Ask Dr. Scott
Unwanted holiday leftovers
Seven steps to a healthier 2017.
Q: Dr. Scott, can you give me a list of healthy New Year’s Resolutions that I can make to get back in shape this winter?
A: As we get into the depths of winter, a health-promotion plan for the New Year is an excellent idea! Here are 6 steps you can take to become master of your health in 2017.
1) Losing weight. Studies show that increased body weight is related to higher blood pressure and blood sugar levels, greater glucose intolerance, and more fatigue. Losing just 10 percent of your body weight in the next few months can have a significant impact on your blood pressure and blood sugar levels, as well as your energy and overall fitness. You can do this simply by incorporating lifestyle habits such as following a healthier diet and by working out several times a week at one of Pueblo’s gyms or city and state Parks.
2) Eat nutrient-dense foods. High sodium (salt) levels are a big problem at this time of year. The average American consumes 20 to 3o times more sodium than is needed, especially during holiday meals.
Did you know that in the US the number one source of sodium is processed foods, not table salt? Salt locks fluid in the blood vessels, giving the heart more work to do. The American diet is also woefully lacking in nutrients that could offer protection from the harmful elements in our meals. Compared to other countries, Americans eat less fish — especially in the Rocky Mountain West. Cold-water fish, such as salmon, mackerel, and cod, are the best source of heart and brain-protective omega-3 essential fatty acids (EFAs). We also eat fewer fresh fruits and vegetables in winter, which are rich in blood-pressure-lowering, cancer-fighting, energy-producing minerals and antioxidants. We shortchange ourselves by our diet choices. Hearty whole grains are a good source of minerals and B vitamins. In general, we use far less olive oil than people living in the Mediterranean and less soy foods than the Japanese, two dietary elements that provide so many health benefits for people in those regions.
3) Increase activity. 75 percent of people over 65 can’t lift a gallon of milk above their shoulder, so it’s clear that we all need to be aware of maintaining physical strength as we age. People who don’t exercise are up to 50 percent more likely to develop high blood pressure, “diabesity” and even depression than their more active neighbors. Fatigue — that excessively tired feeling — is certain to dissipate if you commit yourself to getting more active. What causes fatigue? The commonest culprit of fatigue in winter is dehydration. Most people need to drink 40–64 ounces of water daily between meals. Other liquids, such as coffee, tea and juice, are processed differently by the body and are not a substitute for water. Your adrenal glands (which help you regulate your body temperature by sending blood away from your skin when its cold) can become insufficient in their function in winter. This too can be helped by getting active. The adrenal glands act as our reserve energy supply and stress regulators. They also influence one’s blood sugar level. They are negatively influenced by excess stress, high sugar intake, too much coffee and too little exercise. Poor circulation also results from inactivity in winter. When circulation is poor, oxygen and nutrients cannot reach all the body’s cells. Consequently, the body becomes malnourished and waste products cannot be eliminated. The best protection against faulty circulation is exercise. Sedentary people may have up to 70% of their blood vessels not working. Remember that too much or too little intake of essential vitamins and minerals also can lead to fatigue.
4) Stress management. Chronic anxiety, worry and stress are not only irritating and upsetting emotionally, but they can be extremely harmful to your health. Negative emotions, including frustration, fear, anger, and depression, provoke the release of adrenaline and cortisol in the body which can raise your blood pressure and upset your insulin levels leading to inflammation, diabetes, and heart disease.
5) Limit alcohol. Population studies have shown a strange dichotomy about alcoholic beverages. One or two drinks a day can be cardioprotective, primarily by raising HDL (“good”) cholesterol and soothing the mind. Ingesting larger amounts and the picture changes radically. More than three to five drinks a day significantly increase your risk of serious heart disease, diabetes, and depression.
6) ELIMINATE tobacco. Still smoking? Stop — need we say more? Smokers with high blood pressure have three times the risk of stroke and twice the risk of heart attacks.
Your New Year’s Resolutions should include healthy lifestyle changes. It’s time for you to be the master of your health in 2017!
Dr. Scott Cuthbert is the chief clinician at the Chiropractic Health Center in Pueblo, Colorado, as well as the author of two new textbooks and over 50 peer-reviewed research articles.
