The Keys to a Healthier You

Fall is the perfect time to commit to you and your health.

It’s hard to know where to start, and it can be overwhelming to hit all areas of good health and well-being at one time. In order to be truly proactive, it might be best to start with a snapshot of exactly where you are right now.

This might mean visiting your M.D. for micronutrient testing. Many people don’t realize that we have the technology to measure this. The results will help you figure out where you might be deficient. When you learn what your body needs to perform all of the necessary biochemical reactions, you can implement a nutrition and supplement plan to address your needs and optimize your medical wellness. We have seen countless patients improve symptoms when supplemented with the right micronutrients.

Get your lab work done. One-third of American adults are prediabetic or insulin resistant. Insulin resistance is when the body doesn’t respond as well to insulin, the hormone responsible for regulating the level of sugar in our body. It might leave you feeling tired and craving more high sugar and simple carbohydrates. As insulin resistance increases, other symptoms might appear such as high blood pressure, extreme thirst, frequent urination, and weight gain. Left untreated, insulin resistance can lead to Diabetes 2, metabolic syndrome, and other chronic conditions. Know your numbers and take action.

What is your gut telling you? More than 60 million Americans suffer from digestive distress. The gut is the second brain, the enteric nervous system. It communicates with our real brain in profound ways. When the gut is not in optimal health, it will not only manifest in physical symptoms, but might also trigger mood changes. If you have gut issues – bloating, abdominal pain, food intolerances, chronic constipation or diarrhea – this is a red flag that there is inflammation brewing. The next step is to figure out the root cause of your symptoms and address those.

Many of us in our 40s and 50s (and even 30s) experience hormonal imbalance. This isn’t surprising, since men start losing 1% of their testosterone each year starting at age 30. For women during the eight years before menopause, they can start to experience symptoms of poor sleep, weight gain, anxiety, fatigue and even gut issues as a result.

Start with a visit to a functional medical doctor to get your current snapshot and a roadmap based on evidence-based medicine, for your journey to optimal health and longevity.

What else can you do to optimize your health?

Take some time to create a vision of vitality and health. How do you want to feel, what do you want to be able to do, how do you want to look? Finding your intrinsic motivation and knowing your why can provide you with the fire to get going.

From there, think about where you want to start. There are many areas of our life that can impact our well-being: nutrition, exercise, stress management, sleep, social connection. Think about an area that might be impacting your ability to thrive and start there. Lifestyle and habit change takes time and patience. For most of us, it is best to start small. Let’s explore some ideas.

SLEEP

When we don’t sleep well, we might experience increased anxiety, moodiness, and cravings for simple carbohydrates. The problem-solving part of our brain can be impacted, which effects decision-making, resilience and stress management. It can also be a factor in weight gain; when we are feeling low in energy, we crave foods that will give us a quick burst. These foods create sugar highs and lows, creating even more turbulence in our already fatigued body.

Most adults need 7-9 hours of quality sleep a night for optimal health. Creating a consistent sleep schedule is key. If your target bedtime is 11pm, think about winding down around 9:30, 10. Engage in something relaxing, read, meditate, do some light stretching. Turn off phones and computers; the blue screen can be disruptive to the natural sleep-wake cycle and may suppress melatonin, making us feel less sleepy. In addition, scrolling social media might induce feelings of anxiety, also hindering sleep.

Waking at the same time every day will also help create a consistent sleep rhythm. If possible, get some early-morning sunshine to help wake you naturally and create a consistent circadian rhythm.

EXERCISE

Now that you are well-rested, how about a morning exercise routine? The benefit of the morning workout is getting it done. We make our best decisions early in the day when we are fresh. As the day goes on, it seems easier to forgo the workout for something else, such as happy hour with friends, or an extra hour at work.

No matter what time of day you do it, daily exercise is an incredible boost to your health, both physically and mentally. It boosts energy and mood, improves sleep, improves cardiovascular health, helps your body manage blood sugar and insulin levels, is excellent for brain health, increases metabolic rate, supports weight management, and more.

NUTRITION

Every time we eat is an opportunity to nourish our body. Vegetable and fruits are rich in antioxidants, vitamins and minerals, supporting every system in our body. Aim for 7-13 servings a day and include them every time you eat. Vegetables and fruits are also full of fiber, important for digestion and satiety. We should be aiming for 20-30 grams of fiber a day.

Protein is essential for maintaining muscle mass, curbing hunger, and weight management. Be sure to include it with every meal and snack. Great sources include eggs, fish, lean meats, dairy, nuts, seeds, beans, whole grains, tofu and Greek yogurt.

Don’t forget healthy fats in moderation, olive oil, avocado, nuts, nut butter.

When thinking of nutrition plans, it’s best to think about what you can add to your diet vs. restrict. A positive approach to trying new healthy foods and recipes can go a long way.

Start by figuring out what you would like to try for breakfast. Knowing that this first meal of the day can foreshadow how the rest of the day’s nutrition will go.

STRESS MANAGMENT

We all know those feelings of stress, anxiety, high cortisol levels, fight or flight. We can’t avoid stressful circumstances, so the key is learning how to manage them.

Meditation, yoga, breathing techniques, regular exercise, healthy diet, good sleep, connection with others – all of these can help us build resilience. The S.T.O.P. technique is a great way to manage a situation as it evolves in front of you. As you feel anxiety or stress build, simply Stop, take a moment, and pause. Take a breath, breathe in slowly through the nose, and exhale slowly and deeply through your lips. Observe, notice your thoughts, emotions and physical reactions, what are you noticing, how do you feel, sit with it for a moment. Proceed, considering how you would like to respond; what can you mindfully focus on or do.

Lifestyle change is a process and a journey. Honor where you are, create action plans that are achievable and important to you. Celebrate your successes and learn from the inevitable slips. Remember why you started and forgo any judgments. Every day is a new opportunity to start again. Seek support from your medical professional, friends and family.

At the Anti-Aging and Longevity Center of Philadelphia, our focus is on your optimal health and longevity. We are passionate about helping every patient achieve their lifelong goals by strengthening immune systems and developing individualized wellness strategies for optimal vitality and longevity.