This week, Bulletproofbodies with be looking at Exercise & Addiction.
We assume that exercise can be a positive addiction, as you replace one habit with another. However, Exercise-addiction will be covered later this week.
Habitual tobacco use, irregular and insufficient exercise, regular intake of alcoholic beverages above a minimal amount, being overweight for one’s height, and sleeping less than 7 hours per day are linked to poor health.
This observation was promulgated by public health researchers in the early 1980’s who studied thousands of individuals living in the Western United States over several years. These particular habits were singled out because of data that had already linked regular cigarette smoking, sedentary life style habits, non-engagement in regular exercise, habitual intake of alcohol more than 2 drinks per day, and obese body habitus with premature aging, illness, and premature death. Inadequate sleep was added because of its association with body stresses and persistence of internal elevations in cortisol and adrenalin production.
Consequently, being intentional and deliberate with wise choices regarding these Five Health Habits was recommended. Let’s take a look.
Tobacco Use.
Cigarette smoking, cigar smoking, and pipe smoking are pleasurable and often socially engaging for individuals. Tobacco leaves are cultivated, harvested, and then carefully processed in commercial factories with pleasure as the goal. Yet, all tobacco releases toxic chemicals when burned. Inhalation of these toxic chemicals directly irritates respiratory tissues and perpetrates inflammatory tissue responses and consequent damage. A direct result is progressive bronchial and lung scarring as well as various cancers throughout our bodies. These include kidney cancer, bladder cancer, and gastrointestinal cancers as well as mouth, tongue, throat and respiratory cancers. With no uncertainty, habitual tobacco use perpetrates disease and perpetuates multiple chronic illnesses that directly lead to death.
Alcohol Ingestion.
Ethyl alcohol is the result of bacterial fermentation of fruit sugars. Wine has ancient origins and the deliberate fermentation of grapes was an organized process in ancient cultures, serving a positive purpose of begetting a liquid beverage which did not support microbe life. In ancient times, wine was a healthy alternative to river and lake water, well water, and even rain water. Excess ingestion however, did produce intoxication with delirium and did perpetrate chronic illnesses though specifics were not realized in those centuries. We now know that ethyl alcohol oxidizes various organ cells, producing inflammation and eventual cell death. The liver and nervous system are particularly negatively affected. In the present era, alcoholic beverage production is commercially productive and its purchase and ingestion is fettered only by age requirements. Alcholic beverages are produced from various fruits and grains now with many different flavors and appeals. Ethyl alcohol internal organ injuries though are epidemic and include direct injury to the liver (alcoholic hepatitis and cirrhosis), to esophageal and stomach cells (inflammation, ulcers, and cancer), and to the central and peripheral nervous system (delirium, hallucinations, cell death, memory loss, dependence, chronic anxiety, major depression, numbness, impaired balance sensations, pain). Alcohol can induce progressive heart disease known as an alcoholic cardiomyopathy, which results in heart failure. Regular alcohol ingestion is clearly harmful, hazardous, and lethal.
Being Obese.
Obesity has a clear definition. Overweight status is defined as Body Mass Index of 25-30 kg of body weight per square meter of body height. Obesity is defined as BMI greater than 30 kg body weight/square meter of height. Optimal body weight is now stated to reside at Body Mass Index of 19-24 kg/square meter of height. BMI calculators exist in doctors’ offices, dietitians’ offices, clinics, hospitals, schools, pharmacies, and on various web sites. Obesity elevates blood pressure, makes tissues resistant to insulin and thus causes diabetes mellitus, contributes to progressive atherosclerosis, and overloads one’s heart and lungs. Obesity aggravates other serious health conditions, too, such as emphysema, coronary heart disease, arthritic conditions, co-existing diabetes and hypertension. Deliberate weight reduction of more than 10 percent can result in measurable health benefits. With no uncertainty, obesity induces new illness and compounds existing illnesses.
Inadequate Exercise.
A habit of regular exercise will counter a propensity to obesity. Regular exercise burns calories, stimulates healthy circulation, strengthens one’s heart, stimulates deep breathing, and generally offsets stress. Exercise cleanses tissues of metabolic waste accumulations by promoting blushing circulation through the organs, particularly to muscles, skin, and nervous system. Exercise that is graded, balanced, regular, and without injury is nothing but health promoting and wellness supporting. Walking 20 minutes per day 5 days a week can be adequate.
Inadequate Sleep.
All creatures have circadian rhythms: awake periods and sleep periods. Sleep rests organs and tissues and reduces stress. Sleep must be sufficient in time so that organ rest and restoration can occur. Essential aspects of regular sleep-wake cycles include lower cortisol secretion, lower adrenalin production, lower blood pressures, reduced insulin production, and general cell rest. Antioxidant cleansing of organ cells and our blood vessel walls occurs during sleep periods. Sleep rejuvenates tissues and restores healthy chemical balances. Short sleep results in adrenalin and cortisol surges that stimulate blood pressure elevations. Oxidation stresses surge also and tissue fatigue results. Regular short sleep periods yields accelerated aging, elevates blood pressure, and strains nervous functions. These consequences compound existing diseases and impair mental alertness and social behaviors. Circadian rhythms key off of light-dark cycles and are innate to our inner biological functions. Overriding one’s natural innate circadian rhythm has been proven to promote health deterioration. With certainty, inadequate sleep can aggravate existing illnesses and weaken resistances to infectious diseases and cancers.
Thus, it is logical and rational that these Five Health Variables be groups as Essential Health Intentions and Health Habits. The intent is to drive wise choices.
Indeed, the national Centers for Disease Control has strongly recommended intentional cultivation and right-maintenance of these Five Health Habits:
Adequate Exercise 5 days a week;
Abstaining from Direct Tobacco Use and Avoiding Secondary Tobacco Smoke;
Abstaining from Alcoholic Beverages or drinking only small amounts infrequently;
Maintaining one’s Body Mass Index between 19-24 kg/square meter, and
Sleeping 7 or more hours per day.
These are personal choices. Awareness is essential. Willful planning and commitment with personal diligence is essential. I encourage all to make these Personal Habits.
Rex Mahnensmith, MD is a physician who serves as a General Internist in the practice of Primary Care for all individuals who elect health care. He is especially interested in preventative medicine, health maintenance, wellness, and healthy choices for living. He serves individuals with chronic illnesses as well as those with no illness. He aims to help individuals to know and to make healthy choices in all circumstances.
Article Source:
https://EzineArticles.com/expert/Rex_L._Mahnensmith,_M.D/2250521
Article Source: http://EzineArticles.com/9467759
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