The unfortunate downside of living in one of India’s large cities, or any big city for that matter, is that you are continuously exposed to a whole host of toxins. These toxins come from environmental pollution, stresses of day to day life such as work, relationships, having to negotiate your way through chaotic traffic conditions, poor diets, pesticides etc. All these factors contribute to the generation of free radicals in your body which, when left unchecked, can lead to a host of health problems.
There is very little we can do about the pollution, traffic conditions and other factors which are beyond our control but we do have the ability to build strong and healthy bodies that are able to withstand the on-going attack of stressors. We can do so by improving our health and fitness through the foods we eat, through exercise and stress reduction.
Below are some benefits and tips for each of these categories:
1. Food
* Eat whole, fresh foods and cut out the four most harmful toxins of today’s diets: sugar, processed foods, refined flours and commercially produced vegetable oils.
* Reduce pesticide exposure by going organic.
* Focus on eating more nutrient dense foods vs. energy dense foods which are high in calories but low in nutrients. Nutrient dense foods have important ingredients that help battle free radicals in our system such as anti-oxidants.
You can read my article on Nutrient Dense Foods for more information.
* Supplement. Choose a good quality multi-vitamin supplement which is food derived. Check out the Resources page for my personal recommendations. We simply won’t be able to obtain everything we need, every day from our diet and a good quality supplement is a great safety guard. I also recommend a good quality omega 3 supplement.
* Food allergies are becoming more and more common and if you unknowingly suffer from this it can severely compromise your digestive system and with that your immune system. If you think you suffer from food sensitivities (for example to lactose, peanuts, gluten, eggs, soy) you can easily confirm this through an elimination diet and adjust your diet accordingly.
2. Exercise
Establishing a regular exercise routine will have the following benefits:
* Improving your fitness level through a balanced exercise program. Think walking, cycling, swimming, dancing, yoga, anything that increases your strength, stamina and mobility. Read my article on exercise: Move! for more tips.
* Reducing stress. Any form of physical movement will help to achieve a certain level of stress reduction but the maximum stress relieving benefits will come through incorporating a form of exercise in your life that combines physical movement with awareness practice such as yoga, tai-chi or qi-gong.
* Detoxification. Intense forms of cardio will cause you to sweat out toxins. A well put together yoga session that includes forward bends, back bends and twists will stimulate the internal detox organs such as the liver as well as the digestive system. This in turn will help the body’s ability to detoxify itself and get rid of toxins.
3. Stress reduction
High cortisol levels as a result of continuous stress put enormous amounts of strain on our bodies. It is linked to, among other things, elevated blood sugar levels, insulin resistance, reduced thyroid function and it can seriously upset your natural sleep rhythm. This is why it is absolutely essential to find ways to reduce stress. I already mentioned yoga which not only gives you physical exercise but calms the nervous system too. Other ways include breathing practices, meditation as well as simply taking some time out for yourself on a regular basis.
Most of the above tips are nothing new to most of you. We all know what is required to be done. Then why is it so difficult to implement these seemingly easy steps into your daily life? What is often missing is motivation and time to implement certain changes.
Unfortunately a lot of us find the motivation when we are confronted with a health issue. This is when we realize that we are vulnerable too. It is never to late to start, however. And even if you feel fine, it is a good idea to examine your lifestyle now and make changes in order to avoid future health scares.
As far as time is concerned, most of us are so busy with our careers, families and friends that there seems little time left to invest in ourselves. That time can be made available! It is a question of prioritizing and in the entire scheme of things, what could possibly be more important then your own well being.
Start now. Make an non-negotiable commitment to yourself to be well and able to take on the challenges of a high paced city life!
