How to Live a Healthy Lifestyle Longer

Written by Dr. Steve Chaney on . Posted in Healthy Lifestyle, Live Longer

Wish I Knew At 20

Author: Dr. Stephen Chaney

how to live a healthy lifestyleI wish I knew how to live a healthy lifestyle when I was 20.  But, I was a typical 20-year-old American. I ate lots of junk food. I thought an occasional tennis game was all the exercise I needed. I never really thought about what I was doing. I just did what all my friends did. If I hadn’t changed what I was doing, I might have had a short, unhealthy life.

Of course, I did change, and those changes made all the difference. Now I’m in my 70s, and I’m in perfect health. I have no diseases. Even the allergies I had when I was younger have gone away as I improved my diet and lifestyle. I am on no medications. I have the blood pressure of a 16-year-old.

I call this article “How to Live a Healthy Lifestyle:  Wish I Knew At 20”, but this article isn’t about me. I wrote this article for all the other 20-year-olds who know as little about nutrition and health as I did at 20. I also wrote this article for all those people who haven’t changed – those people with the same diet and lifestyle they had at 20. It’s never too late to change and begin to live a healthy lifestyle.

 

How to Live a Healthy Lifestyle:  What I Wish I Knew At 20

 

Here are 15 tips I would pass along to all the 20-year-olds, even those 20-year-olds in older bodies:

#1: You Are In Charge: You have a brain. You have free will. You don’t have to do what everyone else is doing. It is time to start thinking about what your health and your life will be like if you don’t change. More importantly, it is time to start thinking about what your health and your life could be like if you do make positive changes.

#2: It Matters: I can’t emphasize strongly enough how important it is to make positive changes in your diet, your exercise, and your overall lifestyle. We know all the major killer diseases (heart disease, cancer, diabetes, hypertension, etc) are affected by diet and lifestyle. However, it is much more than avoiding disease. As you age, your quality of life is dramatically affected by how much you have moved and what you have put in your mouth over your lifetime.

If you have any question about how important healthy eating can be, take time to view documentary movies like “Forks Over Knives” or “Eating You Alive.” I’m not necessarily advocating that extreme a diet, but these films will get you thinking.

fad diets#3: Avoid the Fads: Once you have decided to adopt a healthier lifestyle, the hardest part is deciding which changes you should make. You will need to practice a lot of due diligence. There is a lot of hype and misinformation out there. There is a new fad every week. First, it’s low fat. Then it’s low carb. Then it’s no bananas before noon on Thursdays (I’m joking here, but you get the point. Some of the diets are just plain weird).

Most of those diet recommendations sound plausible. They all have their advocates who are only too happy to offer their testimonials. My advice: If it sounds too good to be true, avoid it. If they tell you the medical profession is trying to keep their diet a secret, avoid it. The consensus advice of the medical and nutrition communities may seem boring, but it is generally based on dozens of clinical studies. It is much more likely to be true than advice from your friends, your trainer, or that blogger who values controversy more than accuracy.

#4: We Are All Different: Health recommendations are usually based on dozens of clinical studies. But, here is the secret that only scientists know. Clinical studies report averages, but none of us are average. Let me give you an example. Let’s say you wanted to do a clinical study to evaluate whether a low-carb diet helps people lose weight. You might enroll several hundred people in your study. If you put them all on an identical low-carb diet for 8 weeks, some of them would lose weight. Others would gain weight. At the end of the 8 weeks, you would average all weight changes together and report the average weight loss.

For the sake of argument, let’s say the average weight loss was 6.4 pounds. That’s fine except that not a single person in the study lost exactly 6.4 pounds, and some may have even gained weight. The bottom line is that your results may be different from conventional wisdom. Your results may be different from your friend’s. You will need to find out what works best for you.

#5: You Don’t Have To Change All At Once: Some people have an iron will and can make drastic changes overnight. Most of us aren’t like that. If we try to change too many things at once, we become overwhelmed. We become discouraged. Sometimes we quit. Think of this as a marathon, not a sprint. Make “Change One” your slogan. Change one thing each week until you are where you want to be. One week it may be replacing sugary desserts with fruits. Another week it may be adding a green vegetable to your dinner plate. Over time, all those small changes will result in a totally different lifestyle.

processed foods#6: Your Tastes Will Change: The first time you choose a low sodium food, it will taste bland. Over time you will come to enjoy the subtle flavors of the food and will come to dislike added salt. The first time you switch from whole milk to low fat milk it will taste like water. Over time you will learn to appreciate low fat milk, and whole milk will taste greasy. I could give lots more examples, but you get the point.

