Renew and Rejuvenate
By Laurinda Dovey
© 2007, Laurinda Dovey
Horizons Unlimited
“A man too busy to take care of his health is like a mechanic too busy
to take care of his tools.” Spanish Proverb
The term “renew and rejuvenate”, brings to mind different things for each of us. For some it may conjure up a vision of sun, blue sky and an endless highway of white sand. Others may envision walking through a quiet forest, absorbing the sounds of a breeze rustling through the trees, or water rippling over the rocks of a shallow brook. Or how about just a well deserved vacation? Whatever your vision may be, renewal and rejuvenation needs to be part of your lifestyle, not just a yearly event.
Think for a moment of how you care for your car. To keep it running optimally, you get the oil changed on a regular basis. For safety, you ensure that the brakes and tires are not worn down, and if you hear a rattle you usually take it to a mechanic promptly. Unlike a car, your body cannot be replaced. You only get one for life. Is that not a compelling reason to take care of yourself?
Stephen Covey, author of “The 7 Habits of Highly Effective People” identifies the seventh habit as “Sharpen the Saw”. His analogy is that just as a saw needs to be sharpened on a regular basis in order to maintain its cutting edge, so too humans need to care for themselves physically with exercise, good nutrition and relaxation. If you think you don’t have the time, think again. Ignoring these important factors could cost you your health.
Because mind, body and spirit are interconnected, you need to care for all three areas of your health. The body needs good nutrition and exercise while the mind and spirit require spiritual and emotional nourishment. Notice the benefits you can receive in all three areas by following some simple strategies.
Exercise
“Take care of your body. It's the only place you have to live.”
Jim Rohn,Speaker & Author
The most recent estimates (2004) from the Canadian Community Health survey indicated that 59% of the Canadian adult population were overweight or obese and 26% of children and adolescents were overweight.
One of the keys to maintaining a healthy body weight is regular exercise. No matter what your age or fitness level, you will reap many benefits from participating in regular exercise. Some of these include:
- Lower resting blood pressure.
- Lower resting heart rate.
- Increased HDL (good cholesterol).
- Decreased LDL (bad cholesterol).
- Decreased body fat.
- Increased lean muscle.
- Increased flexibility.
- Improved self-esteem and well being.
- Improved overall health.
In addition to helping you to maintain a healthy body weight, regular exercise can help to reduce your risk of heart attack, stroke, osteoporosis, diabetes and even cancer. Exercising also gives you more energy. Your ability to utilize oxygen on a daily basis is greatly enhanced by aerobic exercise, thus making your day to day activities easier. You are able to do more without that feeling of fatigue and exhaustion.
If your schedule or finances do not permit you to have a formal health club membership, consider working out in your own home. Follow these steps and you will be off to a good start in enhancing your health and level of fitness:
- Purchase a stability ball, medicine ball, several sets of hand weights and a step.
- Find a convenient space in your home to exercise.
- Purchase two or three sessions with a personal trainer who will set up a program for you and go over the safe and appropriate use of your equipment.
If the word “exercise” sends you running for cover, remember that there are many ways to be more active. Try fifteen to thirty minutes one to three times weekly of any of the following activities:
- Walking.
- Riding your bike.
- Swimming.
- Dancing.
- Participating in a sport you enjoy.
Once this becomes a habit, bump it up to three to five times weekly. Remember that exercise in one form or another is a must if you are to stay healthy and rejuvenated. Do not leave it to chance. Block time in your calendar and set small achievable goals. The rewards in terms of increased energy, decreased stress and a healthier cardiovascular system are significant. To people who say they do not have time to exercise, Stephen Covey says, “You don’t have time not to exercise”.
Nutrition
Advertising floods us with information on diets and health supplements that claim miraculous weight loss in a short time. The interest over the years in diets and weight loss is primarily a result of people taking in more calories than they are burning off. Your food intake needs to be balanced with your physical activity. It makes sense that the more active you are, the more calories you need for optimal energy and health. If your lifestyle is sedentary, fewer calories are required.
Food speaks to many of our senses and in Canada there is no shortage of food offerings. Packaged convenience foods abound in the grocery stores and if shopping is not your thing, no worries. Drive down any busy street and you will see many fast food restaurants offering everything from soup to nuts. Unfortunately, in most cases soup and nuts are not even on the menu. But don’t despair.
There are numerous healthy foods available in your own grocery store. The produce section offers large varieties of fresh fruits and vegetables. When selecting meats, purchase the leaner cuts, and in the case of chicken, buy it without the skin or remove it yourself. Check out your shopping cart when you are finished and see if most of it is fresh “real” food as opposed to processed pre-packaged food. Also, read the labels. This can be a daunting process. You may find that if some packaged foods have 20, 30 or more ingredients that you can’t read because of the small print, they are probably not healthy.
