If you have followed my blog or taken a peek inside my book, you may already know my belief that food is true medicine. I don’t feel I can over emphasize the significance of diet as the single most critical component of managing our health.
We have never needed an understanding of this more than we do right now.
Over half of Americans have type 2 diabetes or insulin resistance (pre-diabetes) ; almost half have hypertension or high blood pressure, and 3 out of 4 are obese or overweight. These sobering statistics have only worsened during the pandemic. Diet and lifestyle are the main causes of the rise in these numbers. Yet, statistics have shown that those with the worst outcomes from covid 19 and those who have required hospitalizations are those with these very conditions. In fact, nearly two thirds of covid cases requiring hospital care are attributable to obesity, high blood pressure, diabetes or heart disease.
We also know that changes to diet and lifestyle, even without weight loss can rapidly improve inflammation markers and health outcomes. Read that again. The reality is we can not have a disease defying, healthy body while ignoring the direct connection between food and the current and future state of our health.
In my last blog, Build a Foundation for Health, part one, I discussed the primary driver of most chronic diseases, and degenerative diseases of aging. It is our daily choice of nutrition as well as stress, toxins other lifestyle habits that are fueling inflammation.
If we are consuming literally pounds of food every day, how can we continue to deny its impact on our health and longevity?
The question I am asked frequently is what about vitamins and supplements? What should I be taking? What role do supplements play in safeguarding my heath?
My short answer is food (must come) first!
Rule #1: We can not rely on supplementation if our diet is atrocious! It is akin to bailing water from a sinking boat without first patching the gaping holes!
We should be receiving most or all of what we need from a healthy diet, high in phytonutrients, micronutrients, dietary fiber, vitamins and minerals. Notice I say ‘should’. The average american does NOT. Just 1 in 10 adults meet the minimum requirement for fruit and vegetable consumption. The risk for type 2 diabetes, cardiovascular disease and some cancers increases dramatically as fruit and vegetable consumption goes down.
This is a problem with many threads. It is often based on cultural, socio-economic status, and lack of affordability and availability or access to fruits and vegetables . We need to expand access and affordability in our communities and improve educational outreach efforts. Rather than subsidizing giant fast food companies and falling prey to the endless media promoting food propaganda on television and radio, we need to step up our advertising and education for healthier options. Enacting simple changes can potentially reduce Health care costs and the scourge of chronic disease that is lurking in our future.
Of course, personal choice is always involved. We can not deny that we have grown fond of the synthetically engineered, highly palatable food-like substances concocted by food scientists, and recognize how they have hijacked our brains’ reward centers! Standing alone, change is difficult, but even more so because of the addictive nature of foods and the cravings they create. We understand that human nature is not fond of change, and therefore making changes to lifestyle and diet is also a deep dive and multifaceted issue. That is a topic for another discussion and one that I address in my book.
It is also true that agricultural and food manufacturing practices have changed dramatically. Our genes have not. The types of ‘foods’ we have access to now are quite different than 75-100 years ago. While we may not have a shortage of foods in most parts of our country, we have a shortage of nutrient dense foods in favor of calorie-dense, manufactured foods. Our bodies barely recognize much of what we are consuming.
There are very real and verifiable nutrient deficiencies in our population and not just in communities where healthy food is scarce. Deficiencies exist despite most of us having access to food on demand. Many highly processed foods contain added sugar, harmful inflammatory seed oils, chemical flavor enhancers, and other undesirable additives. These are considered anti-nutrients and rob the body of essential minerals and vitamins. Foods are grown in nutrient depleted soils and sprayed with an array of chemical fertilizers, herbicides, and pesticides.
Deficiencies are prevalent with the use of alcohol, common over the counter and prescription drugs, which further aggravate many common deficiencies. Symptoms of deficiency are not always readily apparent. Many biochemical and metabolic pathways will be disrupted or halted if certain nutrients are not present to act as co-factors in the reactions. The first sign of trouble may be symptoms of fatigue, frequent infections, headaches, mood changes, high blood sugar, high blood pressure, cardiac arrhythmias or breakdowns in some other area or system of the body.
How are these “diagnoses” treated in mainstream medicine? Often with more drugs that bring with them additional health concerns. Unfortunately, in our current medical disease care system we are not looking for root causes or underlying factors that are literally interrupting the body’s ability to heal and function as designed.
What are the common nutrient and micronutrient deficiencies?
