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Archive for exercise

Staying Healthy: The Importance of Exercise

For the first almost half of this year our first blog/podcast of each month has covered a holistic monograph (our 2021 focus) dealing with family preparation.  For the remainder of the year, we’ve been looking at various ways of staying healthy. I wanted to focus this article on the importance of exercise.

In a previous blog I referred to an article I read in a medical magazine on this topic. It stated that for a person who retires from his active job and decides that he’s “done his part” and is going to just sit down and watch [football] for the rest of his life, his life expectance is only about two (2) years. That may surprise you but remember several of our body systems don’t have pumps to move nutrients along. And notable, the waste disposal systems – the kidney, the bowel, and the lymphatic system – are among them. I call it the “toothpaste effect”. How do you get toothpaste out of the tube? You squeeze it! And how do you get the dead cells out of your lymphatic system? You contract the muscles, which squeeze the lymph nodes and lymphatic tubing to move the waste to the disposal locations. If you don’t move, then neither does the toxic, dead waste your body produces. Is it any wonder the body becomes toxic and diseased?

Now, be assured, I’m not telling you you have to go join a gym and do vigorous, daily workouts. While that may be important to some, I just think of exercise as movement! Regular, active, get-your-heart-pumping movement! One writer said it’s anything that makes your muscles work and makes your body burn calories.” I like that! Just don’t become a “couch potato” and bind yourself to the TV.

While researching this article, I read dozens of resources on the importance of exercise from sources like the Mayo Clinic, the Better Health Channel, Healthline, and many others. Most come to several similar conclusions:

  • It improves your mood and makes you feel happier; reduces stress and anxiety and reduces depression by generating and mobilizing “feel good” hormones.
  • It helps you build and maintain strong muscles and bones. It is great for your skeletal system. Just like plants grow stronger in the wind, your skeleton grows stronger when it is exercised.
  • It reduces fatigue and increases energy levels by moving vital nutrients throughout the body.
  • Obvious to most of us is the fact that burning more calories also helps us to manage our weight and helps us loose weight.
  • One writer quoted “regular exercise has been shown to improve insulin sensitivity, heart health, and body composition, and can decrease blood pressure and cholesterol levels.”
  • Blood and oxygen flow from exercise improves memory and brain function and may slow the aging process.
  • It helps prevent and manage many other health problems, such as Type 2 diabetes, metabolic syndrome, strokes, arthritis and many types of cancers.
  • It can improve sleep quantity and quality, especially for the older folks among us who are prone to many sleep disorders. Let’s face it, a good restful sleep is certainly more forthcoming when we go to bed tired!
  • Several writers noted that it can “put the spark back in your sex life” not only by increasing your energy, but by increasing your confidence about your physical appearance.

And quoting from an article from the Mayo Clinic, “Exercise can be fun … and social! Exercise and physical activity can be enjoyable. They give you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy.”

How much is enough? I loved my Fitbit and used it for several years. It advocated 250 steps every waking hour as a minimum. Several references stated you needed to get your heart rate to 200 minus your age for 15 minutes each day. The Mayo Clinic article advocated 150 minutes each week of moderate aerobic activity. Most references have suggestions for healthy activity.  Choose one that works for you – one that you will do regularly.  The bottom line is “get up off the couch and MOVE every day.” Find something active that you enjoy and stay at it.  One of my best friends lived to be 95, and she did water aerobics at the “Y” regularly.  It’s not so much WHAT your do, but that you do something – regularly!

–  For more information, contact Naturopathic Doctor Randy Lee, owner of The Health Patch at 1024 S. Douglas Blvd, Midwest City, at 405-736-1030 or e-mail pawpaw@TheHealthPatch.com or visit TheHeathPatch.com.

Annual Cleansing Summary

It’s been a great year for focusing on body system cleansing in general. I started in January talking about each body system and how it functions, trying to focus not so much on the specifics of the functioning as on “what could go wrong” in each system that would cause them not to function optimally. I wanted us to see how the foods and drinks we consume can enhance or be a detriment to our body functions and their proper functioning or led to disease within that system and the whole body as a result.

Consider a car (for one illustration). If it doesn’t get oil, the parts of the vehicle that use the oil can break down when the oil is not applied. But the breakdown of that single or those few parts may cause the entire vehicle to become useless. A broken brake line may not cause the engine to cease functioning, but it makes the entire car useless for transportation – not because it can’t run, but because it can’t stop, and that can lead to a crash.

An untreated liver problem may not stop the heart from performing as it should, but it stops the body from being able to remove toxins and that may lead to any number of diseases and prevent the whole body from giving us the vitality we need to have a good, productive life.

I’ve enjoyed talking about the cleansing regimen that I use. I celebrated my 75th birthday last month, and while that may be noteworthy, even more noteworthy is the fact that while I have found help in finding and “reworking” some of the issues that have cost many of my relatives (i.e., the genetics) their lives at a younger age than this, I have also been able to maintain an active, vital, and enjoyable life.

And, beyond cleansing, I also use:

  • food enzymes and probiotics to aid my aging digestive system
  • products to slow down the aging process
  • products to support my genetic weaknesses (things that “run in the family”).
  • other products focused on whatever is bothering me at this time!

Feel free to drop by the store and talk to us about any of these issues that are troubling you.

I’ve tried not just to present a “possible” annual cleansing regimen but show you in some detail the regimen that I have personally used for several years now. And I can truthfully say that, even at this age, I feel good and have only minor restrictions on my chosen life activities. I still work at my store 40-50 hours each week; I take care of my farm animals on my five acre “farm”; I have a 5000sqft garden that produces much of what we eat; I have an orchard and I mow about half of the acreage each week. I have a loving, caring wife, three married kids, seven grandkids, and our second greatgrandchild is on the way. Life is good and God blesses us in countless (and often surprising) ways each day.

