4 Important Ways To Improve Your Health And Wellness
- Building Lean Muscle. As we become older, our lean muscle mass naturally declines, resulting in a slew of health problems. It is critical to our short- and long-term health to value the importance of maintaining and developing lean muscle mass.
As humans, the more muscular mass we have, the more robust, resilient, and healthy we are. We will have better balance, which will lower our chance of falling and harming ourselves, allowing us to live longer and have a higher quality of life because we will be able to be more independent.
Muscle is also responsible for 70% of glucose (carb) uptake after eating, therefore the more muscle you have, the better your blood sugar control will be and the less likely you will be to develop Type 2 Diabetes and Alzheimer’s disease.
If losing body fat is a priority, as it is for many people, shifting your mindset to building lean muscle will help you achieve your goals much faster because the more muscle you have, the higher your resting metabolic rate will be, increasing your ability to burn more energy at rest and burning more body fat.
There are two main approaches to build Lean muscles. They Include resistance training (bodyweight movements, bands, kettlebells, and barbells) and a higher protein diet in your routine. Both approaches activate the mTOR metabolic pathway, which promotes protein synthesis while also repairing and rebuilding lean muscle tissue.
2. Increase the amount of nutrients in your diet. Chronic stress takes many forms and is one of the leading causes of death in today’s society. Over time, the persistent infusion of adrenaline and cortisol into our bodies can be disastrous. This continual exposure promotes chronic inflammation in the body, which causes heart disease, type 2 diabetes, cancer, dementia, Alzheimer’s, and other diseases.
How can we reduce the impact of chronic stress?
a. The most important thing is to obtain a good night’s sleep, as this is when we are most rested (parasympathetic state) and our bodies can best recuperate from the stresses of daily life. When you sleep, your body produces more growth hormone, oestrogen, testosterone, and other hormones that help reduce inflammation and repair and rebuild damaged cells.
b. Focused breathing, meditation, and going for a walk without technology are all mindfulness practices. Disconnecting from the daily grind, even if only for a few minutes on a regular basis, can be quite useful. This helps to calm our minds and return us to a parasympathetic (rest and digest) state, which is beneficial to both our mental and physical health.
c. Expose ourselves to acute (short-term) stressors on a regular basis to help our body cope with chronic stress. What is an example of acute stress? Exercise is the finest example, but other methods include cold showers, saunas, and difficult conversations — anything that puts you in an uncomfortable situation. Make yourself at ease by being uncomfortable.
3. Reduce the Toxic Load This is essentially a continuation of the previous because it is yet another method for reducing Chronic Stress in the body.
Reducing the chemicals we are exposed to on a daily basis would help us enhance our general health and well-being; these three areas would be a great place to start and ones I’d recommend looking into.
Limiting ultra-processed foods, which are high in chemicals, additives, and sugars that are harmful to our health. Did you know that Ultra Processed foods account for more than half of the foods purchased by UK households? That’s a frightening statistic, and one that can’t be overlooked, especially since poor societal health is one of the fundamental causes of COVID’s global devastation. I’m not saying we can’t eat them all, but it’s vital to be careful of how much we consume on a regular basis. Chemicals, additives, and sugars abound not just in sweets, biscuits, and cakes, but also in microwaveable meals.
Consider eating more organic foods to decrease your exposure to toxins from GMO foods, pesticides, and other sources. Again, I’m not advocating that we eat just organic foods, but recognizing the advantages of doing so will be beneficial.