How to Care for Your Body

I was recently invited to do two talks for VASL about simplifying caring for your body. I enjoyed this process and wanted to share some information in this article. As part of the talk, I produced a workbook, which is available as a free download below.

Download workbook

Caring for your body is a powerful commitment that significantly enhances your quality of life.

Bill Bryson estimated the incredible value of our bodies at over £96,000 in raw materials alone, highlighting the importance of dedicated self-care.

With the extraordinary odds of your existence at about one in 300 trillion, treating your body with respect is not just practical; it’s essential.

This article focuses on three vital areas: your musculoskeletal system, mental wellbeing, and gastrointestinal health.

Understanding Your Musculoskeletal System

Your musculoskeletal system, comprising bones, cartilage, muscles, tendons, and ligaments, enables movement, offers protection, produces blood cells, and stores essential minerals.

With 206 bones and approximately 650 muscles comprising around 40% of your body weight, it's a system worthy of attentive care.

As you age, your musculoskeletal system undergoes changes such as osteoporosis and osteoarthritis.

To maintain musculoskeletal health:

• Exercise regularly: To preserve bone density, aim for 30 minutes of daily exercise, including weight-bearing activities such as walking or lifting weights.
• Vitamin D: Particularly essential for bone health, ensure adequate intake through sunlight exposure or supplements, especially during winter in the UK.
• Good posture and ergonomics: Regularly take breaks if you have sedentary hobbies or desk-bound work.
• Gardening: Warm up, cool down, stretch regularly, and stay hydrated.
• Balance exercises: Recommended at least twice weekly, particularly for individuals over 65.

Remember, pain or persistent discomfort shouldn’t be ignored; seek advice from healthcare professionals to access expert advice and tailored rehabilitation exercises.

The Connection Between Mind and Body

Mental well-being is intricately linked with physical health.

Your nervous system, specifically the sympathetic (fight, flight, freeze) and parasympathetic (rest and digest) systems, is critical to your overall health.

Chronic stress or an overactive sympathetic nervous system can manifest physically as headaches, muscle tension, and delayed healing.

To promote a balanced nervous system:

• Deep breathing exercises: Practice "box breathing" or "big belly breaths"—inhale deeply for five seconds, feeling your abdomen expand, then exhale gently for five seconds.
• Challenge negative thoughts: Recognise and counteract negative internal dialogues with positive affirmations like, “I am brave to recognise how I feel today.”
• Limit negative influences: Reduce exposure to negative news or stressful environments.
• Mindfulness and gratitude: Focus on the present moment and regularly reflect on aspects of your life for which you’re thankful.
• Regular exercise: Physical activity significantly boosts mood by releasing endorphins.
• Green time: Replace screen time with at least 30 minutes daily outdoors to enhance mental clarity and physical well-being.

Always seek professional support if mental health challenges arise, ensuring you receive comprehensive care tailored to your needs.

Nurturing Your Gastrointestinal Health

Your gastrointestinal system is crucial for nutrient absorption, impacting overall health and well-being.

The body may temporarily cope with poor dietary habits, but the consequences inevitably surface. To effectively nurture gut health, consider the following trusted resources:

• "Glucose Revolution" by Jessie Inchauspé: Explains the significance of managing glucose levels to prevent inflammation, cravings, and chronic diseases. Key recommendations include opting for savoury breakfasts, engaging in post-meal movements, and eating vegetables first, followed by protein and starch.
• "Ultra Processed People" by Dr Chris van Tulleken: Highlights the harmful effects of processed foods on health. Tips include avoiding foods with extensive ingredient lists, cooking meals from scratch, and thoroughly checking product labels.
• "The Immune Mind" by Dr. Monty Lyman: Explores the connection between gut microbes, mental health, and inflammation. Recommendations include eating diverse plant-based foods and incorporating fermented foods to support a healthy microbiome.

Key Daily Practices for Optimal Health

To holistically care for your body, integrate the following daily practices:

• Engage in enjoyable daily physical activities.
• Regularly practice gratitude and mindfulness to foster positivity.
• Eat balanced, nutritious meals, minimising processed foods.
• Stay hydrated by listening to your body's signals.
• Prioritise good sleep hygiene, as sleep significantly influences immune function.
• Always seek professional advice promptly if health concerns arise.

Final Thoughts

Your body is the most remarkable possession you will ever own.

Caring deeply and proactively for it ensures a healthier, happier life.

Remember, positive changes made today will dramatically influence your future well-being, so start today and continue with purpose and understanding.