I would encourage you to stay healthy. Eat healthy, nutrient-rich foods; drink healthy liquids including adequate, daily water; get outdoors for a bit of sunshine and at least walk a bit each day; and take time daily to thank friends, neighbors, and family members for the regular support they add to your life, and God for His rich blessings. I can’t say enough about the uplift we get from a grateful attitude.

It’s been correctly stated that life is a journey, not a destination. Don’t try to run through it or walk it alone. Take time to enjoy the journey – with others and with God’s help!

Nothing here is meant to diagnose or treat any diseases. It is simply what I personally do for my health and is given to you for educational purposes. If you have a serious health problem, please consult a competent health practitioner.

National Nutrition Month – March

March is National Nutrition month. To lower your health risks. To stay strong and active. To manage your weight. To set a positive example. To save money. To improve mood and mental health. To improve your quality of sleep. To encourage everyone to advocate and realize the importance of healthy and clean eating.

Celebrated each year during March, it focuses on the importance of making informed food choices and developing sound eating and physical activity habits. The theme for National Nutrition Month 2020 is Eat Right, Bite by Bite. During the month of March, we invite everyone to focus on the importance of making informed choices, and developing sound eating and physical activity habits.

Here are some practical varieties of nutritious food for every day:

  • Include healthy foods from all food groups.
  • Hydrate healthfully.
  • Learn how to read nutrition fact panels.
  • Practice portion control.
  • Take time to enjoy your food; never eat in a rush.
  • Visit a local farmer’s market.
  • Eat what is in season.
  • Try a healthy, new recipe each week.
  • Drink eight glasses of water a day.

The main focus of the campaign is to bring awareness to making informed food choices and developing good eating and physical activity habits. This year National Nutrition Month is all about achieving a healthy weight and reduce risk of chronic disease. What are some of the benefits of Good nutrition? It can help:

  • Reduce high blood pressure.
  • Lower high cholesterol.
  • Improve your ability to fight off illness.
  • Improve your ability to recover from illness and injury.

Let’s celebrate National Nutrition Month and “Eat Right, Bite by Bite.” You can go to EatRight.org and find food resources and tools from the Academy of Nutrition.

Your Wellness Friend:
Shirley Golden, Staff ND, The Health Patch – Cultivating Naturopathic Care for Total Health
1024 S. Douglas Blvd, MWC, ph:736-1030, e-mail: jehovah316@netzero.net.

*These statements have not been evaluated by the Food and Drug Administration. This information is intended for educational purposes only. It is not intended to diagnose, treat, cure, or prevent any disease.

The Importance of Exercise

exercise, natural, health

We all know that exercise is important. It is certainly one of the practices that we need to incorporate into your life to ensure that we have a healthy, fulfilling life when the entire world around us seems to be falling apart. Most can recall the increased activity levels of our youth, but we seem to let go of the motivation to “move” as we age. Life gets busy and the gym loses its priority, and after a long day of sedentary work, we just want to relax. So a mental acknowledgment of the importance of exercise gives way to the practicality of daily living. Is that really so bad?

Truthfully, no healthy lifestyle is sustainable without proper exercise. I’m not suggesting that every person need to go spend hours in a gym every day or even that you have a gym membership. But “movement is necessary for health. Let’s look at some reasons.

Of primary importance is the fact that several of our body systems depend on movement to function properly. The circulatory system has the heart at its center – a pump that forces blood through arteries, veins, and capillaries to get nutrients and oxygen to all our cells. But look at three of these systems:

  • The respiratory system provides oxygen to the circulatory system for disbursement. But the amount of oxygen we have to send is dependent on how much is in the lungs. Deeper breathing, like that that accompanies exercise, provides the needed oxygen. And the bottom parts of the lungs may fill with fluids if we don’t breathe deeply regularly. Carbon dioxide is toxic and can stay for long periods of time in the lower lungs if we don’t breathe deeply – e.g., exercise!
  • Elimination from the digestive system requires movement. There is no digestive “pump”. Movement of nutrients from digestion throughout the digestive systems depends on the peristalsis that comes from muscles pressing against the intestines and colon. Bowel “movements” require movement!
  • The lymphatic system is the system that removes dead cells from within the body. It is estimated that the body is made up of some 50-100 trillion cells and about 300 million of them die and are replaced every minute. Those in the digestive tract are generally removed through the digestive tract, but the remainder is removed by the lymphatic system. And it requires muscle contractions to move dead cells through peristalsis. Without exercise, those dead cells just rest and putrefy inside your body contributing to disease.

Most publicity about exercise centers on weight management. You probably know a lot about that already, so I’ll just point out that a pound of body weight equals around 3500 calories. We have machines to measure your metabolic rates. Each person’s rates are different and depend on factors such as current weight, exercise levels, types of foods consumed, and caloric intake. For most people, the rates run around 1200 to 2500 calories burned per day. If you consume more than you burn, you gain weight. Exercise not only burns calories, but it also raises your metabolic rate, making it easier to burn more.

And one writer I read recently stated that “a sedentary lifestyle is the new cancer.” I know of many people who decide to retire from work and then go home, sit down, watch TV, and die within a couple of years. We were created for movement.

Whether you exercise to feel better, to lose weight, to look better, or to help prevent disease, know that it helps in all these lifestyle factors. Get moving!

For more information, contact Naturopathic Doctor Randy Lee, owner of The Health Patch at 1024 S. Douglas Blvd, Midwest City, OK 73130, call 405-736-1030, e-mail pawpaw@TheHealthPatch.com, or visit TheHeathPatch.com.