10 Steps to Take Control of Your Health

My daughter’s initials are CEO and although we didn’t purposely select her name for these initials, we did get a little chuckle out of it. Lo and behold, she grew into those initials…We all need to grow into those initials when it comes to our health.

It is time for you to become the CEO of our own health.

Do you realize that your health is in your hands? 

This may be something you have never consciously considered before. We tend to give this authority away. We’ve been taught to outsource our health to doctors or other practitioners, but ultimately, our health is in the decisions we make every day. Our health is the sum of the small and large choices we make. Sure there is some genetic predisposition that comes into play, and in some cases this is significant, but more and more evidence suggests that our diet and lifestyle have a significant influence on whether or not those genes are expressed. This is amazing! It means we have the power to significantly influence our health and wellbeing.

So what can we do to maintain or improve our health and the health of our children?

My basic health premise is that our bodies have an inner intelligence. We don’t need to think about how to grow, how to breathe, how to keep our hearts beating, how to digest food, or how to heal a wound. Our bodies do this without our cognition. Similarly, our bodies know how to be healthy and how to be in a state of balance. It is up to us to help preserve or create that state of balance. I also believe that everything we need is available to us in the natural world which we are innately tied to. Based on these premises, here are 10 basic pillars of healthy living that will allow most people to feel good and even thrive.

1. Eat good food
2. Drink water
3. Sleep well
4. Get outside
5. Move your body
6. Develop a sense of community
7. Work on your mindset
8. Reduce stress
9. Breathe
10. Support your body with supplements as needed

Some of these pillars have an obvious health connection, but others have a more subtle and even surprising connection to health and wellbeing. Many of these pillars are woven into the nine lifestyle commonalities shared by the Blue Zones. The Blue Zones are geographic regions in which people live longer and healthier lives than elsewhere in the world. You can find out more about these super senior centers here.

My 10 pillars are not in any particular order, except for the last one, which I have reserved for last because it is a small form of intervention. I will explain each of these pillars, why they are important, and how to incorporate them into your life. As I began writing this post, I realized there was too much to say for a single post, so I have broken it up into chunks. 

To start off, I will expound on the first two principles: eating well and drinking water.

Eat Good Food

Let’s start with eating good food. Nutrition is at the heart of health.

Our bodies need all of the nutrients in food to function. Providing our bodies with a wide variety of healthy food will allow them to grow and flourish. We need the right combination of macronutrients (protein, carbohydrates, and fats) to give us energy to power our muscles and brains, to build and repair tissue, and to allow the body to function well. We also need a broad range of micronutrients for our cells to function, our bodily systems to work properly, and to fend off disease. Micronutrients include not only vitamins and minerals, but also a range of phytochemicals from plants. They are called micronutrients because we need them in much smaller amounts than macronutrients, however, don’t let the small amounts fool you into thinking they are not important. These micronutrients act as co-enzymes that enable biochemical reactions, antioxidants that fend off free radicals, electrolytes that maintain pH and fluid balance, and numerous other roles critical to life.

Where do we get all of these nutrients? From the food we eat. Our daily food choices directly impact the function of the cells in our bodies. The best sources of these nutrients are whole foods as close to their natural state and as fresh as possible. We also need to eat a wide variety of food and enough to provide our bodies with all they need to function and grow, but not more than we need. Excess food contributes to weight gain and excess fat stores which is beneficial if we will experience food shortage, but in our modern society, this is unlikely. A wide variety of colorful plant foods will satisfy most and possibly all of our nutrient needs and will feed our microbiome, which is at the core of our health status. Recent research indicates eating 30 plant foods each week stimulates the growth of a diverse and healthy gut microbiome and reduces the growth of pathogenic species. On the flip side, we do not need highly processed food and fake food-like compounds such as artificial sweeteners, flavors, and colors. These do not fuel our bodies, do not contribute to health, and do not help our bodies function optimally. If a food isn’t contributing to health, then it is hindering health because the body needs to process and eliminate it which can put an unnecessary strain on organs and systems. Make good decisions about what you feed your body and what you feed your gut microbes. Paraphrasing Michael Pollan’s famous statement:  Eat good food, not too much, mostly plants.

Drink Water

It is estimated that a human can live for weeks or even months without food, but can only live for 3 days without water. Water is critical to life. Our bodies are approximately 55-65 percent water and this water is found in all of our tissues and cells. Water is needed for blood to flow through arteries and veins, for vital compounds to flow in and out of cells, and for toxins and waste products to be eliminated from the body. When we are well hydrated, we think better, we move better, and we digest better. Although we get some water in our food, the majority of it comes from beverages. You would think with our modern conveniences of easily accessing water with the turn of a tap we would be well hydrated, but sadly, so many people are chronically dehydrated. Severe dehydration can lead to confusion, organ failure, and death, but even mild dehydration has negative health effects including thirst, fatigue, and constipation. Part of the problem is that we opt for other beverages instead of water. These other beverages bring in added flavors, added sugars, caffeine, alcohol, and chemicals that can tax the body and even contribute to dehydration. Some beverages like tea and coffee possess some health benefits, but they can also act as diuretics. It is advisable to drink at least 8 cups of water daily. It is also important to make sure the water you are drinking is free of deleterious compounds. Tap water in most areas contains residual chlorine or other compounds from the treatment processes along with some metals and possibly microplastics. Bottled water from plastic water bottles contains microplastics and other compounds. Fresh spring water is the best option and if you are lucky enough to live near a natural spring, get your water from there. You can find a spring near you here. Another option is to filter your water.

There are a variety of filters available with a range of costs. Many refrigerators come with water filters and activated charcoal filtration pitchers are low cost alternatives. There are also whole house filtration systems that use reverse osmosis to purify all of your water. Do what makes sense for you. One way to tell if you are drinking enough water is urine color. If your urine is not very pale and clear, you need to up your water intake. Oftentimes, people misinterpret thirst as a craving for something sweet. Next time you have a sweet tooth, try drinking a glass of water and waiting 20 minutes. You may be surprised to find the craving gone. Make a conscious effort to drink more water for a few weeks and it will become a habit that you no longer need to think about.

Try adding some freshly squeezed lemon or lime to your water to encourage drinking more. A glass of lemon water is a great way to start the day. It rehydrates the body after sleep, improves digestion, and provides the bonus of antioxidants and micronutrients from the citrus. Carry a glass or other inert water bottle with you so you can stay hydrated on the go. You’ll be amazed at the difference being well hydrated makes in your life. You will be mentally sharper, perform better physically, and generally feel better.

In a nutshell…

There are so many simple things you can do daily to positively impact your health. Your health is in your hands. The choices you make each day of what to eat and drink, how you react to situations, and even who you spend time with directly impact your health and give you the power to be healthy. I hope you find this inspiring and will become the CEO of your own life. Eating well and drinking water are just the tip of the iceberg. Check back for the continuation of this blog in Part Two of 10 Steps to Take Charge of Your Health. Please let me know what you think and if you have any tips or tricks that may help others.