Food and lifestyle ideas to keep you healthy
To achieve lifelong wellness, we need to understand our personal story and accept ourselves fully. We need to overcome the social markers of success and learn what personal success means for us. Weight is really secondary, or a distraction, to the real issue. The real issue is learning to love yourself fully. To shut down the inner critic. To stop people pleasing. To slow down and put yourself first. When you do that, everyone wins.
If you've been following me you know I am passionate in my belief that we each have an innate ability to heal and be well. In the US we have the most expensive health care system of all developed nations but by no means the healthiest. Bloomberg news reported the proportion of Americans dying from coronavirus infections is the highest in the developed world. It’s time to develop a better concept of health care - one with a focus on wellness, not sickness. You’ll see from the list that follows how poorly the US ranks despite spending more money on health care per capita than any other nation.
Here are the numbers as of February 19, 2021
US 493,138
Brazil 243,457
Mexico 178,108
India 151,111
UK 119,614
Italy 94,887
France 83,542
Russia 81,048
Germany 67,249
Spain 66,704
What about Life Expectancy?
An equally important list to look at is the overall lifespan of Americans in comparison to other nations. We rank an abysmal 37th on the list of industrialized countries. Even more sobering is the latest news that suggests we’ve lost a year in our lifespan due to covid 19 deaths.
As a health and wellness coach, it has been extremely frustrating to me over the past year that those with the most public voices with regard to Covid 19 speak only about the virus and the vaccine. There’s been not a whisper about self-care in the midst of all the fear based reports.
What is Wrong with The American Health Care System?
You might say it starts with the misleading name. The real focus of the American health care system is treating illness. As it stands today it should be called The Sick Care System. The US spends more per capita on pharmaceuticals and medical care than any other developed nation. You only need to look at the approach to Covid 19 to recognize we as a nation focus on sickness, not wellness. We need to make a major shift by making wellness our first priority. And we need to do it not only for ourselves but for the beleaguered front line providers who are constrained by the rules of the health care system.
Defining Wellness
In my opinion, wellness should not be limited to health care screenings. They may have value in creating a baseline, indicating where some improvements are needed. For instance, a screening of your blood levels, lipid levels, your heart rhythms, muscle tone, etc. and your nutrient levels could help you know what aspects of your lifestyle need improvement. From there you could develop some health goals that are designed to build on health. Unfortunately in the US health care system, doctors are given little time to advise people on making lifestyle changes except in very general terms. More often because of the limited time with a person, doctors may prescribe a medication as a quick fix to suppress symptoms, This approach does not lead to lifestyle changes that need to be made.
A Better Message for Covid and Wellness
We can’t keep looking at a virus or heart disease or Type II diabetes or even Alzheimer’s as the threat. The true threat is lack of information and guidance on how to be healthy. The US health care system does not do that. It focuses on which medication or procedure will “fight” that virus or disease. Its focus is on correcting or treating instead of preventing. We must shift to a wellness based health care system if we want to be well.
The Basics
Have you had fewer colds or flu this year? The worthwhile message we’ve received from CDC, FDA and news outlets is threefold: wear a mask, wash your hands, and practice social distancing. Overall, people have been healthier by following these practices. What these information sources have failed to discuss is prevention through lifestyle practices that should be a part of every day, pandemic or not. I describe them in 5 sections:
Eat healthy foods. Start with simple whole foods, fruits and vegetables, whole grains, nuts and seeds, legumes, with high quality seafood and meat. To benefit you these foods must be free of additives and chemical preservatives, synthetic hormones and antibiotics. Ideally that means organic whenever possible. Add clean water and herbal teas.
Get enough sleep. Research shows seven to eight hours is a good marker for adults.
Move. The tendons that let you stretch and the muscles that lift you up weaken if they aren’t used. Try the 20 minute rule and get up every 20 minutes, if even for a short stretch. Get continuous movement in some way every day, ideally outdoors where you are breathing in fresh air.
Manage your stress. Unwanted stress is known to suppress your immune system. If you need help, try a simple meditation. I created a short one for anyone who doesn’t feel like they can meditate but would like to give it a try.
Using your baseline bloodwork, consider taking a very limited number of supplements to give your body a boost. Right now, several studies show the importance of adequate D levels in preventing serious covid illness. D cannot be absorbed from the sun in the northeast US between November and March, so most of us here need a little extra help. Metagenics is my preferred manufacturer and you can learn more about them here.
I’m Overweight. Should I Diet to Be Well?
In the US, 70% of adults are overweight and 40% are obese. We know that for most people being overweight is a health risk, but we also know that 85% of diets fail. They fail because they do not establish long term lifestyle practices. Many incorporate restrictive calorie counting that slows metabolism and creates stress and hunger. When you learn to eat properly you will not be hungry. Your body will be getting the nutrients you need and your brain will work to adjust your appetite mechanism because it knows you are getting enough nutrients. Healthy eaters come in all sizes; not all are slender, but it is rare for a healthy eater to be obese.
Our fear-based, sick focused system is not working. It’s time to envision a better way for you and for the future of our country. How do you approach your health care and what will keep you healthy?
Resources:
Food Becomes You - Simple Steps for Lifelong Wellness my playbook for making healthy food prep easy
Food Rules by Michael Pollan - a simply written rule book that tells it all
Health Assurance for All - Inside American Health Care Michael Metzler - how it fails its citizens