Unless your diet is absolutely healthy at least 90% of the time, meaning it is rich in phytonutrient and fiber rich plant foods, and quality protein sources, you may have a nutrient deficiency brewing. In this case, it becomes necessary to understand what the body is lacking and supply it for the body to function optimally. The body has miraculous healing properties when we remove the bad and provide the good.
Here is a short list of the common deficiencies and the potential side effects of deficiency.
- Magnesium: It is estimated that at least 60% of the population is deficient in this important mineral. It is difficult to get enough magnesium from diet alone. Magnesium is a cofactor in an estimated 400 reactions in the body. Magnesium is depleted by sugar, alcohol, caffeine, stress and many common prescription and over the counter medications.
Magnesium has important metabolic functions and regulates our response to stress. Magnesium helps manage insulin levels in the body and can prevent blood sugar and insulin spikes. Magnesium is a big player in blood pressure control, preventing high blood pressure especially when combined with enough potassium in the diet.
A Magnesium deficiency is associated with decreased immune cell activity and an increase in inflammation. Magnesium is critical for proper electrical and mechanical functioning within nerve and muscle tissues. It is a natural relaxant and is helpful for anxiety, muscle cramps, migraines, and insomnia.
What are a few of the symptoms of Magnesium deficiency?
Muscle cramps, anxiety, migraines, high blood pressure, muscle pain ( fibromyalgia), type 2 diabetes, insomnia, and osteoporosis.
2. Vitamin D: This powerhouse vitamin functions as a hormone, having body wide effects. Vitamin D supports blood glucose balance, the brain ( mood, memory and cognitive function), the cardiovascular system, the skeletal system ( increases calcium absorption strengthening bones), the muscular system ( increases muscle strength) and the immune system. There are over 70 clinical trials underway worldwide looking at the role of vitamin D to prevent and treat covid-19. A recent study reported that 82% of people hospitalized with severe covid infections were vitamin D deficient compared to 47% of controls in the general population. A major study conducted in 2017 involving over 11,000 patients showed Vitamin D supplementation protected against upper respiratory infections.
It is challenging to obtain adequate vitamin D by diet alone. Exposing the skin to sunlight is your best bet however if you are over 50, have dark skin, or are obese you are less efficient at producing Vitamin D.
What is the correct dosage of vitamin D? Dose should be determined by your doctor after a blood test called the 25 hydroxy vitamin D test. If you have not had one lately, you can request one at most labs.
3. Co-enzyme Q10 is the important anti-oxidant produced in the body that you may not be familiar with. This is an important cofactor for the generation of energy within energy factories in the body called mitochondria. Levels of this anti-oxidant decline with age and are depleted by many common medications such as statin drugs ( Lipitor_) used for reducing cholesterol. Co Q 10 is an important molecule in every cell in the body and most notably for energy generation in heart, kidneys and brain. Heart muscle mitochondria MUST have CoQ10 to function. Indeed, statin users and heart-failure patients share something in common – they’re both deficient in CoQ10. It has been shown in double blind studies to improve insulin sensitivity, improve glucose tolerance and reduce toxic free radicals. It has demonstrated effectiveness in the treatment of migraines and periodontal disease. The active form of Co Q10 is called Ubiquinol, and is much better absorbed.
4. Omega 3 Fatty acids ( DHA, and EPA) are the anti-inflammatory fatty acids our body requires for healthy cell membranes, normal communication between cells, healthy brain function, normal platelet function, healthy blood vessels and blood flow, and the regulation of harmful blood fats such as triglycerides. Omega 3 fats can target inflammation and neutralize free radicals that lead to aging and disease.
Our diets consist largely of omega 6 fats which are pro-inflammatory. All processed foods and fast food establishments use industrialized seed oils such as canola, corn, sunflower and soy. These polyunsaturated fats ( PUFAs) increase inflammatory cytokines and free radicals, accelerating the aging of membranes and tissues. Free radicals are damaging to vessels and impair circulation to the heart, and brain and increase the risk of obesity, stroke and diabetes. Omega 6 oils must be balanced with omega 3 fats to prevent the disastrous inflammatory effects on muscle, bone, blood vessels, the heart, liver, kidneys and brain.
Support your cardiovascular and nervous system appropriately with an anti-inflammatory and antioxidant rich diet and the use of purified omega 3 (EPA & DHA) supplementation.
