by The best way to recover from the various types of stress in our lives is primarily through the three most powerful recovery tools we have: sleep, nutrition and exercise. If you want to de-stress, lose weight, feel and look better and have better medical screening numbers, you can’t ignore these three essentials of health, stress recovery and longevity.
Here’s an email from a 55-year-old friend who needs new healthy habits in the big three above. Remember, these are not just tools but the keys to your health and wellness journey.
Stew, I need some advice on losing weight and getting better health. The doctor says I am 40-50 lbs. overweight (from BMI charts), and my blood screening numbers are off. High blood sugar, triglycerides, cholesterol and stomach size need attention. I am wondering what to focus on first and where to start. Thank you – Henry
Henry, this is a common question in people our age. It is important to understand that sleep, nutrition and well-being are all interconnected and play a vital role in your overall health. Although BMI charts are a useful tool, they are only a rough estimate and do not measure muscle mass. For example, I’ve been 6 feet tall and 205 pounds since I was 20, which makes me overweight, according to the BMI charts. However, this number depends a lot on your muscle mass.
My initial advice is to keep lifting and add more cardio time (walking, cycling, etc.), eat smaller portions of better food choices and aim for at least six hours of sleep and preferably seven nights. This triad is the key to maintaining muscle mass, exercising with more energy and sleeping better when the day is done.
This circle of health is a positive feedback loop, with each component building on the others. If ignored, any of the three will start to break the gears of the system designed to help you relieve stress, build muscle, improve cardiovascular scores, sleep better and refuel for the next day. Overall, your blood count should improve as well, as should your stomach girth.
Consider the gear system below as they are all interrelated to make each other function optimally:
Sleep will restore the mind and body from the daily stressors. We need it to be good. What you choose to eat also helps with recovery from the day before and fuels you for tomorrow. Only healthy choices will do this at optimal levels. The energy we get from our food choices makes it easier for us to exercise. Our exercise time will help the body sleep better. And the cycle continues.
Restorative sleep, healthy food choices and consistent exercise are the top three for your health, well-being and longevity. I know these are boring answers, but mastering these three recovery tools is the key to your overall health, weight loss anxiety and stress recovery.
The 3 Pillars of Health
Sleep
When you get enough sleep, your body can recover and repair itself from all stress (physical, mental, emotional). Quality rest optimizes productivity, cognitive function, mood and physical performance. It’s the time your brain needs to process information and refresh itself. Sleep is the most powerful recovery tool we need in life. Improving your sleep and improving your life — period. Tips: Avoid caffeine after midday and replace it with water. Also, read the restorative sleep article.
Nutrition
But sleep alone is not enough. We need good foods to help us recover and sustain our daily lives. A balanced diet provides the essential nutrients that the brain and muscles need to function effectively. Imagine driving without fuel; your body is trying to work without proper nutrition and barely survives. Tips: Don’t skip breakfast. Eat good carb options (fruits, vegetables) before morning workouts, then eat a refueling breakfast complete with all macronutrients (protein, carbs, and fat). See options.
Wellness
Exercise, the third pillar, is the catalyst that brings everything together. Regular physical activity reduces stress and improves mood. It also helps regulate sleep patterns and improve the efficiency of your body’s metabolic processes, especially if you get sunlight in the morning while exercising. Exercise helps you sleep better and make better food choices. Check out the fitness options for beginners at Military.com’s Fitness Section.
Integrating sleep, nutrition and exercise into your daily routine supports each other, creating a foundation for mental and physical well-being. They are not isolated practices but interconnected habits that, when combined, lead to a healthier and longer life with new personal records during annual medical screenings and blood work.
Here’s a way to sum this up in one sentence:
Train for muscle, eat and walk for fat loss, and sleep for muscle recovery and stress relief.
When sleep, nutrition and exercise work together, you feel unbeatable. So give each of these pillars the attention they deserve and see how they change your life.
Do you feel motivated to make a change? Visit Military.com/military-fitness for more ideas on weight loss and improved mental and physical health. Discover how great restorative sleep, better nutrition choices and fun exercise ideas can change your life!
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