EXERCISE- use it or lose it!

                     EXERCISE                                                             USE IT OR LOSE IT-   An elderly woman walked into my office some time ago, we got talking; and she told me that during her routine check up the Doctor encouraged her to begin an exercise class.  We did the necessary fitness tests as usual and then placed her on an exercise program that suits her age and health status.          She began  her lifestyle journey about a year ago. She wanted to lose weight  and get healthier so she would  be around to watch her beautiful granddaughters  grow up and get married some day.This is what she shared with me recently:    "I'd reached a point of my mid fifties where I was feeling decidedly 'old'. I'd had a hysterectomy , and an old back injury was starting to talk to me a bit more loudly than it used to be. I didn't like how old I was feeling but I tried to convince myself it was normal. But it just feels that way. One day I was playing with my granddaughters and realised that if someone yelled, 'Gramma! Dance!' I couldn't do it. I couldn't even follow them around the mall for the afternoon any longer.       "A year later and  17kg lighter, am a new person. I discover that it does matter what you eat and how much you exercise. Little things do make a big difference. I began to exercise daily, eat less fat, drink more water, and eat more whole foods. Today I feel ten years younger than the last time we went to the mall. In fact my husband has trouble keeping up with me ! I realise that I do have control over things like ageing and that I can make myself much more productive and energized. It's not about losing weight any longer it's about maximising my energy, giving myself endurance and flexibility  that I haven't had for years. And using my body feels absolutely terrific!"       Do you get winded climbing a single flight of stairs or have difficulty keeping up with your spouse or friends on a brisk walk around the block? Have you ever felt  like you are going to collapse from exhaustion after spending the day sightseeing or shopping? If your fitness level is so low that you have to go into training simply to go "power shopping" you need help!       On the other hand , perhaps you have been committed  to a regular exercise regime for some time. But your body still isn't changing. You are in the gym  three times a week and you know you are healthier  because of your commitment, but your body still looks the same. Read on...... You may find some answers to your dilemma.       God designed our bodies to respond to consistent stimuli in a purposeful way. When you participate in regular weight bearing exercises like walking, they stimulate your body to build stronger bones. Why? Because the regular brisk walk tells your body to  get ready for more, and it prepares you by giving you  more of what you need-stronger bones and better muscles. Pretty cool, huh? That's why I have titled this article "Use It or Lose It"- use the muscles, bones, cardiovascular system, and lungs God gave you by developing  an active vibrant lifestyle. This in turn will energise and mobilise your body to become all it was designed to be. Or otherwise sink into an increasingly sedentary lifestyle and watch your body transform into a living , breathing invalid     In the journey to fine-tune your fitness to your desired level, you can apply some basic principle that will help you towards your goal. Our body was designed for consistent activity . Just as we need food and water everyday, we also need activity to stimulate muscle and bone growth to keep our metabolism running efficiently.      Lifestyle fitness is about getting in tune with your body and making some decision about what you want and need it to do for you. Decide to make exercise a part of your life forever. You wouldn't forget to eat or brush your teeth, would you? Think of your fitness in the same way!     As I have said before, your body is your vehicle for life. Do you want to live in a fine-tuned, high energy sports car or a broken down rickety car? I'm sure you want  a body full of energy, one that burns  lots of calories and feels strong and fit. The good news is that you don't have to become an elite athlete or exercise fanatic to feel that way.

