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

How to Choose the Right Pillow

Posted April 17, 2018 by Dr. Steve Chaney

Wake Up Each Morning Pain Free

Author: Julie Donnelly, LMT – The Pain Relief Expert

Editor: Dr. Steve Chaney

 

how to choose the right pillow without headachesThe way you sleep is often a key to discovering the cause of headaches and more. If you wake up with neck pain, a headache, or you suffer from ringing in your ears, dizziness, or ear pain, there is a good possibility that it may be caused by the way you are sleeping. Your pillow may be the culprit.  But if you need to know how to choose the right pillow for you, it’s easy.   It just takes a little “investigation.”

 

How to Choose the Right Pillow if You Sleep On Your Side

Your head, neck, and spine need to always stay in a nice straight line, just as it is when you are standing up, but that takes a little thought and understanding of the way you sleep.  So, get comfy in your bed and then notice how your head is resting.

how to choose the right pillow to sleep painfreeIf you sleep on your side, your pillow needs to be just the right size, so your head doesn’t point down toward the mattress (your pillow is too soft) or up to the ceiling (your pillow is too thick). Either of these positions will make the muscles on the side of your neck stay in the contracted position for hours and pull your vertebrae in that direction, especially when you try to turn over to your other side.

Your SCM Muscle May Cause Serious Problems

You also need to notice if you turn your head a bit, especially if you are turning into your pillow or turning your head up toward away from your pillow. In either of these two cases you will be causing your sternocleidomastoid (SCM for short) to be held shortened for hours.

Your SCM originates on your collarbone and inserts into the bone behind your ear.  When it contracts you turn your head to the opposite side. However, if the muscle is tight (for example, when you’ve held your head turned toward one side for an extended period of time) and then you bring your head back so you are facing forward, the tight muscle will pull on the bone behind your ear and cause havoc.

The symptoms for a tight SCM are tinnitus (ringing in the ear), dizziness, loss of equilibrium, ear pain, headaches, pain in the eye and around the skull, pain at the top of the head, and even pain in the throat. Amazing! What’s even more amazing is that it’s rare that this muscle is considered when a medical professional is searching for the cause of your symptoms.

These are the things to know when considering how to choose the right pillow if you sleep on your side.

How To Choose The Right Pillow If You Sleep On Your Back

how to choose the right pillow for sleeping on your backIf you sleep on your back, your head should be on the mattress (not propped up with a pillow) and you should have a tiny support (like a folded washcloth) under your neck.  Or, you can have a wedge pillow that starts at your mid-back and gently raises your entire trunk and head up while still allowing your head and back to be in a straight line.

It’s always a challenge for people who toss and turn during the night, sometimes on their side and sometimes on their back.  The best thing I’ve found for this situation is to have the pillow below shoulder level so when you turn on your side your shoulder will automatically slide to the edge of the pillow while still supporting your head properly, and when you turn onto your back, the pillow will start at shoulder level so your head and neck are supported, but your head is being pushed in a way that causes your chin to move down to your chest.

hip pain causes and treatment pain freeIt’s tricky, but I can personally attest to the fact that it will work.  I can always tell when I’ve had my head tilted (I toss and turn during the night) because I will wake with a headache. When that happens I’m grateful that I know how to self-treat the muscles of my neck and shoulders so the headache is eliminated quickly.  If you already have Treat Yourself to Pain Free Living,  you can self-treat all your neck and shoulder muscles to release the tension.

How To Choose The Right Pillow If You Sleep On Your Stomach

If you sleep on your stomach, this is the one position that is so bad that it behooves you to force yourself to change your position. Your head is turned to the side and held still for hours, putting a severe strain on all your cervical and upper thoracic vertebrae. Not only will this cause headaches, tinnitus, and a list of other pains, but it can cause problems down your entire spine. It can also impinge on the nerves that pass through the vertebrae on their way to your organs.

If you do sleep that way, let me know and I’ll give you some suggestions that work to change your habit of sleeping. It takes time and energy, but the results are worth the effort.

In every case, the way you sleep may cause neck pain that won’t go away until the pillow situation is resolved.

Now you should know how to choose the right pillow for the way you sleep.

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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