Sheila’s 10 Steps to Healthy Living

Darlene and SheilaЯ позволю себе краткое предисловие к статье Шейлы. Поскольку это была, надо сказать, долгожданная статья:) Я просила Шейлу написать ее уже много раз, и вот наконец получила эту статью. Потому как многие спрашивали как ей удается так молодо и хорошо выглядеть. И вот Шейла делится своими секретами:) Здесь вы сможете задать ей множество своих вопросов, чтобы  она рассказала о своих секретах еще более подробно, с деталями:) В частности тут были вопросы о том, какие конкретно витамины и БАДы пьют канадцы, каких фирм и т.д. Какие продукты она употребляет, каких фирм и названия, что считает здоровым питанием, рецепты этого  и т.д. Так что не стесняйтесь и спрашивайте все, надеюсь Шейла вам все расскажет! Итак рассказ Шейлы!

1.Exercise

When I was 8 or so, I came to the realization that my mother was overweight.  I also realized that a lot of the women in my family (aunts and family friends) were overweight.  My Grandma Isabel was what is now termed, morbidly obese.  After making this observation I then looked at my school friend’s mothers.  While some of them were also a heavy weight, an equal number were slim.

As young as I was I made the determination that as an adult I would do whatever it took to never be an unhealthy weight.  And I have honoured that promise to my 8 year old self.

My main key to maintaining a healthy weight has been exercise.  I have exercised my whole adult life.  Beside walking and occasionally running I have tried all the exercise fads that have come along — aerobic classes,  Step-aerobics, exercise bands, deep water aerobics, to name a few.   Whatever I am doing, I always balance out my aerobic routine with weights.  This has become more important as I have gotten older as building muscle takes the back seat to increasing bone density.

I know that if I ever reach a nursing home I will be the old lady doing laps with a walker.

Use it or lose it.

2.Water

It is amazing how many people don’t drink water.  They say they don’t like the taste of it.  Not drinking water is like not putting gas in your car and expecting it to run.  I drink 6 glasses of water a day.  I know that it is commonly stated that everyone should drink 8 glasses of water per day but I have found that 8, for my body, is extreme.  (More about extremes later).

I Googled Wikipedia to get the actual amount of water in the human body:

Guyton’s Textbook of Medical Physiology states that «the total amount of water in a man of average weight (70 kilograms) is approximately 40 litres, averaging 57 percent of his total body weight. In a newborn infant, this may be as high as 75 percent of the body weight.

You might need to experiment to see what your optimal number of glasses of water per day is.  Once you make the determination, I think you should make a concerted effort to drink the water.  It doesn’t have to be plain water.  A simple way to make water more palatable, if you don’t like the taste, is to add slices of lemon to a jug of water.  Or sip herbal teas throughout the day.

Your body does a lot for you, do something for your body.  Drink your water.

3. Vitamins and Minerals

When I was 30ish I was a wife, a mother of 2 small children, a full-time elementary school teacher and the main caretaker of a house.  Also, I had a 1-hour commute to get to my job which was located 50 kilometres west of Edmonton, where I was living at the time.

I thought I was managing all these jobs fairly well, except that during the winter I found myself with one cold after another.  Also, I was always tired.  I went to my family doctor for some advice and was surprised at the little she had to offer.  She told me that I should get my husband to vacuum.  And that I should give up my job and stay home.  The first bit of advice was too little and the second was out of the question.

I have always been one to find my own answers.  So I thought there has got to be a way to solve this problem.  I went to the library and got out a stack of books on how to build and maintain good health.

One book was written by a female scientist who damaged her health by her research in radioactivity.  Although she developed cancer she managed to prolong her life by developing a vitamin and mineral regimen for herself.  I have forgotten her name but her book was the start of my lifelong commitment to supplementing a fairly healthy diet with vitamins and minerals.

Once I started taking vitamins and minerals I have rarely been sick.  And though I am past the half century mark I take no prescription drugs.

Your family doctor will probably not endorse you taking vitamins and minerals.  Most say that if you eat a balanced diet that provides all your nutrients.  At most they will advise a multi-vitamin.

If you choose to listen to your doctor and take a multi-vitamin, fine, but please step outside the box and also take vitamin D.  Your body will thank you.

