Diet and Exercise

Be glad of life, because it gives you the chance to love, and to work, and to play, and to look up at the stars. ~Henry Van Dyke

Currently, life expectancy in the United States, according to the CDC, is 77.8 years. That breaks down to 75.2 years for men and 80.4 years for women. Interestingly, life expectancy in the year 1900 was only 47.3 years. There is no definitive data on life expectancy for gay populations. However, many of the major health concerns for heterosexuals are the same for homosexuals. Two of the best methods anyone can utilize to live a long, healthy life are regular exercise and healthful eating habits.

Exercise: Physical activity should be as integral a part of your daily routine as showering, eating, or brushing your teeth. No medication your doctor can prescribe, or vitamin you can take, or “energy drink” you can buy, will make you feel as good or benefit your health as much as regular exercise. The benefits of exercise are numerous, including:

-Improved energy, mood, and self-esteem. Regular exercise helps reduce feelings of depression and anxiety.
-Decreased risk of chronic disease. Exercise lowers blood pressure and improves cholesterol levels, two of the main contributors to heart disease, which is still the #1 cause of death in the United States. Exercise also reduces the risk of osteoporosis, diabetes, and certain types of cancer.
-Improved sleep patterns. Exercise helps you fall asleep faster and promotes deeper sleep.
-Improved sexual performance. Men who exercise regularly are less likely to have problems with erectile dysfunction.

The American College of Sports Medicine recommends doing cardiovascular exercise (such as walking, jogging, or swimming) for 30 minutes, five days per week, as well as strength training two times per week. This may seem like a lot. If you’re currently not exercising at all, start slow, and build your way up. Considering the benefits, there are few activities in your day that should have a higher priority than exercise. So, turn off the TV, log off the computer, and get moving. Try exercising first thing in the morning. You get it out of the way, and it’s a great way to start your day.
I like Matthew McConaughey’s advice: “Just break a sweat, somehow, every day.”

Eating: We live in a culture that surrounds us with food. Food is cheap, easily available, and for the most part, is laden with empty calories and void of nutritional value. You can’t swing a gym sock over your head without hitting a fast food store, a convenience store, or a vending machine. Up to 25% of Americans eat some type of fast food every day. It’s no wonder, then, that two-thirds of Americans are either overweight or obese. Managing your food intake is a challenging process, and requires commitment, effort, and planning. Some of the principles that I have found most useful include:

-Always make sure you have food with you. Pack a lunch, as well as healthy snacks, every time you leave the house. Fruit, nuts, or (my favorite) low-carb tortillas with peanut butter, are much more healthful choices than most of the sugary junk laying around workplaces. Carrying your own food empowers you, because you’re not at the mercy of eating junk when you get hungry. You’ll also save money.
-Avoid fast food. If you must eat “on the run,” get a (6 –inch) sub sandwich on wheat bread and load it up with vegetables. And skip the chips.
-Drink water. Don’t drink soda. What is soda anyway? Colored, liquid fizz with chemicals. Is this really what you want to put into your body? Water is pure liquid refreshment. It helps with digestion, detoxifies the liver and kidneys, and works as a natural appetite suppressant. It also prevents dehydration, which can contribute to the formation of kidney stones.
-Avoid processed or pre-packaged foods. In other words, try to avoid eating anything out of a box, a can, a vending machine, or a convenience store. This type of “food” is loaded with calories and chemicals, and has very little nutritional value. It reeks havoc on your digestive system, as well as your cholesterol and blood sugar levels.
-Eat five or more servings of fruits and vegetables a day. Try eating fruit in the morning with breakfast, and raw vegetables with your sandwich instead of chips or fries.
-Watch your portion sizes. A “portion” is about the size of your fist. Bigger is not always better. Contrary to what our parents taught us, it’s OK to leave food on your plate. Eat enough so that you don’t feel hungry, but try not to stuff yourself.
-Be “mindful” of your eating. Before you go shoveling something into your mouth, ask yourself: “Am I really hungry? Or am I bored? Or stressed out? Or depressed?” Be aware if something other than hunger is prompting you to eat.

If you want more information on exercise and eating healthy, visit www.cdc.gov/healthyliving.com. It’s always advisable to visit your physician before starting a new exercise or diet program.