Eat Well to Live Well
Are you giving yourself the opportunity of living a longer, healthier life? Or are your food and lifestyle choices failing you? Did you know, the average woman today lives to approximately 79 years old and the average man, 77 years old. However, while this is the global average, it doesn’t take into account a multitude of factors. There’s genetics, obesity, illness, smoking, alcohol, drugs and of course, how you choose to live your life with healthy versus unhealthy choices. Actually, scientists believe that 57% of our longevity is down to lifestyle. Of course, standard of living makes a difference. Unfortunately it is well known that those in poorer countries don’t live as long as people in wealthier countries. Lack of sanitation, low-paid jobs and high unemployment as well as badly equipped healthcare systems and poor education affect standard of living. However, eating properly and living a healthy lifestyle can make a difference. The body is the most perfect machine ever created but like any machine, to get the most out of it, you need to take care of it and tend to its needs when it shows signs of slowing down. Let’s look at what you can do to improve your overall wellness and live a longer, healthier life.
Diet
Your diet is without doubt, the most important factor when it comes to living a healthy lifestyle. As an idea, take one week and keep a food diary to really hone in on areas where you can improve. Then, it’s about reducing the “unhealthy” food from your diet and adding better choices. This doesn’t mean you can never eat chocolate, drink a glass of wine or have a slice of cake but it’s all about moderation and making sure your body gets enough of the “good” stuff.
Vitamins
Vitamins are absolutely imperative for your body to function well, especially antioxidant vitamins like Vitamins A, B, C and E. Antioxidants are the body’s armour. They fight against attackers such as pollution, smoking and UV rays, locking goodness inside. So fresh fruit and vegetables, particularly legumes are really good for you. Berries and leafy greens are great for keeping the skin youthful too as well as looking after muscle and joints. Bananas are full of potassium, superb for preventing cramp. Whole grains, nuts and seeds are full of fibre to keep you regular and you can also switch your milk chocolate for dark chocolate because it’s another rich source of antioxidant too (but don’t overload).
Coffee
Too much coffee can cause high blood pressure but if you rely on your morning cup, there are alternatives. Why not try a healthier Green Tea instead, it’s antioxidant too. Alternatively, switch to decaf. It might not taste quite as good but try a few brands to find something as close to the real thing as possible. After a while, you won’t notice you’ve made the switch.
Lean Meat
When was the last time you checked your cholesterol? If it’s high then you could be at risk of heart attack. If you do have raised cholesterol, avoid red meat and eggs; choose lean meat, fish and poultry instead.
Fish
Give your brain extra power by upping your Omegas. Oily salmon, tuna and mackerel are all good sources of Omega and fish is better for you than meat. However, limit your oily fish to two portions a week because of the mercury content.
Kinder Carbs
Limit your carbs to keep your blood sugar at a safe level. You can eat carbs but keep them kind, so choose a jacket potato rather than greasy chips, pick out brown bread rather than white bread, avoid white pasta and switch to wholewheat pasta. Do remove processed foods from your diet altogether and watching the number of slices of cake and biscuits you eat!
Water
Nothing beats water. It keeps your body and brain hydrated, so carry a bottle with you and sip it during the day. Aim for 2 litres and you’ll feel a difference, you’ll be more alert and your skin will look more youthful too.
Organic
On the subject of eating healthily, choose organic where you can because this reduces the chance of toxins entering your body. Lots of fruit and vegetables have pesticides and insecticides sprayed on them during their growth phase and unfortunately, some animals are pumped with hormones so they’re fatter and “meatier”. Your body doesn’t need to eat those toxins so be mindful when you shop.
Fitness
Of course, it’s not just about eating well. To give yourself the best chance of living a longer, stronger and happier life, get in shape! Millions of articles everyday tell you to keep fit, to
gain muscle and up your aerobic activity. World leaders, doctors, fitness coaches, social media and the media in general all recommend people to take up exercise. There’s a strong message here – so to live well and be vital into your old age you need to exercise.
1 .Choose Exercise You Enjoy
There’s a wealth of different exercise to do too. If you don’t like the gym, there are a number of downloadable live-stream classes that you can do in the comfort of your own home. If you don’t enjoy aerobic activity, try yoga. It’s calming too and superb for building muscle without bulking it up. Combine yoga just once a week with regular walking and that’s enough to give your body some gentle exercise. On the subject of walking, the average recommended steps a day for an adult is 10,000. You can take your favourite music with you, listen to a podcast and build in 45 minutes a day for a brisk walk. If you don’t think you have time – you likely do! Instead of driving to the shops, walk. Instead of taking the bus from your usual stop, walk further to the next stop or the one after that. Take the stairs instead of the lift, walk the kids to school – there are numerous opportunities, it’s about finding them!
2. Set a Fitness Goal
If you want to challenge yourself, why not set a fitness goal? Run 5km for charity and give yourself three months to achieve it. Download a running app that starts you slowly (especially if you’ve never run before). Follow it religiously and in a few weeks, you’ll be running for half an hour without a break.
3. Dance is Exercise!
Don’t like running? Find walking boring? Perhaps you love to dance! Dancing is great exercise. Find a Zumba class or download one if your classes aren’t operating due to COVID. Failing that, create your best ever dance playlist and spend half an hour moving your body. The point is – there’s an exercise for everyone. It’s about exploring something that works for you and once you’ve found something you love, you’ll want to do it rather than dragging yourself to the swimming pool or gym when you hate swimming or using gym machinery. Always consult your doctor first if you have an underlying health issue.
Other Factors
It’s not just food and exercise that could make the difference. Avoid over-exposure to the sun, especially if you don’t have any suncream on. The sun is good for you in moderation and delivers a healthy dose of Vitamin D (vital for strong bones) but its UV rays are bad for your skin and could cause skin cancer. It’s a given to mention limiting your alcohol consumption to no more than 21 units a week, stub out cigarettes and avoid recreational drugs. As much as you can, try not to get stressed out. If you feel anxious, take some time away from the problem. Go for a long walk, put on your favourite music, phone a friend, relax in the luxury of a warm bath with soothing aromatherapy bubbles or light a candle and try some meditation. Finally, try and go to bed at a reasonable hour and get at least 7 hours sleep a night. Sleep is like a battery for your body and if it’s charged up, the chances are you’ll feel fresh and ready to take on the day ahead. Just making a few positive changes to your lifestyle could really help to improve your quality of life and give you the opportunity of a longer, healthier and happier life.