Of course there are many other potential deficiencies not listed here, and these are based on the current state of health and symptoms. Specific recommendations for nutrients are based on certain conditions. For example, osteoporosis requires many different nutrients for prevention, management and reversal. Type 2 diabetes is often reversed with a combination of proper diet, supplementation and lifestyle changes.
For prevention of infections such as covid, and the multitude of other respiratory viruses we are exposed to, certain nutrients such as N-acetyl Cysteine ( or reduced glutathione- a powerful antioxidant and detoxifier), Vitamin C ( therapeutic doses) Zinc and Quercetin ( an anti-inflammatory plant flavonoid) which acts as a zinc ionophore, have already proven to be highly beneficial.
In addition, each person is genetically unique and many of us have something called SNPS, or Single Nucleotide Polymorphisms. SNPs are common genetic variations where one piece of DNA is altered from its original copy. These tiny amino acid base pair changes can impact the way the body produces energy and whether the body can detoxify itself and even how it responds to stress, drugs and foods. We are truly unique so our diet and any supplementation should reflect these differences. True health care is not “one size fits all.”
The real magic pill we are seeking, the one that will reduce a tremendous amount of chronic disease can be found at the end of our fork. Getting our nutrition right is crucial, supplementation is available to round out the deficiencies that may be present from our unique genetics, drug or toxin overload and finally, to mitigate the side effects of living an increasingly stressful lifestyle.
There is much we can do to support our health, prevent disease, and bolster our immune system. We do not have to accept sickness as our fate. We deserve better. This is a valuable mission and undertaking that is worthy of our understanding and attention.
I am delighted to announce that My Amazon bestselling book, Staying Healthy, Living Longer- 7 Powerful Principles for a Healthier You! is the WINNER of the 2021 International Book Award for the Healthy aging over 50 category!
It is available on Amazon: https://amazon.com/dp/b08vc6pywj/
Available on my website and also at Barnes and Noble and Independent book sellers.
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We are in chaotic and uncertain times. There is a wave of expanding collective anger and pain that is palpable.
It is an understatement to say we are all being challenged to salvage some sense of peace when confronted with social and political unrest entangled with financial, personal, and health worries. I have seen a great deal more emotional stress, headaches, neck pain, back pain, and overall bodily discomfort in my patients. It is never too long that emotional pain becomes physical pain.
We seem to have hit a pivotal point in society where hatred, destructive dialogue, division, anger, and blame are at an all-time high. Civility, kindness, acceptance, and love are strangely absent. Today and every day, we have a choice to make.
The news and social media are the platforms for expressing this discontent and anger. It has morphed into a means of spreading fear and mistrust or canceling anyone who thinks differently from us. Name-calling, ridiculing, and brandishing opinions as though they are Truth and fact has become a common thread perpetuating this growing anger and unrest.
We seem to have lost the ability to have intelligent conversations with those of differing opinions and beliefs, insisting that others who believe differently than us are “wrong”. There is vehement push back, resistance, self-righteous attitudes, and defiance when our beliefs or opinions are challenged or not accepted as universal Truth. Our ego tells us that if perhaps we shout loud enough we will change the minds of those who think differently. We instinctively know and have seen historically that this is false.
It becomes easy to bully, belittle, dehumanize, and lump groups of people into ‘categories’, as if to ‘shield’ ourselves, simply because they think differently than we do. This is a form of bullying. In doing this, we are perpetuating the negativity, anger, hate, and division that is already escalating. We have now become part of the problem.
The news and news media have always portrayed the lowest common denominator of human existence and is designed with one objective in mind: to activate the portion of the brain ( Amygdala) that creates fear.
More than ever, news media and social media bombard the fear brain, inciting anger, divisiveness, and “me against them” thinking and mistrust of others. This promotes a stress response in the body by upregulating our “fight, flight, freeze, and fear”, Sympathetic nervous system. This is our built-in survival mechanism however, it is not meant to be responding every day, all day to perceived ‘threats’. The consistent hyperarousal of this nervous system is responsible for many chronic health conditions, including heart disease, high blood pressure, diabetes, compromised immunity, depression, anxiety, muscle tension, chronic pain, and insomnia.
I sat quietly this morning in solitude considering the choices we have and the lessons we can learn during times of testing.
We have a choice to reduce the amount of time we spend watching the news or engaging in the various forms of social media. Setting time controls and boundaries can go a long way toward restoring our inner peace. Those who watch the most news, experience the greatest levels of anxiety.
