TRUE HEALTH IS NOT THE PURSUIT OF THE PERFECT BODY

I AM NO LONGER OFFERING NUTRITIONAL COUNSELING, AND HERE’S WHY…

It has become too complicated. There is way too much contradicting information, making the topic of nutrition more confusing and controversial than ever! Most of all, I am finding that everybody knows what they need to do, but the majority are too stressed out from work or personal issues, and not getting enough rest. On top of all that, focusing on the state of current events and the rising cost of living is adding more anxiety and uncertainty than ever before.

CHRONIC STRESS = WEIGHT GAIN, NO MATTER HOW GOOD YOUR DIET!

Studies show that optimal health requires balance, and most of us just don’t have it. Chronic stress and lack of restorative sleep releases cortisol, a stress hormone produced by the adrenal glands (aka, the “belly fat hormone”), which stimulates your fat and carbohydrate metabolism, creating a surge of energy in your body. While this process is essential for survival situations, it also increases your appetite. Additionally, elevated cortisol levels can cause cravings for sweet, fatty and salty foods, hence the saying, “eating your emotions”.

BALANCE IS KEY

With all that said, the most valuable piece of advice that I can give about nutrition is to EAT FOODS THAT HELP BALANCE YOUR BLOOD SUGAR to prevent the high’s and lows that sabotage your best efforts (i.e., sugar, alcohol, fried, refined, processed foods). Look into the Mediterranean Diet, which, in my opinion, is the most realistic, healthiest diet out there!

THE BRAIN-GUT CONNECTION

Yes, there is a connection between your brain and gut! This refers to the communication between our digestive system (the gut) and the brain.

The gut and brain are constantly talking to each other through a complex system of nerves, hormones and chemicals. This connection plays a vital role in influencing our mood, emotions, and overall well-being. If we are eating the right foods that help support the microflora or microbiota-the good bacteria that live in our gut- it helps maintain our gut health, which contributes to our immune system (did you know that over 70% of our immune system resides in our gut?), protecting us from harmful pathogens. Additionally, the gut microbiota affects the production of neurotransmitters, like serotonin, which impact our mood and brain function. So if you’re eating lots of crap, you’re going to feel like crap!

FEEDING YOUR MICROFLORA- THE GOOD BACTERIA IN YOUR GUT

Take care of of the good fellas in your gut by eating a balanced diet, including fiber-rich foods, lots of veggies and leafy greens, as well as fermented foods like unsweetened yogurt, kefir, kimchi, sauerkraut, all of which can promote a healthy gut and overall well-being. Oh, and despite being fermented, wine and beer don’t count! :)

POSITIVITY THROUGH MOVEMENT- EXERCISE REPLACES PROZAC!

Optimal health isn’t just about eating the right foods- you need to GET UP AND MOVE! Our bodies are meant to move in all directions, not just sitting behind the desk all day behind a computer with arms and head forward, or staring at your phone (headaches, neck, back and shoulder pain, anyone?).

Regular exercise has been widely studied for its positive effects on physical and mental health.One aspect that contributes to the beneficial outcomes of exercise is the release of endorphins, hence the term, “Runner’s High”.

You don’t have to workout like a crazy person at a gym for hours everyday, just find time to go for a 30-minute walk, hike, bike, swim, dance (my favorite), and/or yoga- all amazing for stress relief. Don’t forget adding weight bearing activities at least 3 days week such as squats, lunges, push-ups, pull-ups, planks; use dumbbells, resistance bands, medicine balls, heavy rocks from your yard- be creative and mix it all up! Adding weight bearing activities is just as, if not more important, than cardio, especially as we age. Weight bearing exercises jacks up the metabolism even more, as well as increases strength, balance, and increases the body’s ability to burn fat for a longer period of time after exercise than regular cardio.

Life is busier than ever, but figure out a way to incorporate some form of exercise most days of the week. If you believe that having a job that is physical demanding (like mine) is enough- IT’S NOT! You need to do something that is mindful and specifically for the benefit of your health and wellness. My job is as physical as it gets, but I do something almost every morning before work that benefits my mind and body best.

HANG WITH POSITIVE PEOPLE

If you are what you eat, then you are who you hang with! The phrases “Birds of a feather flock together”, and “Great minds think alike” exist for a reason. Take a good look at the people you spend most of your time with. Are they negative, angry, toxic? I know this is a tough one because sometimes we have to live or work with these personalties, so you have to figure out a way to create your own peace, and associate with more people who are light hearted and positive.

FOOD FOR THOUGHT

If you think that you can’t afford to eat healthy, have no time to exercise, or make an effort to improve your environment, think about this: Can you afford to be sick, tired and depressed? I’m pretty certain health insurance companies are banking on it!

Be well, be happy, and be kind- especially to yourself!

Sandy Partridge, LMT, CNC, CNHP (and former Fitness Instructor and Personal Trainer for almost 20 years)