#7: Processed Foods, Sweets, and Sodas Will Kill You: I’m being dramatic here, but they are bad for your health. They have no place as part of a healthy diet. Replace the processed foods and sweets with whole foods. Replace the sodas with water or herbal teas.

#8: It’s What You Do Every Day That Matters: Refined grains, pastries and sweets should be only an occasional indulgence. Fruits, vegetables, and whole grains should be the mainstay of your everyday diet. Eat a plant-based diet as much as possible.

#9: Protein Is Important, Especially As We Get Older: Low fat or vegetarian protein sources should be your first choice. Chicken (with the skin removed) and fish are the healthiest meats. Nuts, beans & seeds are excellent vegetarian protein sources, especially in combination. Think of red meats as no more than an occasional indulgence.

#10: Avoid The Center Of The Supermarket: This is my only shopping advice. In general, supermarkets are arranged with real foods around the edges and the processed foods in the middle.

organic foods#11: Choose Organic: Our planet has become so polluted that is has become impossible to completely avoid toxic chemicals in our environment. They are in our air, our water, our soil, and our homes. Our only defense is to be informed consumers and avoid them whenever possible. If the cost of organic produce is an issue for you, be selective. There is a Dirty Dozen  list of fruits and vegetables that are the ones most likely to be contaminated with pesticides and herbicides.

#12: Get Lots Of Exercise: Most experts recommend at least 30 minutes of moderate intensity exercise 5 times per week. More is even better. For best results choose a combination of aerobic and weight bearing exercise.

#13: Control Your Weight: We are in the midst of an obesity epidemic. The problem is that 80% of us are genetically predisposed to become obese if we eat a typical American diet and follow a typical American lifestyle. The solution isn’t the fad diet du jour. The solution is to change our diet and our lifestyle. For most of us, the changes I have outlined above will allow you to gradually attain & maintain your ideal weight.

#14: Supplementation Plays A Role: Supplementation is not a magic bullet, but it is an important component of a holistic wellness program. Some of us need supplementation to fill in nutritional gaps in our diet. Some of us need supplementation because of increased needs, either because of disease or genetics. Some of us choose supplementation to achieve optimal health.

#15: Enjoy The Journey: If you think of a healthy lifestyle as depriving you of the things you enjoy, you will avoid it. Instead, think of it as an adventure. Have fun exploring new fruits and vegetables. Try cooking with herbs and spices. Seek out restaurants and recipes that turn healthy foods into a gourmet experience. Find exercises that you actually enjoy.  Now you know how to live a healthy lifestyle and for longer.

What Does This Mean For You?

This was not meant to be a diet book. Because each of us is different, I have shared 15 tips rather than a rigid diet plan that everyone should follow. However, I suspect many of you are scratching your heads and saying: “Where do I go from here?”. For those of you who would like more specific recommendations for your new, healthier lifestyle, I recommend my recent article “What Is The Best Diet For You?”.

 

The Bottom Line

 

In this article, I have shared 15 tips for a longer, healthier life. They are:

  • You are in charge.
  • It matters.
  • Avoid the fads.
  • We are all different.
  • You don’t have to change all at once.
  • Your tastes will change.
  • Processed foods, sweets and sodas will kill you.
  • It’s what you do every day that matters.
  • Protein is important, especially as we age,
  • Avoid the center of the supermarket.
  • Choose Organic.
  • Get lots of exercise.
  • Control your weight.
  • Supplementation plays a role.
  • Enjoy the journey.

For more details, read the article above and find out how to live a healthy lifestyle longer.

 

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

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Comments (3)

  • Felicia K Redmond

    |

    I have seek advice to use a defense mechanism to Improve bad eating habits, weightloss, and health concerns. I decided to follow the pathway 15 tips and Avoid Fads and eliminate sweets. I am learning to eat dinner early before a walk during the evening hours. I am still “stuck” when making a decision whether I am a Vegetarian or Vegan food water.

    Reply

    • Dr. Steve Chaney

      |

      Dear Felicia,

      As long as you eliminate sodas, fast & convenience foods, refined carbs and sugar, it really doesn’t matter whether you choose Vegan or Vegetarian. Both are healthy.