We have a choice to disengage when someone is choosing to express vitriol, name-calling, personal attacks, and other bully tactics. There is no place for this in any relationship or even when expressing our views on a social platform.
We can make a choice to refuse to be offended, as carrying an offense and being easily offended brings the heavy burden of resentment and bitterness, stealing our health, peace, and joy. When we are easily offended our rational brain is hijacked, and our emotional and fear brain is in the driver’s seat. We are essentially giving our control over to someone else, allowing them to influence our reactions and remarks. We may strike out in defense as I have seen countless examples of those who have said they “Can’t be friends with someone who votes for so and so, or who believes such and such.”
We can choose to have an open mind and hold space for duality; simply understanding that two very different ideas can co-exist at the same time while understanding that there is rarely one truth that summarizes a complicated issue. As Steve Jobs has said, “Have strong opinions loosely held.”
We can choose to allow a larger perspective, as pettiness and insisting we are right, cancels our joy, and contracts our world. We need people with other viewpoints to expand our thinking. We don’t have to change our minds but new knowledge can expand our minds if we are secure enough to receive it.
We can choose to have healthy boundaries especially with those who for whatever reason, are angry or abusive. We may have to take inventory of the types of interactions we engage in, protecting ourselves as needed. Distancing from toxic relationships may be necessary if boundaries for decent behavior are not respected. Those who attack or hurt others are often experiencing pain themselves, we can have empathy. Empathy builds resilience.
We can choose to focus on the good that we can do; how we can contribute our energy positively to the greater good or a cause that is important to us. Other questions we can consider: What can I do to lift up myself and others? What is within my control and what is not? How are my underlying beliefs and prevailing thoughts contributing to my unrest, worry, anxiety, and stress? Ultimately, it will be our health that is negatively impacted.
We can choose to make peace our primary goal. If we can cultivate ways of choosing peace, safeguarding peace, and residing in a place of peace, despite external circumstances, we become a very powerful agent for change. Developing healthy habits that protect our peace of mind, may mean limiting the time we spend watching or engaging with news and social media. Instead, we can use our time to listen to soothing music, take a walk in nature, express ourselves in a journal, play with a pet, pray or meditate, or simply breathe.
We can choose to nurture our faith rather than our fears. This is not an easy task at times such as this, but this is precisely when it becomes most valuable.
” When you judge another person, you do not define them. You define yourself…When you respond with hatred to hate, you’ve become part of the problem which is hatred, rather than part of the solution, which is love. Be a person who refuses to be offended by anyone, anything, or any set of circumstances.” – Wayne Dyer.
This above quote by Dr.Wayne Dyer holds tremendous wisdom. Indeed, It is a very difficult call for us to uplevel our responses in a time of chaos and uncertainty. If we can achieve it now, it will be a skill that we can turn to, again and again during other trials.
“I have told you these things so that in Me you may have perfect peace. In this world, you will have tribulation and distress, but be courageous and filled with joy, for I have overcome the world.”- John 16:33
Faith>Fear💕
Mary
Today I am hoping to shed some light on this increasingly common source of joint pain. We may have experienced twinges of knee pain in the past after an aggressive hike or perhaps we are now in the throws of seeking answers to unrelenting knee pain.
Your doctor can quickly provide you with a “diagnosis” and perhaps offer as a solution in the form of an injection, a prescription for pain and anti-inflammatory medication or of course the most invasive of treatment options, surgery.
In some cases surgery is unavoidable and may feel like the only option.
These cases are more the exception than the rule.
Surgeries to repair, for example, an acutely torn ligament or meniscal tear may be both necessary and wise especially if the individual is young, active and would like to return to high level of function and sports.In this case a surgical repair or reconstruction will provide the best shot at maintaining a normal active lifestyle with the fewest limitations.
What is most alarming is the current trend increase in elective total knee joint replacement surgeries in the last 20 years. The average age for total joint replacements is decreasing, even while most joints only have a life span of only 15-20 years.
A study presented at the 2014 American Academy of Orthopaedic Surgeons (AAOS) meeting highlighted the rising numbers of knee replacement surgeries. When researchers reviewed hospital discharge data for more than 2 million people undergoing this procedure, they found the rate of knee replacements jumped 120 percent over a 10-year period!
The overall increase was steep, but it was even more pronounced in younger age groups. While the number of surgeries increased by 89 percent among those ages 65 to 84, they increased by 188 percent in 45- to 64-year-old patients!
