We all know we need to exercise to be healthy. Exercise has massively positive impacts on our health, from our molecules, to our muscles, to our mood.
The Mayo Clinic recommends that every adult get 60 to 76 minutes of moderately vigorous exercise every day. Moderate exercise includes activities such as a brisk walk, swimming, active yard work, and mowing the lawn. Vigorous exercise includes running and group exercise classes.
The Mayo Clinic article linked above lays out the following:
Even brief periods of activity confer health benefits. If you can't fit in one 30-minute walk during the day, try a few five-minute walks instead. Any activity is better than none.
What will you commit to? If you're inactive, can you commit to 30 minutes of moderate exercise 4 times a week? If you're somewhat active, can you bump it to 60 minutes four or five times a week? It doesn't have to be all at once.
Dr. Maybury encourages you to adopt a regular exercise routine. Please let us at MMG know what you're doing to increase your activity and fitness. We can help you track the positive health impacts of your increased exercise.
We all need to make regular physical activity part of our day everyday.
Our first blog entry is about the negative health effects of too much sugar in the diet. This is intentional: Sugar intake is under our control, and excessive intake can cause significant health and medical problems.
Excessive dietary sugar is a major contributor to weight gain, obesity, type 2 diabetes, and many other chronic health problems. Reducing your daily sugar intake and educating yourself about the deleterious effects of sugar on your body is one of the most important things you can do to improve your health.
Sugar is truly addictive. Excessive consumption of sugar causes sugar cravings, which then prompt us to eat still more sugar. Consuming excessive sugar changes the hormones in our body that govern weight and liver function among other things. The fat sugar adds in our bodies leads to weight gain , These impacts can cause a cascade of bad health effects, including metabolic syndrome, type 2 diabetes, heart disease obesity, muscle loss, and even brain damage and reduced brain function.
The American Heart Association (AHA) recommends a maximum of 6 teaspoons (25 grams) of added sugar a day for women and 9 teaspoons (38 grams) for men. The AHA recommends between 3 and 6 teaspoons (12-25 grams) per day for children (less for younger children).
As your doctor, I highly recommend that you reduce your sugar intake, whether you are overweight or not. Along with exercise, reducing sugar (and increasing whole foods) is one of the three most impactful moves you can make to improve your health and wellness.
Take the 6 month challenge: Limit your added sugar intake to 25 grams a day for 6 months. Come in and let's get your weight and vitals and a couple of labs; then come back in 6 months and find out how they have changed. Here's some simple guidance for reducing sugar. Ready to detox: Here's how.
For those who want to really dig in to the latest research, I highly recommend the book, Sugar: The Bitter Truth.
STEPS TO TAKE NOW:
Here's a guide to reducing sugar in your diet.
UCSF has produced important research on the wide ranging negative effects of sugar in our diets. Check out these UCSF websites and other resources for important information that could literally add years to your life:
Everyone's body is a testament of their wellness-related habits. What does your body say to you about your habits? What does your body tell you about what habits you need to form? to kick?
Forming simple daily habits that promote good health is both free and highly effective in building and maintaining your wellness.
The foundational habits of wellness are:
A couple of additional habits that I think are essential for holistic wellness are:
Forming a new habit takes some effort and intentional focus, but it's not hard. Learn about how to form new habits.
Here are some smart phone apps that can help you form healthy habits: