When considering health goals, diet and weight are often the first words that spring to mind; however, physical activity, stress management, the effects of individual experience of ‘daily life’ and existing health status are just as important, if not more so, in laying the foundations for how a person behaves and feels daily. Deeply ingrained routines and habits may provide the key to understanding why personal health goals appear beyond reach. This article strives to challenge some common misconceptions and introduces new concepts for improving health beyond diet and nutrition.
Physical activity
The words activity, movement and exercise can often mean the same thing; however, when one thinks of exercise, it’s often in terms of the gym or participating in sports. Therefore, throughout this article, the umbrella term of physical activity is used when referring to moderate or more vigorous movement. Thinking of ways to incorporate more physical activity can be far more expansive and include activities that are more easily incorporated into daily life, such as taking the stairs or brisk lunchtime walks. Some benefits of physical activity to overall health include energy regulation, blood sugar management, improved cognition, cardiovascular health, muscle quality and weight loss. Physical activity can also complement a healthy diet and enhance its benefits.
Energy boost
Some may assume that regular physical activity might deplete energy reserves; in fact, physical exertion can stimulate the formation of more mitochondria. More movement also increases oxygen supply to the cells and the subsequent production of antioxidants made by the body. These, in turn, offer protection to the expanding numbers of mitochondria from the usual effects of cellular respiration, improving energy levels and the functioning of cells. (1)
Blood sugar management
Helpful for those suffering from metabolic dysfunction, physical activity has also been shown to improve insulin sensitivity and glucose transport for several hours to several days after the activity has taken place. (2)
Improve mood & brain function
For those looking to improve brain function and mood, a 2020 study in the US concluded that almost twice as many physically inactive adults over the age of 45 self-reported cognitive decline over 12 months than their active counterparts. (3) The same study supports current UK governmental guidelines recommending 5 x 30 mins aerobic exercise per week to obtain potential health benefits.
Aerobic fitness is thought to reduce the age-related loss of brain tissue and enhance brain function and cognition. Why? One reason may be that aerobic activity triggers the release of a brain-derived neurotrophic factor (BDNF) protein. BDNF is an essential facilitator of proper metabolism and neuronal plasticity. (4) Other benefits include increased attention and alertness, learning, perception, mood and motivation, which are attributable to the release of the neurotransmitters dopamine, serotonin and adrenaline. (5)
Support muscle quality
Aside from cognitive benefits, physical activity can help promote muscle quality, which may support cardiac muscle and cardiovascular health, skeletal integrity and metabolic function. Improved muscle quality can be achieved through resistance training instead of aerobic activity and involves a complex cascade of activities that respond to increased muscular demand and results in changes to gene expression, hormone signalling and muscular remodelling. It is not as simple as greater muscle size equating to better muscle quality. Muscle quality refers to the strength or force per unit of muscle mass, which can also be affected by other variables such as tissue composition, architecture, metabolism and neural activation. (6,7) For those interested, muscle quality reporting is often a feature of biometric scales available for public use in many gyms and health centres.
Finally, swimming has long been considered one of the most beneficial exercises and has been shown to support all the areas of health mentioned above. (8)
Here are some simple ways to increase physical activity:
- Walk or cycle where you might usually drive
- Take the stairs instead of using a lift or escalator
- Park your car a little further away from your destination
- Do some armchair dips, push-ups or sit-ups in your living room
- Try to raise your heart rate for 30 minutes 5 times per week
- If you use a step counter, try to maintain 10,000+ steps per day
Daily life – habits and lifestyle factors
Aside from physical activity and a healthy diet, not smoking and sleeping well may most positively influence future health outcomes. (9) Many areas of health relate heavily to these modifiable lifestyle factors, as well as stress, relationships, financial status and occupation, and these can often be interrelated. For example, you may work on a shift pattern with an ingrained smoking culture, and this could have a significant impact on sleep and interpersonal relationships. Alternatively, you may have a sedentary job working from home, which involves spending hours sitting at a desk with minimal opportunity for physical activity or social interaction. As you might now be able to recognise, all of these facets of daily life can be either harmonious or incongruous to health.
Social connection
Human social behaviours are considered among the most complex of all animal species, and social interaction is regarded as an essential human requirement. Perhaps just as fundamental to health as nutrition and sleep, a lack thereof can negatively affect neurological function, sleep and mental health. (10)
To improve health, it is recommended that wholesome relationships are nurtured and that frequent face-to-face interactions are made with plenty of fun and laughter between good friends, family and colleagues. There are also significant benefits to maintaining interests and hobbies outside of work, a sense of purpose even after retirement, and contributing to family and wider communities. These things are all thought to contribute to longevity, cognitive function and physical fitness. (11)
Relationship with alcohol
Drinking alcohol can often accompany social interaction as, for many, it promotes temporary feelings of confidence; however, drinking more regularly can lower self-esteem in the long term and may even create a dependency. Ultimately, alcohol is a toxin and, as such, needs to be processed and eliminated by the body in the same way as other toxins. For many, this process can deplete nutrient reserves and burden internal organs, especially the liver. The liver already has many functions, including the proper metabolism of fat and glucose, so when alcohol is consumed regularly, these other key functions may be neglected, resulting in dysregulated fat or sugar balance. The nutrients often depleted when drinking alcohol are B vitamins, vitamins A, C, D & E and magnesium. This usually relates to the considerable energy requirement of the liver and reduced antioxidant capacity. (12,13,14) Therefore, it is understandable that a lack of energy often characterises deficiencies in these nutrients as well as reduced immune function and poor skin, hair and nail health. Finally, drinking alcohol can harm sleep quality. Of course, some antioxidants are found in beer and wine; however, unfortunately, the negatives of drinking alcohol far outweigh the positives of these effects. For example, a litre of red wine can contain around 0.361–1.972 mg of the polyphenol resveratrol; however, around 1g of resveratrol would need to be consumed daily to obtain therapeutic benefits. That would mean consuming over 500 litres of wine per day! Not ideal. Rather, it is thought that the lifestyle of those who predominantly consume red wine (i.e., those from Mediterranean regions) contributes to the well-known improved health status rather than drinking red wine itself. Healthier sources of resveratrol are teas, dark chocolate, fresh red grapes and apples. (15)
To mitigate the effects of drinking alcohol, it may be helpful to alternate each drink with a glass of water, eat an adequate meal beforehand or dilute your drinks with ice or a dash of soda water to make a rather drinkable spritzer. Also, try to set helpful goals for yourself. For example, track your intake and try to limit the number of days/times you drink during any given week. If you notice that you drink at home more than you’d like, try only drinking whilst out or in a more social setting.
Sleep
Sleep is another complex area that requires the proper functioning of many health regions. Deep sleep, or alpha-wave sleep, supports the storage of memories and new information and the elimination of toxins from the brain. Regular sleep patterns support the daily rhythm of autonomic processes such as digestion, temperature regulation and metabolic rate. (16)
Some simple but effective ways to improve sleep quality are:
- Winding down and avoiding blue light in the hours leading to bedtime (blue light-blocking screen filter or glasses can be helpful)
- Managing stress (see below)
- Resisting caffeinated drinks later in the day, particularly if sensitive to caffeine
- Avoiding high-sugar foods or alcohol near bedtime
- Sticking to a routine with bedtimes and wake times
- Going outside and obtaining sunlight exposure early in the day (or, if possible, upon rising if working shifts)
- Consuming a wide variety of nutrients in the diet
- Participating in physical activity during the day
- Ensuring nutrient levels are topped up – deficiencies in essential fatty acids, amino acids and vitamins C and D can often have detrimental effects on sleep (17)
- Keeping your sleeping area clean and ensuring it is used for sleep only – not watching T.V. or working on a laptop, for example
Stress
Contrary to common belief, stress is not only an emotional response; it can also be a physical response to oxidative stress, inflammation, nutrient depletion, sleep deficit, or even past trauma. Stress can have far-reaching effects on overall health and, over time, long-term chronic stress can result in weight gain and blood sugar dysregulation. It may even affect fertility, learning, focus and attention. (18,19,20,21)
It can be a useful exercise to identify the source of your stress. Perhaps an emotional response to a comment made by a friend may have a physical cause – for instance, skipping breakfast, staying up late or simply not moving your body enough. If it is an emotional response, perhaps it relates to a specific person or scenario. In this case, could those stressful triggers be consciously mitigated? For example, limiting exposure to the media or being prepared in advance for the roadworks on your daily commute. Recognising the common causes of stress and addressing them before they arise may improve health by calming the sympathetic nervous system. This will ensure the availability of resources required for normal physiological function rather than being used to sustain an inappropriate fight or flight response.
When stressed, glucose is mobilised into the bloodstream so that we are ready to act. Therefore, one of the best things you can do at that moment is something physical. If we partake in physical activity, even for just a few minutes before resting, we let our body know that the event has passed, completing the stress cycle. Often, pathology occurs where the stress cycle is not completed, and glucose’s stay in the blood is prolonged. Some other great ways to combat stress are deep square breathing (4-second inhale, 4-second hold, 4-second exhale, 4-second hold), meditation, being outside in nature, drinking tea and stroking pets. Some helpful nutrients to support the body's natural response to stress are ashwagandha, B vitamins, magnesium and omega-3 essential fatty acids.
More healthy forms of stress (eustress) include physical activity and cold-water therapy, provided they are not used excessively. Eustress also includes activities that excite you and provide an exhilarating and energetic rush of endorphins, such as going on a first date, a rollercoaster ride, or a holiday. A simple way to introduce eustress may be to flip your shower temperature to cold for 10 seconds each morning.
Existing health status
Prexisting health conditions can affect wellbeing in infinite ways, not only the conditions themselves but also the combinations of medications used. Mindset has a significant bearing on how a person fares through health challenges, and some people define themselves by their illnesses, meaning that improving health may mean a loss of identity. (22) Medications may be vital to life but could deplete certain nutrient stores. They can also interact with other physiological systems outside those they are intended to treat. An excellent example of this is the use of antacids or proton pump inhibitors, which work to reduce the acidity of gastric juice for those with gastric ulcers or gastroesophageal reflux disease (GERD) but may interfere with nutrient absorption and impair antimicrobial protection, resulting in depletion of nutrients or inflammation if used long-term. (23) If you suffer from multiple health conditions and various symptoms, keeping a health, food and mood diary is always a good idea. This may prove helpful when consulting with a healthcare professional as it presents a timeline of events and may help identify causes.
As a knock-on effect of starting to lead a healthier lifestyle, some symptoms of chronic lifestyle conditions may begin to improve. Some of the first signs of this may be faster cognition, improved energy, fewer headaches, and more joie de vivre.
References
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