Healthy Living with Low Weight

by Werner Stejskal

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My Journey to Better Health: Sleep, Nutrition, and Exercise

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I've shared my personal experiences with diet and weight loss, not as a professional, but as someone who's found what works for me. These insights may not resonate with everyone, and that's okay.

Through my journey, I've identified three crucial goals: sleeping well, eating well, and exercising sufficiently. Sleep, in particular, has a profound impact on overall health. I've been fortunate to fall asleep easily and sleep through for about six hours, followed by a brief bathroom break. Then, I spend another two hours in bed, dozing off intermittently. This rhythm works for me, especially given my age.

Don't feel obligated to stick to traditional sleeping arrangements if they compromise your sleep quality. Separate bedrooms or even unconnected beds can make a significant difference, especially when one partner tends to move around a lot during the night, disturbing the other.

Let's talk about exercise. Different kinds of exercise suit different people, and I'm adamant that it should never come at the cost of lifelong damage. Unfortunately, I've seen many individuals suffer from broken limbs due to intense sports, which is precisely why I advocate for gentle, sustainable exercise. If you're new to physical activity or haven't exercised in a while, be cautious - suddenly running 10km can lead to serious health issues, even heart attacks. That's not what exercise is about. Instead, start small. Even 10 minutes of walking can have a profoundly positive impact on your system. You don't need to break the bank on gym memberships either. Engage in everyday activities that save you money and provide exercise, like washing your windows two to three times a year, mowing your own lawn, and tending to your garden. Walking for an hour in the mornings and evenings works wonders for your health. These simple tasks are valuable exercise, so don't outsource them. By incorporating gentle exercise into your daily routine, you'll reap the benefits without putting your health at risk.

Now about food. That is another major point. I tell you straight out that I believe in simple actions rather than in all the expensive organic stuff and various diet advices. It is very simple: little meat, especially red meat; very little preserved meat; lots of fruit and vegetables. Whenever we go to a restaurant, I am amazed to see how people order food with salad and leave most of the salad, eating mainly the meat. That's the best way to get heart disease and colon cancer. Raw vegetables are best. I love coleslaw, Chinese cabbage salad, potato salad, and cucumber salad. Over time, I've educated my palate to dislike meat altogether.

I also don't believe in spending lots of money on organic fruit and vegetables. Somebody in my family swears by organic produce, but often ends up with veggies rotting in the fridge because they're too expensive to throw out. Research supports my skepticism - while some studies suggest potential benefits, the overall scientific consensus is that there's no conclusive evidence to support the claim that organic food provides significantly better health outcomes than conventional food. A balanced diet rich in whole foods, regardless of whether they're organic or conventional, remains the best approach to maintaining good health.

To minimize pesticide exposure, I peel everything and opt for fruits and veggies that can be peeled. Washing alone doesn't reduce pesticide residue, especially in Western Australia where rain is scarce for months. I also choose dark rye bread over unhealthy white bread. Of course, reducing salt and sugar intake is crucial - they're killers in large quantities. It saddens me to see kids consuming sugary treats for extended periods. Australia's lack of free dental care makes it even more critical for parents to limit sugary snacks. My own experience with constant sugary treats as a child led to a lifelong battle with tooth decay.

Parental decisions about diet and lifestyle have long-term consequences. Just like protecting kids from sun damage with wide-rimmed hats and sunglasses, limiting sugary treats sets them up for a healthier life.

Alcohol is essentially sugar and calories. Cutting sugar, including alcohol, will lead to weight loss when combined with regular exercise, reduced food quantity, and consistency. History shows that drastic calorie reduction leads to rapid weight loss - Nazi concentration camps are a stark example. While some people may find it harder to lose weight, a balanced lifestyle remains essential.

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More Information:

Here are lists of fruits and vegetables with low and high concentrations of pesticide residues:

Low Concentration (Clean Fifteen): Avocados, sweet corn, pineapples, onions, papaya, eggplants, asparagus, kiwi, cabbage, cauliflower, cantaloupes, broccoli, mushrooms, honeydew melons, and sweet peas.

High Concentration (Dirty Dozen): Strawberries, spinach, kale/collard/mustard greens, nectarines, apples, grapes, peaches, cherries, pears, tomatoes, celery, and apricots.

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To minimize pesticide exposure, consider these tips:

Buy organic options for high-concentration items when possible, wash all produce thoroughly with soap and water, peel or scrub items when applicable, and vary your diet to minimize exposure.

Remember, the health benefits of consuming fruits and vegetables outweigh potential pesticide risks; if concerned, consult a healthcare professional or registered dietitian.