Knee joint revision surgeries are also on the rise for this very same reason.
Studies have found that 85 percent of knees last 15- 20 years, and the AAOS estimates 10 percent of patients will need a revision at some point. The younger patients are when they undergo the first surgery and the longer they live afterward, the more likely they will be to need revision surgery.
Studies have shown The number of revision surgeries increased 133 percent during one study period, particularly among younger patients.
So the question I want to attempt to answer is Why is there such an increase in Knee Pain and Medical procedures to Manage it?
WHATS BEHIND THE INCREASE IN KNEE PAIN?
Although there are many potential causes, I will outline and discuss a few of the highlights:
1.MUSCLE IMBALANCES AND ALIGNMENT ISSUES:
This is a very common underlying factor in the etiology of knee pain that is often “overlooked” by orthopedic surgeons and can eventually lead to uneven wearing down of the cartilage or meniscus of the knee joint leading to early degeneration.( arthritis)
Although the knee joint is a rather simple hinge type joint it relies on ligament ( bone to bone connections) and tendons ( muscle to bone connections) for stability, support and mobility.
Proper functioning of the knee joint depends on a dynamic interplay of all muscles connecting above and below, think foot and hip. The knee is often times caught in the crossfires when foot or pelvic/hip alignment are creating dysfunction and a bio-mechanical nightmare at the knee. For example, an overly pronated (flat) foot, a leg length discrepancy or pelvic rotation can result in excessive loads and pressures at the knee joint.
The most common culprit in the onset of knee pain are weak hip stabilizers, a weak core, weak Quadriceps, namely the VMO, tight hamstrings, tight Ilio-tibial band (side of the leg) and tight hip flexors. These muscle imbalances lead to most forms of the knee complaints we see in therapy including the common Patello-femoral pain in younger athletes. Mal-alignments at the pelvis, foot and ankle will change the ground reaction forces and increase compression forces at the knee and the patella or knee cap. Once you have an understanding of how your alignment and muscles are creating an unhealthy movement pattern, you can begin to work on changing the dynamics through specific targeted, exercise, muscle energy techniques to correct alignment issues, and kinesio taping and orthotics, if necessary.
2. SEDENTARY LIFESTYLE, POOR DIET, EXCESS WEIGHT:
There can not be a discussion of tissue breakdown, inflammation, and arthritis without discussing other major players, as there is never only 1 player in a team sport and complex system like the human body.
I will call these 3 ‘The Unhealthy Triad” and this includes excess weight, poor diet and a sedentary lifestyle, all of which are preventable contributing factors.
First and foremost and because it is the easiest to correlate with joint degradation and arthritis, is EXCESS WEIGHT or increased BMI.( Body mass index)
Breakdown of cartilage or cartilage degeneration is often seen in Osteoarthritis. Inevitably it also involves the synovial membrane and thickening of the sub-chondral(underlying) bone. This is also enhanced by active inflammation as the body attempts to ‘repair’ or clean up the affected area by sending in inflammatory proteins and other molecules.
Excessive joint loading is a primary factor when discussing arthritis of the knee. The end goal is to reduce joint loading so to preserve the joint cartilage and stave off arthritis. Weight reduction is obviously one critical component to unloading the knee joint. Under normal walking conditions the load felt at the knee joint is 3-5 times that of body weight for level ground walking and up to 8 times for downhill walking! So even carrying an extra 10 pounds on the body can be felt at the knee joint as an additional 40-80 pounds!
Most of this is felt at the medial ( inside) knee compartment, which not surprisingly is the first knee compartment to show signs of arthritis. In Physical therapy we often suggest joint “off-loading” support in the form of knee braces that reduce compartment load, using a cane on the contra-lateral side,and heel wedges to alter foot mechanics.
Of course, Nothing will be as effective as weight loss in the management of knee OA.
Now that we addressed that rather difficult topic, lets discuss sedentary lifestyle.
While the aggressive athletic warriors ( you know who you are) have their share of wear and tear, sprains and strains and injuries, which can lead to early onset of arthritis, the opposite scenario is the “desk dweller” or couch potato who sees little if any physical activity. Loss of muscle strength, power,endurance and mitochondria ( muscle fueling powerhouses) diminish with low activity. This will directly affect the health and integrity of the weight bearing joints. So when it comes to health of the joints and activity and exercise, it is advisable to maintain muscle mass, power, flexibility and strength through exercise, walking, cycling or a combination of high and low impact exercise. As is most things in life, it’s all about striking a balance.
