Variety, balance and moderation definitely spice up most aspects of one’s life but do not be tempted to stretch it too far because it could spell doom for you in certain territories. Imagine settling for “moderate sin” or finding a balance between good and evil and committing yourself to that. I will spare you the details.
If you are reading this article, then you are more likely to die of heart disease (the world’s number 1 killer) than of any other cause. Our world is filled with supplements of all kinds many of which are not regulated. Fad diets that promise you a totally new look in a twinkle of an eye, herbal preparations that can solve all your problems after a few gulps and countless others all in an attempt to “fight” disease and death.
1. Even eating too much healthy food means piling up calories and it will lead to weight gain so always eat in moderation. Moderate eating ensures that you are in control of your portion sizes and you do not overeat. Also watch the rate at which you shovel mounds of food into your belly. It takes your stomach 5 – 10 minutes to tell your brain that it is full, so kindly pace yourself while eating. This will avoid the feeling of restlessness after a meal. Won’t it be great if we always serve our meals such that we dish out slightly less than what we think we can eat? Especially when it is a “free” meal.
2. Your body needs many kinds of nutrients and you cannot get them from a single or few sources. Go to town and pick a variety; eating vegetables does not only mean you indulge in kontomire and garden eggs all the time. Try cabbage, okro and others as well. Many are they who say I hate all fruits except for oranges – it will be a good idea to try bananas, water-melons and a few others. Beware of your limitations though when you have medical challenges such as diabetes, which may limit your choice of fruits. Variety can also mean eating from different food groups such as protein, carbohydrates and fats among others.
3. Do NOT wait to eat only when you are hungry. That can be suicidal. A hungry man or woman is angry, impatient and inconsiderate. You may end up eating or drinking something that you would never do in your “right frame” of mind. Spread your meals over the day and eat something when it is time. To tame hunger pangs you may have healthy snacks in between meals or drink a large glass of water. Our wonderful brain sometimes confuses thirst with hunger.
4. Mild to moderate exercising is great and will boost your immunity as well as reduce your incidence of injuries. Extreme exercise on the other hand will reduce your immunity and may increase the frequency of common colds among many others. It could also increase your risk of injury.
5. Exercising is great but varying your exercises is even better. If you always walk or jog on the treadmill, chances are that you will get bored with time. Contrast that to mixing it up with a cross-trainer and outdoor walking and you can be sure that variety will carry the day. It is good to choose an exercise that one loves but you will be better off if you spice it up with others. I am a big advocate of cardiovascular exercise such as walking, riding a bike and many others but concentrating on that is only a third of the work done. Make time to lift some weights and also don’t leave out flexibility training since that will improve and sustain the range of movement of your joints and reduce injury.
6. Work hard whenever it is time to but keep a balance and spend quality time with loved ones just chatting, playing and having fun. This is a great stress buster. If you do not have people you can unwind with, it may be worth your while to start a search.
As always remember that “Your Health is your Responsibility – Take control”
Source:
Dr. Kojo Cobba Essel
Moms’ Health Club
*Dr Essel is a medical doctor and ISSA certified in exercise therapy and fitness nutrition.
Thought for the week – “Every extra pound shaves off one month from your life span. 60 pounds (~27kg) can cost you five (5) years of life”
References:
1. Essential Heart Guide 2012 – Mayo Clinic
2. Health by Choice Not Chance by Dr Aileen Ludington et al.
