Our regular columnist, Stephen Smith, from Merewether Fitness Studio, offers five tips for improving your health and vitality as we head into spring.
“Let food be thy medicine and medicine be thy food.”
The above quote is attributed to Hippocrates, the father of medicine, and dates back to around 400BC.
A simple quote that is even more relevant in the modern world. As we move into spring, I just know that you are feeling motivated to make some positive changes, so on that basis, I am going to give you five tips for improving your health and vitality.
In keeping with the simplicity of Hippocrates I won’t go into too much detail as each point deserves its own column, so stay tuned for future episodes.
Firstly, the information provided in my columns is designed to entertain and inform – not provide medical advice. You should always consult your doctor when it comes to your personal health or before you start any type of treatment, be it exercise or nutrition-based.
With that said, let’s go.
- Nutrition. The choices we make here have a massive impact on our health. The majority of diseases known to humans can be prevented, cured, or the symptoms reduced by eating the right food. I personally follow the 80-20 rule – that is 80% of my food is wholesome and plant-based with lots of vegetables, fruits, nuts and seeds.
I eat the occasional white meat and, if I am feeling adventurous, I will have red meat. The other 20% is allocated to ice cream, chocolate, alcohol etc. Keep the 80% high-quality and you can get away with a reasonably decadent 20%. - Water. It amazes me how many people I meet who don’t drink enough water. It’s like employing the best architect and the best builder to build your new home and then supplying them with substandard materials. On average, up to 60% of the human adult body is water.
According to H.H. Mitchell, Journal of Biological Chemistry 158, the brain and heart are composed of 73% water, and the lungs are about 83% water. The skin contains 64% water, muscles and kidneys are 79%, and even the bones are watery: 31%. Water people! It’s a no-brainer. Approximately 2.5 litres for females and 3.5 for males (more or less depending on your size and activity levels). - Intermittent fasting. Once the domain of meditating monks or religious festivals, fasting is becoming more mainstream. I have been following the 16-8 fasting regime for the last five years “most” days of the week.
Besides burning body fat, numerous scientific studies have shown amazing health results from intermittent fasting. The best advice I can give you right now is to watch the Ted talk on intermittent fasting available on YouTube. - Exercise. Our bodies are designed to move. To walk, run, jump, bend, twist, push and pull things. Structured resistance exercise is vital in staying healthy and happy. It lowers the risk of many diseases.
It helps manage our weight. It is the number one prescribed treatment for sarcopenia, which is the loss of skeletal muscle and strength associated with ageing. - Sleep. It helps keep your immune system strong and your heart and blood vessels healthy. It allows for growth and healing. It helps control your appetite and your weight.
It’s also needed for attention, memory and learning. Getting enough sleep each day is one of the most important things you can do for your health and wellbeing and to reduce your risk for ill-health. Sleep is also vital in maintaining our muscle. When we do intense exercise, we are causing micro trauma to our muscle fibres. Through rest and good nutrition, the muscle repairs itself and therefore gets bigger and stronger.
So, to recap. Be mindful of what you put in your mouth and when. Get moving and do some form of resistance exercise and get plenty of sleep. The more dynamic your activity levels, the more dynamic your sleep.
If you are someone who has always wanted to be a bit healthier, there is no better time to start than spring.
Therefore, I leave you with this question: If not now, then when?
Until next time,
Health & Happiness,
Stephen