Last but not least in this triad, is diet. As the saying goes: “You can’t exercise your way out of a bad diet.” The diet that most of us are consuming looks less and less like real whole food. We are growing ‘attached’ ( addicted might be the better choice of words) to the processed, packaged, preservative laden, highly palatable pseudo foods that line grocery store shelves and fast food markets.
What does this have to do with my joints, you may ask?
The diets most Americans are consuming is highly INFLAMMATORY, calorie dense, nutrient poor, highly oxidative and damaging to the cells of our body.
Many studies have shown that years of eating habits such as this will lead to early degeneration of joints, increased inflammatory processes in the body, which spells double trouble for all body systems = DISEASE!
Regulating oxidation and inflammation can improve health, vitality and longevity. Oxidation to put it plainly is our cells “rusting” from the inside. While some oxidation is a normal part of cellular metabolism, too much, too quick, without a balance of antioxidant rich foods contributes to disease.
Foods that are anti inflammatory and loaded with anti oxidants should be the focal point of every meal. Dark leafy greens, brightly colored vegetables and fruits, seeds, nuts and omega 3 rich fish is a great place to start.( see below)
A recent study looked at the anti-oxidative and anti-inflammatory effects of Vitamin E on knee tissue of patients with late stage osteoarthritis of the knee.
Those in the study taking the Vitamin E had decreased inflammation and decreased oxidative stress,and improved clinical symptoms, identifying Vitamin E as a “disease-modifying agent for Osteoarthritis.”
What are some examples of other potent anti-oxidant foods: Carotenoids: Carrots, squash, broccoli, sweet potatoes, tomatoes, kale, collards, cantaloupe, peaches and apricots (bright-colored fruits and vegetables!),purple grapes,pomegranate, cranberries, green tea, Vitamin C: Citrus fruits like oranges,lemon, and lime etc, green peppers, broccoli, green leafy vegetables, strawberries and tomatoes
Vitamin E: Nuts & seeds, green leafy vegetables, and finally my favorite of all: Red wine 🙂 (in moderation of course!)
There are just a few of the more common issues we encounter. There are many more possibilities for the onset and progression of knee complaints and in Physical Therapy we investigate the many contributing and causative factors providing conservative solutions for those who wish to avoid surgery.
If a patient wishes to be intentional and implement the suggested positive behavioral, dietary and lifestyle changes and therapeutic measures suggested in therapy, improvements can be seen in the form of increasing physical function decreased pain and improved mental health, vitality and quality of life.
Stand up, learn what you can do and take action, Knee pain doesn’t have to sideline you from enjoying life.
Be blessed, be well.
If you have any questions, feel free to contact me and I will try to assist you :
http://www.mdtherapyandwellness.com
madicaropt511@gmail.com
4 STRATEGIES TO MOVE FROM RESOLUTIONS TO REAL SOLUTIONS.
A brand new year with a fresh crop of 365 new opportunities to begin again….Instead of Resolutions, begin the year with Real Solutions.
Like most people you may be starting the New Year with motivations running high and a sense that a new crop of 365 days was just what you needed to propel yourself toward healthier habits. You may have set a few worthy goals such as lose 20 pounds, begin a certain diet, exercise more, eat healthier foods, manage stress.. and so forth. And if you’re similar to most people by mid January you will begin to feel a sense of ‘love lost’ when you think about those ‘resolutions’. If The sparks that ignite your motivation, begin to fizzle out with the holidays fireworks,.you are in good company. When it comes to life changes, most people have the attention span and focus of a squirrel, and when it comes to will power, well, that is not as powerful as we had hoped.
In fact, most people who begin a “diet” or attempt a lifestyle change will be unsuccessful without the right tools. When it comes to having the right tools, and understanding what leads to success, there is some good news and some bad news.
I will give you the bad news first.
There may be reasons why you have fallen short when trying to change a habit, but they are not excuses.
Now here’s the good news:
There may be reasons why you have fallen short when trying to change a habit, but they are not excuses. Thankfully, you are still responsible, and what you acknowledge you can change. It does require personal accountability.
It sounds simple, and it is, but simple does not mean easy.
I have outlined 4 simple strategies that will put you on solid ground and move you forward. That is where we want to go, right? Therefore, looking back or dwelling on past failures is no longer an option. That would be like trying to drive your car, looking in the rear view mirror. We recognize that nothing good will come from that!
