Keys to a Healthier You - Diet and Exercise

It was the September edition of Real Simple magazine that caught my eye.  What was it?  Diet VS Exercise, Which Works Better?  The piece, written by Karen Asp, begins with, "It's a no-brainer that diet and exercise are both crucial to your well-being and your waste line."  My primary care physician and Parkinson's specialist know I have always been an active person.  They tell me to keep doing what I am doing...regular exercise, maintain a healthy diet...because there is not much more either can advise.

In her article, Asp also suggests adding resistance training (weight lifting) to your routine.  It is the one thing I will be adding to mine.  Plus, she tells readers, at meals, fill half your plate with fruits and veggies and lean protein.  I know my doctors will agree with that too.

The article goes on to say if you want to drop a dress size, you need to focus on diet...cut calories and exercise regularly.  According to Asp, by cutting 5% of body weight will reduce the risk of developing diabetes by about 60%.

To suggest one should focus on diet does not necessarily mean one must latch on to the next diet craze.  For many who find themselves on and off diet programs in their life, it means simply to eat smart.


How:  Start your own diet plan of fruits, vegetables, whole grains, beans, nuts and heart-healthy fats, i.e. olive oil.  Cut out processed foods (frozen meals, deli meats, and refined carbs like pastries and white bread).

By now, I was thinking 'I got this covered,'  but a visit to the pantry would prove if I was right.  Starting with items we brought home today from our favorite local fresh food store, Sprout's.  Each week we fill two reusable grocery bags with the best value items.

This week is was, gala apples, pink grapefruit, bananas and black raspberries.  Veggies included tomatoes, brussel sprouts, spinach, green leaf lettuce, cucumber, and green pepper.  Bread is 9 grain, store brand with 75 mg. of sodium, 2 gm. of sugar, and 0 trans and saturated fat.

As for nuts, there is always a container of mixed nuts on the counter for snacks.  Finally, my wife uses Olive Oil when cooking. So yeah, we got this covered so far.

Health professionals will tell you, if you lack energy it may be due to your emotional state, a lack of sufficient sleep or  low/high blood pressure.  Exercising regularly and smart eating habits can help keep your blood sugar in balance.  In addition, you will help balance brain neurotransmitters, chemical substances (serotonin, dopamine, and norepinephrine) all of which keep a persons mood up and energy level from dropping.

The one I most identify with is dopamine.  WHY?  Parkinson Disease occurs when nerve cells in the brain stop producing the chemical.  Dopamine sends signals to the part of the brain that controls movement.  It lets your muscles move smoothly and do what you want them to do.

My brain stopped producing dopamine so I replenish my body five time each day with dopamine to insure I am able to walk, talk, and essentially enjoy life.

Clinical studies have shown that women who were the most physically fit were least likely to die from any cause including cardiovascular disease.  The fact is exercise reduces stress, lowers cholesterol and increases blood flow.

I am by no means a health professional.  What I am is a health conscience shopper.  That is not to say I don't eat junk food, because I do.  I always cave for cherry or apple pie, carrot cake, ice cream or pastries.

The difference is I don't have much down time, or what has been referred to as couch time.  Plus I don't take naps during the day.  

Check with your doctor before starting any change of your current routine.  When you have your physicians' recommendations, an exercise start-up plan should include daily moderate to vigorous exercise sessions.  Add two 20-minute sessions of resistance training (weight lifting) each week.  Start slow and gradually increase the level of intensity as you increase your strength.  If you hate to exercise, remember walking (hiking) is also a great cardio workout.  Try for a routine of 5 miles/day.

Living in the Denver Metro area is a big plus.  Virtually every community has a network of walking/biking/jogging paths designed into the landscape.  So if you can walk, there is no excuse to get outside and start doing it for your health.

Bottom Line: Sit less, move more.  The more you sit, the risk of heart disease and diabetes is increased.  Many theories exist but you should avoid sitting more than 2 hours at any time.

Find something to do that requires you to move from place to place.  Outside is best but you can walk inside as well.  If not in your home, go to an inside track...many fitness firms provide a walking track.  If you qualify for Silver Sneakers, get a card from your health provider then show it at the gym or senior center and go exercise.  If you live life with few regrets, don't allow your health to be neglected.

Keep the Mind Sharp:  People who are fitter at midlife tend to have a lower risk of developing dementia later than their less-fit peers.  Exercise will stimulate areas of the brain that control memory, thinking and attention.  I can't place a number on it but I do think the fact that I exercise daily has extended my physical abilities while living with Parkinson disease.

I have read accounts of those who live 20 or more years with PD.  Diagnosed in 2004, at age 56, that means I am half way on the journey.  If I am able to continue moderate to rigorous exercise with my daily routine, the end of that journey will be extended.

Brain health will also be improved by eating foods like fish, nuts and flax seed, strawberries and spinach.  All but flaxseed were in the bags we brought home from Sprout's, by the way.

I can say with a fair amount of confidence that colder weather is here to stay.  Don't allow it to be another excuse to prolong making a change to insure a more healthy you. 

November is both National Diabetes and National Alzheimer's month.  So if there is a history of either of these in your family and you are spending time on the couch, consider this your wake up call.  Change your routine now.  Do the right thing for your health...for your life.