Since covid, I believe that people are prioritising their health and wellness needs more and there are definitely more different types of gyms and training methods available. It’s also great to see people are now largely understanding their own nutritional needs and making better food choices.
I am a millennial and our generation was and I guess still is, quite famous for it’s party loving boozy nights out but now, there is a shift in this behaviour and I see 20 somethings enjoying a Saturday night at the gym or with friends but not drinking.
We already hear that the person who will live to 150 has already been born- I think that they may be in their early 20’s if these kids are anything to go by! (No science behind this apparently).
As June has the week of wellbeing, I thought that I would add my top tips for my wellbeing, perhaps you will use some and perhaps you already know them!
- The Dirty Dozen and Clean Fifteen
Did you know that there are 12 fruit and veg which are best bought organic and 15 fruit and veg which are safer to eat that aren’t organic? These are known as the dirty dozen and clean fifteen. The dirty dozen is most likely to have pesticide residues still whilst the clean 15 have the least and here are the lists:
- Strawberries
- Spinach
- Kale, collared, mustard greens
- Peaches
- Pears
- Nectarines
- Apples
- Grapes
- Bell and hot peppers
- Cherries
- Blueberries
- Green beans
Clean fifteen:
- Avocados
- Sweetcorn
- Pineapples
- Onions
- Papayas
- Sweet peas
- Honeydew melon
- Kiwi
- Cabbage
- Mushrooms
- Mangoes
- Sweet potatoes
- Watermelon
- Carrots
- Asparagus
- Get tested for methylation
So did you know there is a gene that you can test to see if you methylate or not? What is methylation I hear you say? Well it is the way that your body breaks down raw materials inside the body and converts them to workable components. For example, our body doesn’t use folic acid as it is, it needs to convert it to folate and if you cannot convert it then some say that it is redundant taking folic acid. DNA Methylation influences gene expression so we really need these pathways to work! If you are taking supplements and don’t feel any better, it may be worth switching to methylated multivitamins or getting a methylation test to see if you methylate or not.
- Weight lifting for bone density
Being a millennial also means that I am becoming a ‘woman of a certain age’ now. There is a movement and an awareness that weight lifting is good for women especially perimenopausal women, to help preserve the bone density which is lost during menopause. I have found that there are more gyms out there offering controlled weighted ‘HIIT’ type classes and some are female only too. Don’t be frightened of picking up those weights gals and you will be surprised at what you are capable of! Another note here, exercise regularly, perhaps lift 2 times per week, do yoga or pilates 2 times per week and a cardio class or two per week. Mix it up, keep it fun so that you enjoy it. There is no right or wrong, it is about finding what works for you. I loft because I enjoy it and I have finally found something in the sporting world that I am okay at. Don’t put me near a running track mind!
- Sweating never hurt anyone!
Whilst it may not be great for your social life (I do mean to shower!), research is suggesting that a 30 minute sauna (or intense heat making you sweat) 4 times per week may be linked to reduced risk of stroke, high blood pressure and cardiovascular disease and possibly even reducing the risk of dementia (but this research is still going on). I perhaps wouldn’t start with 30 minutes, rather build up to that. I take water in with me (or I go light headed) and do 3x 10 minute sessions with showers in between (and afterwards for the sake of my social life… and marriage).
- A pint of water a day (won’t) keep the doctor away!
Unsure how much water is enough? I have read, take your body weight in pounds and rink half of that in fluid ounces. I then convert this back to ml. This works for me, I drink 1.8l and more when I train or sauna.
- Add salt!
Speaking of water, drinking water isn’t always enough. We need essential minerals to help us absorb the water. Try and use filtered water to take out the heavy metals and chlorines from tap water or bottled water (but keep plastic bottles out of the sunlight). Add some high quality sea salt or celtic or Himalayan salt (just a pinch) or you could use electrolytes. I add a hydrogen tablet to two of my daily glasses of water too.
- They say everyone should mediate for 15 minutes a day.
Unless you’re too busy.. and then it should be for an hour! I think there is power in meditation or prayer or gratitude or grounding. Perhaps all of the above. My meditation is walking without headphones or phonecalls and just being present and appreciating all that mother nature has to offer. Sometimes you may see me walking my dog barefoot to practise grounding too. Other times, I will be listening to a podcast or gossiping with my sister and catching up with my grandad. But God loves a tryer, right?
Final thoughts.
I definitely entered my 40’s in better physical shape and a better mental space than I did my 30’s. I see women who are doing the same in their 50’s and 60’s. Men too. I want in on that side of life. I don’t want to be vulnerable and immobile in my old age. I watched my father in law who passed away at 90 and my mother in law who is 100 and still going- they both would crouch down onto their haunches and get up and down off the floor. My mother in law still climbs up on work tops if she can get away with it!
Both of my in laws are Middle Eastern and I think sitting on the floor more regularly (as is custom in many parts of the Middle East and Asia) is so good for the body and musculoskeletal system. I have a theory based only on what I have personally seen in clinic- chairs are bad for us and make our hips tight and backs sore. Certainly with the long hours that we sit at desks these days. My Asian patients rarely have hip or knee replacements on their medical history. In fact, I met my first with this medical history just two years ago! I am convinced it is floor sitting. Whenever we have guests, I always opt for the floor to sit and try and keep doing that whenever and wherever possible. Perhaps there is a research project in this.
I heard on a recent podcast that ‘AGE IS THE AGGRESSIVE PURSUIT OF COMFORT’ I love that. Basically, get out of your comfort zone, take the cold plunge, sweat in the sauna, work out and work hard and hypertrophy those muscles, put pressure on those bones. Keep your body working for you and it will keep you well.
This blog is what I do personally and does not constitute medical advice.