THE POWER OF IMMUNITY   Does this conversation sound familiar?   "I can't believe it's another day already. I could hardly get enough sleep throughout the night. What exactly is wrong with me. I seem to be having aches and pains all over my body."         " I know what you mean. The night was too short."        "Where is Biodun?"        "She's not coming in today. She's sick again, and this will be about the third time this month that she's been absent from work."        I too just managed to make it to work today because I had diarrhoea through out the night,am weak right now, I should take some day off too."            Your immune system is the guardian of your health and well-being. When the immune system goes haywire, a person can suffer from myriad ailments . From colds to cancer. Building strong immune performance is the most important function of the Body ConfidenceFitness plan, crucial to robust living. Most people are born with stable immune systems. Through the years, problems develop to burden the body: natural deficiencies due to poor diet, lack of exercise, exposure to chemicals, pollutants and allergens (like moulds), food, inhalant, and chemical allergies, smoking and other detrimental habits, overuse of antibiotics, overgrowth of yeast and other parasites, stress, and others.      When the system is overloaded, it begins to break down. In his book VIRAL IMMUNITY, J.E Williams, O.M.D., lists the stages of immune  system  compromise: Level One: Frequent bouts with fatigue, headaches, and pains, recurrent colds and viruses, frequent allergies. Level Two: The symptoms of level one increased in severity, longevity, and frequency. Constant fatigue. Sleep disturbances. Memory and thinking also affected. Level Three: Infections from fungus and bacteria agents (candida albicans,sinusitis),shingles and other herpes virus infection. Nervous system symptoms develop, causing unusual conditions (like weakness in extremities, loss of balance, inflammation, numbness, tingling), severe memory and cognitive impairment, depression and anxiety disorders unable to handle stress. Level Four: At this stage diseases develop(Chronic nervous disorder and AIDS). All symptoms of level one through level three worsen. Fatigue is disabling. Level Five: Complete immune failure. Death from opportunistic infections and cancer.      This sounds scary, we know. But the good news is that you can turn these stages around. I hope to catch  you back at level one or two. But even the other stages can be reversed through the Body Confidence Fitness Plan. The root of the problem is an imbalanced lifestyle-a junk diet, no exercise, little time to rest and renew, stress at home or work, and neglect of ones spiritual life. Change these foundational factors and you change your life! Crucial components to good immune functions are: HEALTHY DIET AND SUPPLEMENTS- Eat the ripe fruits and fresh vegetables, lean meats, grains and legumes, non fat dairy, and healthy oils suggested in the Body Confidence Diet Plan. But don't overeat, even on these good foods. Eat wisely, in moderation. Take a multivitamin and mineral supplement to ensure daily requirements are met. Vitamins that are especially important for strong immunity are Vitamin A(the anti-infection vitamin; raises IGA levels, the antibodies that protects your mucus membranes, your immune system first defence), Vitamin C (most important for immunity), Vitamin E (builds the body defence), and zinc (a mineral that boosts the immune system's response).     Eat all you want of whole foods (not packaged). poor food habits have been shown to be associated with fatigue, physical inefficiency, and decreased work output EXERCISE - Natural killer cells that attack infection and other immune system fighters increase with exercise and as do levels of hormones specific for good immune function. In addition, physical activity regulates all functions of the body, which in turn improves immunity. Ninety percent of Nigerians agree that exercise is a key factor in good health. But only 25 percent  get the exercise they need. Over 65 percent neglect to do even one lively activity per week. Yet certain percent  will die of preventable diseases. Get moving! Moderation in all things,however. Research also demonstrate that excessive traumatic workouts tear down the immune system. SLEEP- The hours that you are asleep in bed are the restorative part of your day. Most individuals require eight hours of sleep; those suffering from infections of any kind need nine or ten ours of sleep. Lack of sleep causes vulnerability to virus and bacteria and decrease the level of natural killer cells. PURE CLEAN WATER AND AIR- Milk may do a body good. But, with apologies to the dairy industry, there is a beverage we need even more. Pure water. Drink plenty of it- eight or more glasses  a day to keep lymph fluids moving, along with the other benefits that we discussed earlier. Studies have also  shown that higher oxygen levels destroy bacteria, fungus and viruses, so inhale completely when you exercise and practice deep breathing when you relax

