JS is a 52-year-old man with high blood pressure, high cholesterol, and has been 20 pounds overweight for “as long as he can remember.” He was told that he to be on blood pressure and cholesterol medicine for the rest of his life because “it is genetic”. He eats a “standard American diet” with lots of fast food, pizza, french fries, soda and exercises when he can (typically no more than 2 days a week), constrained by his 2 hour commute very day.
On January 1st, he embarks upon a lifestyle change, eating a diet with fresh fruits and lots of vegetables for the majority of his intake (no sugar, rice or breads) and makes a commitment to be physically active at least 60 minutes a day. He learns meditation and makes a commitment to sit in silence or 15 minutes a day. In 2 months, he is 20 pounds lighter, drops 2 inches on his belt size and is able to get off his blood pressure and cholesterol medicines.
Does this sound like a miraculous story about yet another new diet or herbal supplement?
Here is the bad news: Even though there are several new obesity and devices being researched, there is no sensational new diet breakthrough or supplement that can help you lose weight and live longer and healthier if you are not ready to change your life! But the good news is that the tools you need to become illness-proof are right in your kitchen, your neighborhood park, your local grocery store or farmer’s market. All you have to do think about providing your body with the fuels that it is made to work with! Stop abusing it with stress and being sedentary.
Recent research from Dr. Elizabeth Blackburn who won the 2009 Nobel prize in medicine tells us that when we start thinking about food as medicine, incorporate regular physical activity, work on stress reduction with activities such as Yoga and meditation and build stronger relationships in the community, we can reverse the effect of aging and repair the mechanisms that cause chronic diseases all the way down to the DNA level. When we look at centenarians all over the world, we find that they share the same traits which Dr. Blackburn identified.
There is undoubtedly a clear association between excess weight and cardiovascular disease (heart attacks, stroke), type 2 diabetes, arthritis of the knees, sleep apnea, high blood pressure and high cholesterol. Obesity is even associated with increased risks of cancers of the esophagus, breast (postmenopausal), endometrium (the lining of the uterus), colon and rectum, kidney, pancreas, thyroid, gallbladder, and possibly other cancer types. With overweight and obesity affecting two thirds of the population, there is no greater imperative than this or anyone concerned about their personal health or the health of their loved ones.
While genetics loads the gun, it is largely within our control whether we pull the trigger or not. Decisions related to food that we put inside our bodies and physical activity can make the difference in whether or not we pull the trigger to invite imbalance and illness into our lives. With putting even just a little bit of thought into planning our meals and snacks and incorporating physical activity into the day, trying to sleep 7-8 hours per night, drinking more water and less sugar sweetened beverages and alcohol, and learning stress reduction practices like Yoga and meditation we can eliminate 80% of chronic diseases. As a matter of fact, there is research to prove that even in patients who have had a heart attack, the likelihood of having a recurrence is much lower if they engage in mirthful laughter every day!
Here are a few ideas for you to get started:
#1 slow the rate of sugar uptake from the gut by balancing meals with healthy protein (nuts, seeds, beans, small while fish, and organic chicken), healthy carbohydrates (vegetables, fruit, beans and minimally processed high-fiber whole grains), and health fats (olive oil, nuts and seeds, avocados, fish oil). Breads, rice and pasta made from refined flour are almost as bad as sugar in creating chronic disease
#2 get away from processed, junk, packaged and overcooked foods
#3 eat frequent small meals / healthy snacks
#4 drink more water and less soft drinks, mixed drinks, juices or alcohol
#5 move your body is much as possible-findings physical activities that you enjoy and do them all the time
#6 sleep more, relax, laugh!
#7 build healthy relationships in the community
#8 Keeping an open mind and experimenting with eliminating potentially problematic foods such as dairy, gluten, peanuts, soy, sugar and artificial sweeteners and eggs (one at a time) for 3-4 weeks at a time can be a life-changing experience.
By following these simple ideas, you can stop poisoning yourself and balance insulin levels, optimize hormones, lose weight, get off prescription medicines and even maintain our youthful vigor for longer.
What is holding you back from living most productive, fulfilling, and vibrant life possible?