some form of physical exercise is crucial. Training for the next Ironman is not required, but certainly the sedentary life is detrimental to a vitalistic life. Consult a health or fitness expert to design a regimen that would best fit your needs and goals. Don't be lazy. At the very least, get up and move. Start out slow and build up, taking gradual progressions.
The body was meant to work. "Use it or lose it" is a quite true principle. Stretching and breathing exercises are excellent, and may be the number one injury prevention measure you could take.
A third arena to discuss is rest. This is a simple one. For optimal rest, you must give yourself consistent, ample, quality rest. Just as your body requires high-level activity, it also demands sufficient rest and recovery. We live in a society of chaos, continually bombarded with sensory stimuli. All day long all systems of the body are "go." And although you never truly shut down, in order for the body to repair, rebuild and replenish itself; you must afford it the opportunity. The hours that you sleep before midnight are considered to be of higher quality than the hours after midnight. You cannot make up for lost sleep. If you only get four hours one night, your body will bear the effects. The extra few hours cannot be made up the following night (although you likely will sleep longer than usual).