1. YOU WILL CREATE WHAT YOU BELIEVE-
There is no other force as powerful, creative or destructive as your thoughts and own belief system. Therefore, if you have struggled with maintaining weight loss, or a healthy eating lifestyle, the question you need to ask is: Do I believe that I deserve to lose weight and feel good? This is not a question you pose to your head, but to your heart. Your intellect will always tell you what you want to hear, but the heart knows only the truth.
“You cannot solve your problem with the same mind that created it.”
If you are not getting the right answers to chronic, recurrent, problems, this may simply mean you are asking the wrong questions.
| “You cannot solve your problems with the same mind that created them.”-Albert Einstein |
In order to achieve any lasting changes in your diet, exercise or lifestyle factors, you have to dig deeper and ask some difficult questions to uncover the limiting beliefs or lies that are keeping you from rising higher. Some, or most of our limiting or destructive beliefs are subconscious, but specific tools and an honest inventory will help in Identifying, Acknowledging, Challenging, and Releasing these automatic negative thoughts and allow you to create a greater vision for yourself. Your belief system is directly related to your thoughts. Guard your mind like Fort Knox.
The battle is won or lost in your mind, so that is where it must begin
2. GET CLEAR, GET COMFORTABLE:
I would encourage you to get a clear vision of what you want for yourself. This will be your mental map or GPS. You can be assured that you will have times when you will fall of the track, not if, but when. Here’s the point, Just because you get derailed, you don’t have to crash. Immediately, divorce yourself from the tendency to nurse the bad feelings, feel guilty, blame or engage in self- recrimination. Having a vivid vision of what you desire for your self will keep you from losing momentum during the challenging times. There are many ways to do this. Some people do well with meditation, picture boards, positive affirmations, visualization, journaling and writing out their goals. Daily. You must be vigilant, bad habits die hard.
The second part of this exercise is to assign a numerical value to how comfortable you are that you will follow through with the goal. For example, if your goal is to ” exercise 5 times per week for 1 hour” and you assign a 2 to your comfort level ( 0 to 10, with 0 representing not comfortable at all) this is NOT a worthy goal for you at this moment. Modify it until you are at an 8 or better on the comfort scale. Your previous goal may change to, “I will walk for 20 min a day, 4 days a week.” Then give it life by putting it on your calendar. And finally, Don’t break a date with yourself, you are important.
3. WILL POWER IS NOT VERY POWERFUL.
The nature of will power is that it is not a powerful motivator or catalyst for change in the long run. Psychologists and life coaches know this. It may get you started initially, but it is rarely a faithful friend to the end. Instead, you have to cooperate with some natural laws at work here. I will outline a few.
Our brains are wired to seek pleasure and avoid pain. Pretty basic for survival, back in the day. The main motivator for any behavior is based on this principle and so self- gratification and self- protection are the two most powerful activists. Unfortunately, portions of our brains, ( namely, the Amygdala and Nucleus Accumbens) are easily hooked on various forms of pleasure, some good, some not so good.
In the ‘not so good ‘category are sugary, salty and fatty foods which trigger the same centers in the brain as some drugs. The food industry knows the sneaky secrets to turn on the reward centers in your brain and activate the release of the neurotransmitter, Dopamine. In fact, Dopamine is often referred to as the “Master Molecule of Addiction.” Studies have shown that while animals will work hard for a sugar or fat reward, they will work the hardest for a combination of sugar and fat. An example in the ‘good’ category are people that obsessively engage in rigorous exercise to achieve an endorphin release. The so called “runners high.”.
So what does this all mean for us common mortals? Why are bad habits, like not exercising, eating poorly or smoking, so hard to change despite the knowledge of their deleterious effects and contribution to disease? No, it does not mean you are “weak” lacking in willpower and doomed to failure!
Many health coaches and scientists have studied this question and countless methods to facilitate lasting behavioral change. A fairly daunting task, for sure. Lately, many theories converge on the principle of Love versus Fear. What does love have to do with it, you ask? Everything we do comes through motivation from either love or from fear. If you are not enjoying your life, or if fear is an emotion you feel more often than love, joy or peace, then you are probably operating from a primitive, lower brain function which seeks to avoid pain and seek gratification through external means.