      Dr. Chaney

      Reply

  • Mimi Vollum

    |

    Really nicely done, Steve! I love all of your “Tips…”

    Reply

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Latest Article

One of the Little known Causes of Headaches

Posted August 15, 2017 by Dr. Steve Chaney

Your Sleeping Position May Be Causing Your Headaches!

Author: Julie Donnelly, LMT – The Pain Relief Expert

Editor: Dr. Steve Chaney

 

Can sleeping position be one of the causes of headaches?  

A Sleeping position that has your head tilted puts pressure on your spinal cord and will cause headaches. I’ve seen it happen hundreds of times, and the reasoning is so logical it’s easy to understand.

causes of headachesYour spinal cord runs from your brain, through each of your vertebrae, down your arms and legs. Nerves pass out of the vertebrae and go to every cell in your body, including each of your organs. When you are sleeping it is important to keep your head, neck, and spine in a horizontal plane so you aren’t straining the muscles that insert into your vertebrae.

The graphic above is a close-up of your skull and the cervical (neck) vertebrae. Your nerves are shown in yellow, and your artery is shown in red.  Consider what happens if you hold your head to one side for hours. You can notice that the nerves and artery will likely be press upon. Also, since your spinal cord comes down the inside of the vertebrae, it will also be impinged.

In 2004 the Archives of Internal Medicine published an article stating that 1 out of 13 people have morning headaches. It’s interesting to note that the article never mentions the spinal cord being impinged by the vertebrae. That’s a major oversight!

Muscles merge into tendons, and the tendons insert into the bone.  As you stayed in the tilted position for hours, the muscles actually shortened to the new length.  Then you try to turn over, but the short muscles are holding your cervical vertebrae tightly, and they can’t lengthen.

The weight of your head pulls on the vertebrae, putting even more pressure on your spinal cord and nerves.  Plus, the tight muscles are pulling on the bones, causing pain on the bone.

Your Pillow is Involved in Your Sleeping Position and the Causes of  Headaches

sleep left side

The analogy I always use is; just as pulling your hair hurts your scalp, the muscle pulling on the tendons hurts the bone where it inserts.  In this case it is your neck muscles putting a strain on your cervical bones.  For example, if you sleep on your left side and your pillow is too thick, your head will be tilted up toward the ceiling. This position tightens the muscles on the right side of your neck.

sleeping in car and desk

Dozing off while sitting in a car waiting for someone to arrive, or while working for hours at your desk can also horizontal line sleepcause headaches. The pictures above show a strain on the neck when you fall asleep without any support on your neck. Both of these people will wake up with a headache, and with stiffness in their neck.

The best sleeping position to prevent headaches is to have your pillow adjusted so your head, neck, and spine are in a horizontal line. Play with your pillows, putting two thin pillows into one case if necessary. If your pillow is too thick try to open up a corner and pull out some of the stuffing.

 

sleeping on stomachSleeping on Your Back & Stomach

If you sleep on your back and have your head on the mattress, your spine is straight. All you need is a little neck pillow for support, and a pillow under your knees.

Stomach sleeping is the worst sleeping position for not only headaches, but so many other aches and pains. It’s a tough habit to break, but it can be done. This sleeping position deserves its own blog, which I will do in the future.

 

Treating the Muscles That Cause Headaches

sleeping position causes of headachesAll of the muscles that originate or insert into your cervical vertebrae, and many that insert into your shoulder and upper back, need to be treated.  The treatments are all taught in Treat Yourself to Pain Free Living, in the neck and shoulder chapters.  Here is one treatment that will help you get relief.

Take either a tennis ball or the Perfect Ball (which really is Perfect because it has a solid center and soft outside) and press into your shoulder as shown.  You are treating a muscle called Levator Scapulae which pulls your cervical vertebrae out of alignment when it is tight.

Hold the press for about 30 seconds, release, and then press again.

Your pillow is a key to neck pain and headaches caused by your sleeping position.  It’s worth the time and energy to investigate how you sleep and correct your pillow.  I believe this blog will help you find the solution and will insure you have restful sleep each night.

Wishing you well,

Julie Donnelly

 

About The Author

julie donnelly

Julie Donnelly is a Deep Muscle Massage Therapist with 20 years of experience specializing in the treatment of chronic joint pain and sports injuries. She has worked extensively with elite athletes and patients who have been unsuccessful at finding relief through the more conventional therapies.

She has been widely published, both on – and off – line, in magazines, newsletters, and newspapers around the country. She is also often chosen to speak at national conventions, medical schools, and health facilities nationwide.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

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