WHY DIETS FAIL       What is the solution to overeating and obesity? Nigerians are trying several ways to deal with obesity . Presently some use over-the-counter aids (appetite depressant,etc.) diets of many kinds, group therapy, punishment and reward techniques, even prayer and fasting. But few have experienced lasting result.         Diet researchers have come to one conclusion: there is no completely successful method of dieting that works for everyone over a sustained period of time. Most adults who lose weight return to their original overweight condition within two years after they stop dieting. That is definitely  not success.      I have known dozens of individuals who have struggled with their own methods of diet control. Many have sought trained medical advice and been giving all kinds if slimming drugs. But drugs have not solved their weight problem. Instead they got hooked, became nervous, and have personality changes. Recently an undergraduate from one of the Nigerian Universities  called me to tell me she is overweight and will really need my help. I asked her few questions and her answers revealed that she had been on a slimming drug so she wanted me to recommend another type of drug that will help her lose weight.       Drugs and other weight-loss techniques often postpone or prevent our finding the permanent  solution to diet problems.            WHY DIETS FAIL      When we begin a diet, we usually have something motivating us to lose weight. It may be to: - look better in a fitted dress -become more physically attractive -get a new job -overcome a health problem -attract the opposite sex -become more self confident All of these reasons are related to what we think, feel and want. They all revolve around our selfish desire.          People who lose weight for these reasons don't keep it off. In more than 90% of the cases,most people who diet regain the weight they have lost. And many regain more than their  original weight.         The problem with this kind of motivation is that it isn't good enough. Motivation to change must come from a higher and stronger source than ourselves. It must come from within - from our desire to be in line with the will of God for our lives.     The word "diet"comes from the greek word  meaning " manner of living" our diets are a way of life . The way we eat and the reason that we diet  tells a lot about our general wellbeing.        I understand that eating nutritiously in this day and age can be a challenge. But whenever possible shop for lean meats eg cow feet, chicken, fish, eggs( for adults, eat more of the egg whites and less of the egg yolk). Also combination of beans and corn (like in moinmoin and pap or ekor). Simply put- 1 cup of cooked beans eaten with 1/2 cup pap( made from millet) forms a complete meal      Dairy- use more of fat free milk and yoghurt. As we speak some people are confused about milk. They ask questions like- Does milk  really do a body good? To drink or not to drink? That is the burning question. My take on this is to go on low fat or skim milk. Components in the milk, including calcium, zinc and vitamin A. You can limit milk intake to twice a week .      High-carbohydrates- four servings of carbs like ofada rice/brown rice(for white refined, parboiled rice, 6 table spoonful of rice is advice per meal.  Whole-wheat bread, or high-carbohydrate vegetables are potatoes(White and sweet) yams,corn. A serving is a slice, 1cup of cold or hot pap, rice.       Fats- 2 table spoon a day for health and flavouring. And use oils moderately especially palm oil. There are also some heart friendly oils, and You can also use small amount of healthy butter for spreads. What matters is the accumulation over the week. If one day is short on fats, you can make it up the next day. If you eat too many fats one day.....oops, accident do happen! Then cut back on them the next day. Fats should only total 20-25 percent of your calories. Check labels and buy foods with 20% fat or lower.       Fruits- one fruit a day is a huge plus. It may not be really easy getting fruits every day but you can try. It is good to vary them. Choose the most common fruits in season and enjoy them. Presently, Mango, watermelon and some other fruits are available or some other fruits depending on which is best for your system.        Vegetables- one serving is equivalent to 1/2 cup cooked or raw, 1 cup leafy, salads, soups. Always have one or two vegetables accompanying you lunch and dinner.  Toss chopped onions, tomatoes and pepper into low fat ( non cholesterol oil). You can eat low-carb  vegetables  all day long if you want! When you get hungry grab some carrot sticks to crunch on.      Here is a quick vegetable recipe: dice or slice your favourite  vegetables  and add a cooked protein like fish or chicken, sealt and pepper. Toss them all into a pot. Simmer mixture for fifteen minute, and enjoy! You can eat with yam, rice,  beans etc. EXERCISE Another major reason why diets fail is INACTIVITY.    Did you know that exercise revs up your metabolism to burn more calories even when you are resting! Your resting metabolism is the number of calories needed to maintain your bodies important functions like pumping blood and digesting food. ,       Make fitness a priority. Lifestyle fitness is not difficult or complicated. Simply by getting more active, and moderate eating you are taking a positive step towards a lifetime of health and fit living.