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A good few years ago, and long before the Optimum Health Centre was established, I was introduced to the idea that rather than the aging process, medical research had identified six specific lifestyle habits as possible root causes of ongoing health issues.

It is now widely accepted that these six habits contribute to the gradual deterioration of one’s physical functioning in most areas of one’s biology. Systemic, chronic inflammation is a common consequence which, in turn, is an important underlying factor in most chronic health conditions.

The team at the Optimum Health Centre takes an integrative approach to health care and healing and, as such, provide some ideas below, using the SEEDDS acronym, that may help you to take the first steps towards making gradual changes to these lifestyle habits, so that they become health-promoting, serving to both protect and improve the health of your body (and brain) as you move towards “middle age” and beyond:

  1. Use Stress management practices
    Poorly managed chronic stress can be deadly because it leads to the over-release of stress hormones, such as cortisol and adrenaline which, slowly but surely, contribute to inflammation.

Use stress management practices, such as mindfulness meditation, slow breathing exercises, walks in nature, or tai chi amongst others. Reducing stress levels regularly throughout one’s day improves mental well-being and limits the risk of chronic illnesses.

  1. Eat healthy foods
    Eating food that is high in refined carbohydrates, chemical additives, and refined sugars will cause an imbalance in your gut microbiome. This will eventually promote inflammation throughout your body and may lead to a leaky gut.

Eat healthy foods every meal by including minimally processed ingredients that are nutrient-dense. These include fresh or frozen vegetables and fruit, whole grains and legumes, lean proteins, and healthy fats; foods that are naturally rich in antioxidants, vitamins, and minerals.

  1. Exercise regularly
    A sedentary lifestyle that lacks frequent exercise can contribute to dysfunction in many areas of your biology. Systemic, chronic inflammation is a common negative health consequences.

Exercise regularly to regulate immune function and reduce inflammatory markers. Start slowly, perhaps 3 or 4 days over the course of a week, and begin to engage in activities like walking or Tai Chi. Physical exercise improves cardiovascular health, strengthens muscles, enhances flexibility, and boosts mood by releasing endorphins.

Middle aged people eating healthy
  1. Dialogue frequently
    Social isolation and chronic loneliness slowly increase stress levels and inflammatory markers.

Dialogue frequently with loved ones. Actively engage with friends and family members who add value to your life. Socializing with one’s “nearest and dearest” not only provides emotional support but also improves your overall health and reduces stress.

  1. Detoxify your home
    Exposure to environmental toxins triggers inflammatory responses in the body. Very harmful substances are found in household cleaning products and detergents, many of which can be absorbed through the skin and/or simply breathed in. Also, many body care products still contain harmful substances. Fortunately, more and more of these products are incorporating plant-based compounds in place of some of the toxic synthetic substances used.

Detoxify your home by removing some of these harmful products and by using the more readily available cleaning and body care products that have fewer man-made chemicals. Consider doing a bit of Google research to find out how to use Bicarbonate of Soda, White vinegar, lemon juice and/or other generally harmless to make your own very effective cleaning agents.

  1. Sleep hygiene improvement
    Sleep quality that is poor can disrupt the natural repair processes in your brain and body and increase levels of inflammatory markers. Chronic sleep deprivation is closely linked to various persistent health conditions.

Sleep hygiene is easily improved through a consistent sleep routine, turning off LED devices 2 hours before bed, eating your last meal before 18:30, and allowing for 7-9 hours of restorative sleep each night. It is essential for memory consolidation, mood regulation, and overall physical health.

The Optimum Health Centre team will be posting a number of blogs that focus on providing practical steps for you to take to further improve each of the above lifestyle habits. Remind yourself that the power is in your hands and there is SO much you can do to look and feel your best now, avoid and even overcome disease, and live long and well doing it.

FAQ’s

What does the word “chronic” mean, as in the phrase ‘chronic health issues’?
The word “chronic” indicates that something persists over a long period of time. Technically speaking, ‘chronic health issues’ are those health conditions that persist for at least 12 months or more. The alternative to a chronic health issue is an “acute” health issue which will generally last for anything from a few days to a few months.

What does the word “systemic” mean, as in the phrase ‘systemic inflammation’?
Here, the word “systemic” indicates that inflammation is present throughout the entire bodily system, affecting many if not most cells, tissues and organs. The alternative to ‘systemic, inflammation’ is ‘localised inflammation’ which involves inflammatory processes that are located in one small area, such as at the site of a wound. Localised inflammation is generally healthy and necessary for quick healing. Systemic inflammation is generally unhealthy and causes gradual but widespread damage to the cells and tissues that are inflamed.

What does the term “integrative health care” mean?
Integrative health care refers to a holistic approach to health and wellness that aims to improve patient outcomes and enhance quality of life by addressing the whole person, including their daily habits and general mindset, and considers the physical, emotional, social, and spiritual aspects of functioning, rather than just focusing on specific symptoms or diseases. An integrative approach to health care often combines conventional medical practices with complementary and alternative therapies along with health education.