4. Say no to Cigarettes

I tried smoking when I was 12.  I joined an after school curling club and all the cool kids were smoking.  What do you do?  Join the crowd of course.  However, it didn’t take me long to decide that smoking didn’t make sense to me.  Not only did it waste money that I didn’t have to waste, it just did nothing for me.  Unlike candy it didn’t even taste good.  I quit almost before I got started and have never looked back.

I visited Google for this quote on smoking.  Wong Liza writes:

Here is the hard truth, which is nothing to make light of.  Half the people in the world who smoke regularly today – about 650 million – will eventually be killed by tobacco.  Even more startling is that hundreds of thousands of people who have never smoked die each year from diseases caused by second-hand smoke.  According to the World Health Organization (WHO), tobacco is the second major cause of death in the world.

It seems like a no-brainer to me.  Do your body and the world a favour and don’t smoke.

5. Balanced diet

I try to eat a varied diet that incorporates all the food groups.  I have committed to memory the food pyramid and try to eat foods from each level.

I am not fanatical about my diet but one hard and fast rule is that the good has to outweigh the bad.

Sometimes it is hard to eat healthy.  Especially when traveling.  I do the best I can, given the situation, but as soon as I get home I clean up my diet and walk a straight line until I feel good about myself again.

Chocolate any one!

6. Flexibility and balance

I do yoga to keep from stiffening up like a machine that needs oiling. If yoga is not your cup of tea try Tai Chi or develop your own stretching routine.

Yoga is good for balance.  I read recently that if you don’t want to run the risk of constantly falling when you reach your golden-years then work on your balance now.

To check your balance, stand on one foot with your hands on your hips.  Can you hold this pose for one minute?

Being able to mimic a pretzel and a stork is good for your body.

7. Exercise your brain

Challenge your brain outside its comfort zone.  The key is variety and curiosity.  If you’re favourite pastime is reading and writing then periodically, do something mathematical, such as Sudoku.  If math and science is your bag then add Scrabble to your repertoire or do a cross word.  Or learn a new skill.   Do you have a piano sitting in the living room taking up space?  Left over from your child rearing days?  Learn to play it.  Is travel high on your list of things to do?  Then learn a new language.

Some scientist say that challenging your brain will help to prevent the development of Alzheimer’s;  others refute this claim.  But to me it’s an easy form of insurance and also interesting.  It beats sitting in front of the television all day doing nothing more challenging than trying to figure out how to use the remote.

Anyone for a game of cards?

8. Don’t skip meals

Skip breakfast!  Are you kidding?

My usual breakfast is a bowl of healthy cereal, fruit, and tea.

If you don’t eat breakfast you miss the most important meal of the day.  By the time you get around to that doughnut and coffee at 10 a.m. your body has fasted for over 12 hours.

My older brother is a journeyman.  His routine was to go all day without eating then have a big meal before bed.  Get up in the morning and do it all over again.  Finally he found he wasn’t feeling so well.  He went to see his doctor and he was rushed to the hospital where he remained for over a week.  He had become diabetic.  The doctors were amazed that he wasn’t in a coma.

My brother will be the first one to tell you that he attributes his poor diet for the fact that he now takes insulin shots.

Eat your 3 squares a day for your bodies’ sake!

9. Lemon water

I start my day with warm water and lemon.

My husband’s grandmother started every day of her life with this drink and lived to a healthy, ripe old age.  She did develop Alzheimer’s (I guess she hadn’t heard about keeping her brain exercised) but her body was in great shape.  When she died at the age of 90 she still had killer legs.

Lemon juice aids your liver in flushing out toxins from your body.

Lemon and water please. Hold the gin!

10. Moderation

I hate extremes.  Any form of extreme.  And don’t get me started on fanaticism.  My byword is moderation.  Everything in moderation.  Even drinking too much water in a short period of time can kill you.

My father-in-law, a very accomplished man who liked things to be as near perfect as possible, would say after he completed a job,

“That’s good enough for government work.”

Lastly,

Take what you will from this article.  The intent is not to tell you how to live your life.

My overall life statement is, ‘Each to their own’, (as long as it doesn’t harm others).

Запись опубликована в рубрике Hi, from Sheila, Медицина в Канаде. От Влада, Повседневная жизнь. Добавьте в закладки постоянную ссылку.

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