The take home message is that all lasting change starts with self – love. The love of self, knowing and accepting your true nature and spirit of greatness, gives rise to love of others and thrusts you to a higher level of function. If love, the most powerful force there is, becomes your primary moving and motivating force, you will naturally seek and gravitate toward healthy foods, habits and the positive reinforcement they create, which is feeling good, healthy, vibrant and strong. That is our birthright. Furthermore, “Nothing succeeds like success.” As you create positive habits, they reinforce themselves. It is true freedom to make choices that are life enhancing and that affirm self- love.
Think back to the last time you felt pure contentment, a lightness of being, joy or peace, what were you doing? DO more of that! It’s time to give yourself permission to re- discover or find ways of creating more joy. If you are feeling stuck, don’t forget to check in with your belief system, strategy #1.
“Everything we do comes from either Love or from Fear.” – Arlosky
4. START SMALL, END STRONG
The most common mistake when embarking on a life change for health or personal reasons is to set goals that are unreasonably difficult to stick with and therefore will have a limited degree of success.
An example is beginning a ‘diet’ that is based on the principle of deprivation and elimination. I am certain you can relate to this. You can also most certainly guess why this sort of plan is doomed to fail. If food is a source of pleasure for you and you decide to eliminate every food you are currently considering ‘bad’, you will be miserable. Remember what happens when your brain is miserable? It is pleasure seeking and pain avoiding by nature. Is it any wonder why most diets fail? A simple rule that I will share, is to consider that there are NO foods that are off limits. ( exception of course, are foods that you may have an allergy or intolerance to, and these often times are the very ones you are craving).
Does that mean you can have your fill of donuts and French fries? Of course, the answer is a resounding NO!
As a general rule eating ‘clean’ 80-90% of the time allows time for your body to chemically adjust and down regulate the dopamine and hormonal systems ( insulin, leptin) of reward, cravings etc. Have you ever noticed how when you eat sweet or fatty food, you crave more sweet and fatty food? The formula your body uses is as follows: eat junk, want junk. It’s not in your imagination. It’s a downward spiral due to changes in the chemical and hormonal systems of the body. Your body is very much like a chemistry lab and is inherently good at maintaining status quo and enhancing survival mechanisms.
Do not despair, eating clean is a way of life that will eventually be as automatic as brushing your teeth.
Concentrating on building your meals around Seasonal, Organic, Unprocessed, Local (SOUL) food is the foundation of healthy eating.
Concentrate on building your meals around Seasonal, Organic, Unprocessed, Local ( S.O.U.L) food .This is the foundation of life- long, healthy eating habits. Increase your consumption of vegetables, fruits, healthy fats and oils. Consume foods in their most natural and unaltered states. For example, a baked sweet potato, not French fries. Use the method of ‘crowding out’, that is, filling up on the most “nutrient dense” and healthy foods first and thereby reducing the consumption of the calorie dense, processed, and unhealthy fare. Remember you will always allow yourself the 10-20% ‘free choice’ for a night out or a special occasion. No guilt allowed! EVER!
Make it a practice to increase consumption of water, drinking at least ½ ounce per pound of body weight. A simple practice that has enormous, far reaching health benefits.
Beginning an exercise program gradually, and ramping up intensity slowly, is the kinder more sustainable approach. This will allow you to feel the positive changes without experiencing the negatives of forcing your usually sedentary body to complete a full session of P 90X.
If you are new to exercise, use your smart phone’s app to track the number of steps you take in a day. Set a goal to increase the number of steps weekly until you reach 6,000 steps per day, which is the average for most people, or strive for the 7,000 to 8,000, recommended by the CDC. (Centers for Disease Control). Eventually you may get to 10,000 steps or beyond which is associated with the most health benefits.
Following these simple, real solutions will provide the spring board that moves you forward and allows you to experience success. Success experienced early in the process of life change, is indicative of future and continued success.
If you desire to see yourself in a better place this time next year, you must begin to make different choices. Quite simply, if you desire a different outcome, you have to make a different choice. One small, next right choice at a time, one day at a time.
If you keep your vision in front of you, state your intentions,stay focused on the feelings of accomplishment and the health benefits that will inevitably follow, you are sure to end 2017 a happier, healthier you!
Who needs resolutions anyway?
I would love to help you make this transformation a reality. If you have particular health, fitness or rehab issues that you need assistance with, contact me: email: madicaro511pt@gmail.com
Visit my website or contact me for New Years “Commitment to Wellness“, 2 for 1 packages!
Website:http:// http://www.mdtherapyandwellness.com
BE WELL, BE BLESSED.
Holistic Therapist 