NTXMSK 4 Life
"Let food be thy medicine, let medicine be thy food." - Hippocrates
Bodies heal themselves. They are constantly rebuilding, repairing and regenerating. Our job is to make certain that our bodies have the tools to do this by maintaining good health through a healthy lifestyle. Everyone sees their own personal wellness differently. No matter what this vision entails for you, we consider ourselves partners on this journey with you.
A wellness goal often requires a shift in how we think about food, our bodies, and our lives. There is only one way to get all the vitamins and minerals our bodies need and to achieve permanent results. The answer is simple… healthy eating and a healthy, balanced lifestyle. Quality of eating is a key component of wellness. Not all calories are created equal.
NTXMSK has put together our ideas about how you can improve cellular health, allowing optimal cellular regeneration and tissue repair. These changes apply to all parts of our lives for a healthy balance. Please download material that may be helpful to you.
Cells that are adequately hydrated function better. This makes sense as our body is 70% water.
Did you know?
Our joints are 83% water
Our body is 70% water
Our brain is 75.5% water
Our lungs are 86% water
Our heart is 79% water
So get hydrated!
7 Key Elements to Support a Healthy Body Composition
You NEED 8 hours of quality sleep. If you are not sleeping well, it is important to be evaluated to check adrenal function and other medical issues that can lead to poor sleep and fatigue. During sleep the body will rebuild and repair while also releasing hormones that promote lean muscle growth and fat loss. Sleep deprivation is directly related to obesity and chronic disease.
Whether you are looking to lose weight, build muscle, maintain a healthy weight, feel better, or live longer, healthy eating has the same principles. Without a healthy balanced diet, you will be energy deficient which leaves you short of your full potential. With calorie deprivation, muscle is broken down for fuel. It is critical to stabilize blood sugars to decreased sugar surges and insulin spikes because high insulin levels lead to weight storage. Three influences on blood sugar levels to avoid insulin spikes:
- Meal intervals- have a small healthy meal every 3-4 hours
- Nutrient ratios- Protein 30% (important for lean muscle mass and metabolism), Fat 30% (important for energy and hormone production, CHO (carbohydrate) 40% (important for energy) Need fat and protein with CHO to decrease the sugar absorption rate and resulting insulin spikes.
- Calories per meal (more than this will spike insulin and cause fat storage) 200-300 calories for females 300-400 calories for males
Stable blood sugar levels allow the body to burn fat for its energy rather than lean muscle. NO dieting or skipping meals (calorie or CHO restriction) Leads to muscle breakdown and slowed metabolism as the body enters "survival mode."
Some form of exercise should be done most days of the week. For those of you wanting to ease into an exercise routine, we recommend Rusty Hinges, a slower pace yoga class offered by Susan Jones, Yoga Instructor Certified by Yoga Alliance. You can sign up for Susan's class by just going to Zoom Monday and Wednesday for Rusty Hinges Yoga at 11:30 ET, ID 6398773203. You may also contact Susan at firstname.lastname@example.org. Classes are donation based. Susan will teach you about gentle, restorative yoga geared toward those creaky joints.
- Weight Training-increases lean muscle mass- increases metabolism and fat burn-increases anabolic hormone release (GH, T)
- Cardio Training-in the fat burning zone (HR around 110 120), can be done with weight training
- Balance/proprioception- increases joint awareness and decreases fall risk
- Stretching-relax and stretch after workout to increases joint range of motion and muscle stress
Lab levels should be evaluated and results optimized for health and body composition.
Hydration is an essential part of wellness. It keeps the body from overheating and helps maintain function of every physiological function. Sip and drink throughout the day and before meals (1⁄2 body weight in ounces a day). However, when you drink water is also important. When water is not consumed with food or nutrients, it is absorbed less effectively by the body.
The amount of water needed varies from person to person. The color of your urine is a key indicator of hydration level. If it is light in color, you are most likely adequately hydrated. If it is dark in color, you need to hit the water bottle.
Yoga, meditation, time for self, reading, light walk, deep breathing, walk... any form of down time helps the mind and body reset and restore.