Questions to ask yourself… to be healthier this year

How often do I move my body?

I don’t believe in setting lofty goals or an all-or-nothing approach. There is some evidence that even if you increase your step count from a baseline of 1,000 per day to an additional 2,000 steps per day, it is associated with a reduction in cardiovascular disease. A recent study published in the British Journal of Sports Medicine suggested that doing up to four minutes of vigorous exercise a day, whether that’s briskly climbing stairs or carrying heavy groceries, could reduce the risk of cardiovascular disease in middle-aged and older women. halves. Doing a little more than you already are is a good starting point.

How do I deal with my intestines?

It’s about caring for these passengers who live within us, because they control multiple aspects of our health. Increase the amount of fiber you eat and ensure diversity in your diet, both in terms of food types and character – i.e. color. Add more reds, blues and deep purples, because colors correlate with the food’s polyphenol antioxidant capacity, which are natural anti-inflammatory chemicals. Prebiotic fibers have the greatest impact on the microbiome. For example, the common prebiotic found in an apple is pectin, while for garlic it is inulin. We know that pectin and inulin promote the growth of bifidobacteria, allowing them to thrive. Other types of bacteria thrive on different, different types of prebiotic fiber, so achieving that diversity can support a diverse community of microbes.

Do I prioritize sleep?

Each system is involved in the domino effect of sleep. For example, insufficient sleep increases the hunger hormone ghrelin and decreases the satiety hormone leptin, causing you to overeat, which causes you to gain weight and increases your blood sugar levels, which affects your energy levels. Good sleep, meanwhile, can keep everything in line.

How many colds do I catch per year?

It varies depending on lifestyle and age, but between two and four colds per year in adults is probably average. To ensure your immune system is as optimal as possible, prioritize sleep, as sleep deprivation is linked to immune system suppression. Make sure you get enough food to support your microbiome because the gut makes up the largest part of your immune system. Take vitamin D supplements from October to March as it helps regulate immunity. Chronic stress can compromise the immune system, so think about whether there are stressors in your life that you can alleviate. Stay active and make sure you are adequately hydrated. A large part of your immune system, the lymphatic system, relies on hydration levels to transport all its chemicals and cytokines throughout the body. Finally, minimize exposure to pathogens, so if you know someone is not feeling well, don’t interact with them and avoid crowded places during flu season.

What am I ignoring?

Follow the rule of three: If there are new symptoms, a change in symptoms that has been going on for a while, or if there is a combination of symptoms, get checked out. Most people also don’t examine themselves as much as they should. Women should have self-breast exams, cervical exams and mammograms, and men should have testicular exams. But even checking your own stool should be routine. It can tell you a lot of things, including revealing whether you’re getting enough fiber, or whether it’s more buoyant or fattier if you have an intolerance to a food. The smell can give you a warning sign; the volume and color are important, as is whether there is blood in it – and whether it is dark red, bright red or black. If there is a change from your baseline, have it evaluated.

Where do I get health information from?

Online, most charity websites provide accurate information; In the same way, all government organizations, even if they play it safe and provide very basic information, will be accurate and up to date. But social media has now become the search engine and when people look something up, they are presented with hundreds of videos and they watch the video with the most views. That’s why I’m on social mediaso when someone looks up colon cancer they see my video, not one from someone who has no idea about it. Everyone has to do their own due diligence online: who is this person, can I trust him, what is his track record, are he or they affiliated with organizations?

What should I do to protect my brain?

There is a link between chronic sleep deprivation and an increased risk of neurodegeneration, because the process of clearing the toxic proteins that build up in our brains occurs during sleep. Social isolation has a fairly strong correlative association with depression and low mood, so stay in touch with loved ones. Research has shown that pets improve mood – not just cats and dogs, but even turtles. In the longer term, neuroscientists talk about your ability to reduce neurodegeneration because you have enormous cognitive reserve. Learn something new like a language, take up a hobby, read books – it’s all good for strengthening your cognitive reserves.

What habits do I have that could affect my health?

Look at the big things in your daily life. We know that alcohol, smoking and vaping are not good for us, but when it comes to food, people often focus on the minors. In an ideal world, we would all cook whole foods every day, which would be satisfying, rich in fibre, protein and micronutrients and free of preservatives, but not everyone can afford that or has the time. I would say that if someone is doing all the basics – prioritizing sleep, exercising as much as possible, reading, quitting smoking, cutting down on alcohol – but they eat a donut every now and then, it doesn’t really matter. Stop focusing on the little things that the media and social media scare you about, like seed oil or artificial sweeteners – it won’t harm your health. Focus on the most important lifestyle pillars.