I woke up this morning an hour and a half later than usual. Maybe that was a sign that I should take it a little easier in 2020. One way or the other, I’ll try my darndest to keep some dietary and health-related resolutions I’ve been noting down during the countdown to 2020…
Regardless of your age, you should walk at least an hour a day
and take extra Vitamin D to ensure good health and
keep your system ticking along smoothly.
I know what you’re thinking, behind that knowing grin. “Nobody actually keeps New Year’s resolutions! Who’s she kidding?”
But these diet and exercise resolutions will have a special place in my daily routine starting now. Actually, I’m already doing some of them…
You are what you eat
An old saying, but one that, over the past couple of years particularly, we’ve come to know is true. I’d expand it to consider recent findings that suggest ‘we are also what we don’t eat’. For example:
Less added Sugar: It can lead to obesity which, in turn can lead to heart disease, stroke and type 2 diabetes. And, yes, sleep disorders in older, post-menopausal women.
Les Saturated Fat: Bad for you for pretty much the same reasons added Sugar is.
Less Red and Processed Meat: The processed stuff, particularly, has been proven bad for your heart health and gut wellness.
More Vitamin D: My MD says everyone can benefit from 2,000 IU a day of extra Vitamin D. (See photo at top of page.) The best way to get D is to spend more time outside. Your skin manufactures Vitamin D naturally in the presence of sunlight. But many of us, because of our work and lifestyles, spend far too much time inside. And it’s worse in winter when the shorter days further restrict our exposure to the Sun. Vitamin D has been shown to be important in many ways, in a plethora of medical studies over the past couple of years.
Forget Multivitamins: Recent studies show that your daily multivitamin doesn’t make any difference in your overall health and wellness. Only take those supplements that your doctor recommends, to make up for specific deficiencies
Go ahead and eat Gluten: Some folks are genuinely sensitive to it, and they should stay away, But most of us have no trouble with it; in fact, our species has evolved over the past 10,000 years to live with Gluten-containing foods as daily staples. The key is not to overdo highly processed foods that contain Gluten, especially commercially-made breads.
More Fresh Fruits and Veggies and Whole Grains: A whole truck load of recent medical studies – and the latest revision to Canada’s Food Guide just released this past Fall – say you’ll live longer and healthier and happier if you shun protein in favour of Fruits and Veggies. I’ll try to ensure from now on that half of my supper time plate is covered with Fruits and Veggies, one quarter with Whole Grain foods and the last quarter only with Protein.
More exercise: I’ve proven to myself how important exercise is, in combination with a healthy diet. When I’ve adopted a sluggish lifestyle in the past, I’ve gained weight and felt miserable. When I’ve made myself walk briskly for an hour or more a day, I’ve shed the weight an d felt a whole lot better. I wouldn’t call myself a yo-yo dieter, but I’ve been through three distinct cycles of gain and loss over the past few decades, and it’s been the presence or lack of that crucial hour o walking every morning that’s made the difference.
Get a dog: If the idea of walking every morning just for the sake of walking is unacceptable to you, get a dog. Then, you’ll have a reason to walk; more of a compulsion. Walking is always more fun with a friend. And you’ll meet al kinds of new friends – fellow dog owners. After a while, you’ll look forward to your daily sojourn to the park!
And that’s my New Year’s list of diet and lifestyle resolutions. Hope you decide to adopt at least some of them yourself!
~ Maggie J.