Many people come walking (occasionally crawling) through my door with various ailments that are affecting their daily lives. The number of 50-year-old people that I have massaged who have 80-year-old bodies is staggering. It's like their bodies are "dying on the vine". Nearly 70% of Americans brush twice a day and see their dentist regularly. Everyone knows that if you neglect your teeth, you can lose them. But most of us struggle to be as consistent with exercise and nutrition, even though neglecting your body can mean losing your overall health.
In my experience, there are certain common factors that contribute such poor health, such as poor diet, inactivity, and stress. Many of the same people that "crawl" through my door hope that I am going to "lay hands" on them and miraculously heal them in a visit or two. After I make it clear to them that I am not a voodoo healer, I then use massage, fitness training and nutritional consultation to start reversing the effects that neglect has caused their bodies.
I want you to live a long, healthy, pain-free life. I've compiled eight simple (but life-changing) tips I have learned in my 15+ years working in the healthcare field. So please, read this and apply these things in your daily life, and I promise you, you are going to feel significantly better in just a few months.
1. Drink water. Most importantly, drink water as soon as you wake up. 16 oz in the first hour is ideal. Then try to get about 8 oz every 2 or 3 hours after that. Gatorade and flavored waters don't count - plain water only! Get hydrated, and keep yourself hydrated.
2. Eat breakfast. Eat within an hour of waking up an preferably at about the same time every day. What should you eat? Eggs, bacon (yes, bacon!), white potatoes are totally acceptable in my book. A great alternative to the all-American breakfast is steel cut oatmeal with raisins and cinnamon.
My personal favorite - an onion bagel with low-fat cream cheese and smoked salmon. This might not be your thing, and that's ok. You just need to understand that your body needs certain nutrients at consistent times to work properly. You are what you eat, so if you're going to choose to eat poorly, your body will suffer aches, pains and low energy. However, when you consistently deliver the proper nutrients to your body you will enjoy the effects of a fast burning metabolism. I only mention breakfast here because it's the one meal I feel like you should not miss, but total nutrition is very important. If you don't know much about proper nutrition, call my office at 513-423-0035 and make a consultation appointment today to get on the right track!
3. Consistent strength training. Do weight-bearing exercise twice a week, on the same days, for a half hour only. I like two days of rest between the first training session and three days of rest between the second training session. I like to train on Mondays and Thursdays. Other options are Tuesdays /Fridays or Wednesdays/Saturdays. I also recommend finding a personal trainer. Most people don't know enough about fitness and strength training to fully benefit from the time and energy they spend in the gym. Done correctly, you can maintain a significant amount of muscle mass with only an hour of strength training a week. After a few months training an hour a week with me, my clients have experienced increased bone density, joint stability, improved blood circulation, weight loss, and increased strength. And these are just a few of the positive effects - my clients have shared some amazing success stories - check them out here: http://www.romanmassagefitness.com/testimonials/.
Look for tips 4-8 in my next article - Dying on the Vine (Part 2)