Here are a few simple tips on healthy eating that are easy to follow and will keep you energized:
- Eat small, healthy snacks throughout the day.
(fruit, unsweetened low fat yogurt, whole grain crackers & peanut butter, raw vegetables).
- Choose “whole grain” instead of “whole wheat”. (Whole grains include not just the starchy interior of a kernel, but also the fibrous bran that surrounds it)
- Eat lots of fruit and vegetables.
- Choose lean meats.
- Drink plenty of water.
- Be moderate and don’t overeat.
- Drink alcohol and caffeine in moderation.
- Use Canada’s NEW Food Guide.
Canada’s Food Guide recommends the following:
- Eat at least one dark green and one orange vegetable each day.
- Have vegetables and fruit more often than juice.
- Enjoy vegetables and fruit prepared with little or no added fat, sugar or salt.
- Have vegetables steamed, baked or stir-fried instead of deep fried.
- Have meat alternatives such as beans, lentils and tofu often.
- Eat at least two Food Guide Servings of fish each week.
- Select lean meat and alternatives prepared with little or no added fat or salt.
- Include a small amount - 30 to 45 ml (2 to 3 Tbsp) of unsaturated fat each day.
Great Power Foods
The foods mentioned below are full of vitamins, antioxidants, omega 3’s and other nutrients that will keep you feeling energetic and healthy. Include them in your diet as snacks and as part of meals.
- Apples
- Almonds
- Blueberries
- Broccoli
- Salmon
- Spinach
- Yams
In summary, eat a wide variety of foods from all food groups. Eat “real” food as opposed to packaged foods and monitor fat intake. Fill your grocery cart with lots of fresh fruits and vegetables and whole grains instead of highly processed foods. And remember that maintaining a healthy weight simply means not eating more calories than you are burning off.
Relaxation
The term “stress kills” is no joke. According to Statistics Canada, the annual cost of time lost from work due to stress related illnesses is 12 billion dollars. This figure shows the far reaching effect of stress-related illnesses. Even if you are on a regular exercise program and eat a well-balanced diet, you need to take time out for relaxation in order to de-stress and stay healthy. The body is designed to handle a certain amount of stress periodically, and positive stress can enable us to complete tasks and to quickly adjust to changing demands around us. Unfortunately today, many lead a life style that is constantly stressful and demanding. The results are physical and mental ailments such as headaches, upset stomach, rashes, insomnia, ulcers, high blood pressure and even depression, heart disease, and stroke.
Just as you block time in your calendar for meetings and appointments, ensure that you schedule time for yourself. Do not simply take what time is “left over” and try to squeeze in some relaxation while your mind is thinking of the next ten things you need to do. Taking planned time to de-stress and relax is as important as your time for exercise and proper nutrition.
Try to set aside at least one hour each day for an activity that calms your mind and rejuvenates you. Here are some suggestions:
- Read.
- Listen to your favourite music.
- Visit a friend.
- Go to the spa.
- Take a walk.
- Take a nap.
- Meditate.
- Do yoga.
There are times when you need to de-stress immediately and quickly. If you are at work and a stressful situation arises, try some deep breathing exercises to calm you down. Take 10 minutes away from your desk or take a walk. Is there humour in a situation? Then laugh out loud! Laughter is good for you and can quickly reduce the stress you may be feeling. Progressive muscle relaxation can be done in about 10 minutes and leaves you feeling rested and de-stressed. This exercise involves gradually tensing and then relaxing the various muscles in your body.
What is important is that whatever you choose to do, it should result in a calm, quiet mind and a feeling of happiness and well-being. The activities you choose to relax need to work for you as an individual. Don’t feel guilty about taking this time out for yourself. If necessary, set some boundaries with your family and others who may try to encroach on this time. Taking this time for yourself on a regular basis will provide you with the mental energy to handle the daily stressors that are part of life.
Renewal and rejuvenation should be a way of life, not an event that happens once or twice a year. To stay healthy you need to maintain a lifestyle that includes good nutrition, daily exercise and of course time out for fun and relaxation. If you are not already doing this, start now and notice the improvements you will see and feel both physically and mentally.
“Health is a state of complete physical, mental and social well-being,
and not merely the absence of disease or infirmity.”
~World Health Organization, 1948
Laurinda Dovey
Horizons Unlimited
"The Sky is the Limit, Reach Your Potential"
www.horizonsunlimited.ca
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