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A warning about sugar:

Sugar, a sweet and seemingly harmless substance, poses significant health risks when consumed excessively, leading to a myriad of chronic diseases and conditions. Consuming high amounts of sugar can lead to insulin resistance, a precursor to type 2 diabetes, and also contributes to obesity, heart disease, and certain cancers.

The American Heart Association recommends daily sugar intake limits of 25 grams for women and 36 grams for men, but the average person consumes over 77 grams daily, exceeding these guidelines.

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A warning about salt:

Excessive salt consumption poses significant health risks, affecting billions worldwide, leading to cardiovascular disease, kidney damage, fluid retention, stomach problems, osteoporosis, cognitive decline, and other issues. While essential for bodily functions, excessive sodium can constrict blood vessels, increase fluid retention, and overwork kidneys, resulting in chronic kidney disease, kidney stones, and eventual kidney failure.

Consuming high amounts of salt increases blood pressure, heart failure, and stroke risk, with the American Heart Association recommending daily limits of 2,300 milligrams, and an ideal limit of 1,500 milligrams. However, average consumption exceeds 3,400 milligrams daily.

Excessive salt intake also causes fluid buildup, leading to swelling, bloating, and discomfort, and increases stomach cancer risk and exacerbates acid reflux. High sodium levels are linked to cognitive impairment, dementia, and Alzheimer's disease, while also contributing to headaches, fatigue, water retention, weight gain, and skin issues like acne and psoriasis.

Salt hides in processed meats, canned goods, pickled foods, soy sauce, teriyaki sauce, bread, baked goods, and restaurant meals, making it challenging to track intake. To reduce salt consumption, use herbs and spices for flavor, choose low-sodium options, cook from scratch, limit processed foods, and read labels carefully.

Healthy alternatives include Himalayan pink salt, rich in minerals, and sea salt, which is coarser and less processed.

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A warning about obesity

Obesity poses a multitude of severe health risks, affecting over one-third of the global population, and is linked to increased mortality rates, reduced quality of life, and staggering economic burdens. Excess body fat, particularly around the waistline, elevates the risk of developing life-threatening conditions, including type 2 diabetes, high blood pressure, heart disease, stroke, and certain cancers.

Obesity also increases the likelihood of respiratory problems, such as sleep apnea and asthma, and exacerbates osteoarthritis, leading to chronic pain and mobility issues. Mental health is also compromised, with obesity contributing to depression, anxiety, and low self-esteem.

Furthermore, obesity is linked to reduced cognitive function, decreased productivity, and absenteeism, resulting in significant economic consequences. Annual healthcare costs associated with obesity exceed $2 trillion worldwide, with the US accounting for over $1 trillion.

The risks extend beyond physical health, as obesity:

Impairs fertility and reproductive health

Increases risk of premature birth and low birth weight

Affects immune function, making individuals more susceptible to illnesses

Accelerates aging and reduces life expectancy

Compromises overall well-being and quality of life.

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A warning about tattoos

I thought I touch todays tattoo abuse as well:

Tattoos have become increasingly popular over the years, with millions of people worldwide sporting body art. However, beneath the aesthetic appeal, there are potential health risks associated with getting inked that cannot be ignored. Research suggests a potential link between tattoo ink and liver disease. Some tattoo inks contain harmful chemicals like: Polycyclic aromatic hydrocarbons (PAHs), Phthalates, Heavy metals (e.g., lead, cadmium, mercury).

These toxins can accumulate in the liver, potentially causing: Liver inflammation (hepatitis), Liver scarring (fibrosis), Liver cancer.

Laser Removal: Most common method, using high-intensity light beams to break up ink.

Success rate: 90-95% (multiple sessions, 3-12 months apart)

Darker colors (black, blue) respond better than lighter colors (red, green). Smaller tattoos are easier to remove. Areas with poor circulation (e.g., hands, feet) are harder to remove. Fair skin responds better than darker skin. Older tattoos are easier to remove. Average Number of Sessions: Medium tattoos: 5-10 sessions. Laser removal costs: $100-$500 per session. Potential Side Effects: Scarring and Textural changes.

Keep in mind that tattoo removal is a process that requires patience, and results may vary.

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Tattoo stigma around the world:

Japan: Tattoos are often associated with organized crime.

Iran: Tattoos are considered haram (forbidden) under Islamic law.

South Korea: Tattoos are still somewhat taboo, linked to gang culture.

India: Tattoos are often stigmatized, except in tribal or traditional contexts.

Tattoos can be a youthful delight, but a lifelong regret.

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