Greensboro's African American Community Newspaper since 1967
When we usually speak of regularity, most think of how often and fully one may move their bowels. I also want you to think about how often certain activities or habits are performed. There are habits that can enrich, elongate and improve your life. Are they daily habits or occasional habits for you? They compound like money and offer years of life.
One is just movement; we are not talking about going to the gym, but rather all the things you do just to live. The people who live the longest, those in the Blue Zones, do not go to the gym but rather have a life that is structured with walking, climbing, lifting, housework, gardening and getting off the floor. You get the point. Their lives involve movement.
Research studies have found that low-level movements throughout the day are what is needed. So, how do you engineer this concept into your life? Make it the texture of your life. Some examples include walking while on the phone or parking further away from your destination and walking.
Does it matter when you do these activities? Well, yes. Studies have shown that people who do shift work, or stay up all night (night owls), or people who have erratic life schedules have more heart problems, emotional disorders, breast cancer, colorectal cancer, and die earlier than people with regularity in their lifestyle.
The WHO (World Health Organization) classifies shift work as a carcinogen. Such work disrupts your circadian rhythm, which is the internal clock that regulates your body. This internal clock determines when certain hormones are released in your body, and it affects your immune response, among other things. For example, you secrete less insulin in the evening, so eating heavily could worsen your ability to manage glucose. It is best to eat your largest meals during the day.
It is important to have regularity. It is recommended that you get bright sunlight during the first hours when you awaken. This helps reset your internal clock and activates melatonin, which helps you sleep later in the evening. To this end, dim the lights at night. This protects the melatonin that your body makes. Of course, having a regular bedtime and wake-up time is a big plus.
Another important factor in longevity is one’s metabolic stability. This means having a body that can efficiently utilize the food you give it. Our bodies function optimally when our metabolism maintains stable insulin levels. When we develop insulin resistance, the body is forced to overproduce this sugar-regulating hormone to keep blood glucose down. Consequently, insulin resistance becomes a primary obstacle to metabolic health.
A diet that is rich in protein and fiber is the cornerstone of maintaining good health, along with exercise and strength training.
Again, avoid ultra-processed foods (foods that are not natural, with additives, preservatives, and coloring). These foods are made to be ultra-palatable, convenient, and are a cornerstone. When selecting food, stay close to the farm and away from the factory.
Muscle is again the currency of aging. So, building muscle with strength training is necessary. Think of muscle as an organ that keeps your body sensitive to insulin, which also secretes immune compounds. Muscle strength keeps you strong. It keeps you from falling and it enhances your life. Unfortunately, we lose muscle with age, so work on keeping it now and maintain it as you age. Muscle is longevity insurance.
Regular longevity activities will add to your fountain of youth.
Dr. Veita Bland is a board-certified Greensboro physician and hypertension specialist. Dr. Bland’s radio show, “It’s a Matter of Your Health,” can be heard live on Wednesdays, 5:30 p.m. on N.C. A&T State University’s WNAA, 90.1 FM. Listeners may call in and ask questions. The show is replayed on Sirius 142 at 5 p.m. on Wed. Email Dr. Bland at ideas@blandclinicpa.com.
