The New Year is a time for new resolutions and new beginnings. There is probably no better way to start it than by focusing on your health and wellness and adopting a healthy lifestyle.
There can be nothing more important than our health. However, there are many things in modern lifestyles against maintaining good health, according to the head of Cimas iGo, Dr Willmore Kapuyanyika.
“A lot of what we eat is not conducive to good health, particularly the so-called junk food that appeals to our tastebuds but is not good for our health,” he said.
“Urban lifestyles frequently result in a sedentary ways of life for many people, who spend all day seated in an office in front of a computer, having travelled to work in cars or buses, only to return home at the end of the day in the same manner and sit themselves in front of the television or sit down elsewhere playing games or scrolling through social media on their cell phones.
“Yet activity and exercise are vital for maintaining good health. So too is eating healthily. Too many people in today’s world are becoming obese as a result of what they eat and a lack of exercise, while genes further increase susceptibility to being obese.
“Being overweight or obese is a risk factor for several non-commutable diseases. These include heart disease, high blood pressure, diabetes and some cancers,” he pointed out.
So, what can we do to improve our lifestyle in order to live healthier lives not only now but in the future?
“Well, if you smoke, give it up. Smoking is a risk factor not only for lung cancer but for many other cancers, diseases and health conditions. If you drink alcohol, ensure you drink only in moderation. Improve your diet and be as physically active as you can,” Dr Kapuyanyika said.
What constitutes a healthy diet, one might ask. We probably all know that “junk food” is not the healthiest food to eat. However, there may be things even in meals prepared at home that could be improved on.
“Eat plenty of fruit and vegetables or low glycaemic index food that does not quickly raise blood sugar levels after a meal,” Dr Kapuyanyika said.
“They are full of fibre, vitamins, minerals and antioxidants, all of which contribute positively to your health.
“Whole grain cereals, fruit, vegetables, lean protein, low fat and fat free dairy products are the preferred foods for a healthy diet. Drinking lots of water is also good for one.
“Beans, nuts and seeds, as well as healthy fats can all be part of a healthy balanced diet. You should not have too much sugar, salt or saturated fats.
“Carbohydrates and starch are necessary, but they do produce sugar, an excess of which is converted into fat. Excess sugar also contributes to diabetes. Fat contributes to obesity and in turn hypertension, which can lead to a stroke.
“In general, the less refined and processed that foodstuffs are, the better they are likely to be for you as they have lower glycaemic indices compared to their opposites.
“Foods such as zviyo (finger millet) and mapfunde (millet) are preferable to maize,” he added.
Dr Kapuyanyika said protein supplies the materials our bodies need to create new cells and tissues and help us maintain reasonable weight.
While saturated fats and trans fats were best avoided or minimised, unsaturated fats were good for one as they actually lower cholesterol levels and boost memory especially omega 3 fats from fish oil.
Herbs and spices not only made food tasty, but some could contribute to better health.
“Ginger, for example, has been used for a long time in traditional and modern Chinese herbal medicine. It has anti-inflammatory effects and is used in some medicines for colds as a vitamin boost to speed up recovery,” he noted.
Ensuring you have sufficient exercise is important, particularly if you have a sedentary occupation where you spend most of your day sitting and exposed to long screen times, Dr Kapuyanyika said.
“Our bodies are made to move, and exercise helps with muscle, bone, joint, heart and mind health. Exercise is good for both your physical and mental health,” he said.
“The World Health Organisation now recommends that adults between 18 and 64 years of age do between 150 and 300 minutes per week of moderate intensity aerobic physical activity or between 75 and 150 minutes per week of vigorous intensity aerobic exercise in order to ensure more health benefits.
“Cimas members can take advantage of the exercise facilities we have at the iGo Hub at Borrowdale racecourse. These include runs or walks along the 1,8km iGo Strip adjacent to the Borrowdale Racecourse track and exercising up and down one of the racecourse grandstands,” Dr Kapuyanyika said.
It may be easier to commit to exercising if you make a routine of it and work out at around the same time every week, he added.
Other healthy lifestyle tips Dr Kapuyanyika suggested included ensuring you have enough sleep every night. Seven to nine hours sleep is recommended for most adults.
“Managing your stress levels is also important. Stressful situations are unavoidable. What is important is learning how to deal with them,” he noted.
Accepting that your anxiety or worry is unlikely to change the situation is important when it comes to dealing with stress.
Meditation, yoga and breathing exercises are some of the techniques that can help with stress management. There are also therapists who can offer assistance.
“Taking care of your social life is also important. Fostering good relationships within the family and with friends is important both for your mental well-being as well as physical health,” Kapuyanyika said.
“While living a healthy lifestyle is likely to promote your good health, it is also important if you do become ill to see your doctor and adhere to the prescribed treatment plan.”
