By John Chuback. M.D
You have probably heard the proverb, “You can’t teach an old dog new tricks.” This is meant to say that once we settle into our opinions and habits, there is not much that can change them. Just think, after 60 years of eating mostly processed foods, it is hard to give up the sugar, salt, and fat that makes food taste so dangerously good. But the proverb is wrong for both dogs and people: a person can change at any age, no matter how set in the ways they are.
As a board-Certified cardiothoracic surgeon, many of my friends and colleagues are working on the front lines of the Covid-19 pandemic. One of the first things medical professionals observed was that the patients who suffered the worst symptoms, complications, and died were mostly over 60 and generally obese and morbidly obese.
This fact hits close to home. One colleague and friend of 20 years was among those who died. Even though he was a physician and dedicated his life to taking care of others, he didn’t make his own health a priority. After contracting Covid-19 from taking care of his patients in New Jersey, his age and health compromised his ability to fight off the virus.
I wish my friend had changed his habits long ago, and I hope that at the very least, the Covid-19 pandemic can show more people the importance of a healthy lifestyle. No matter how long they have neglected to make it a priority, it is never too late to incorporate these healthy practices into your life.
Exercise Daily
Exercise doesn’t have to be hard. You don’t even need to go to the gym. A simple 30-60 minute walk promotes general cardiovascular fitness and endurance. If you can add in calisthenics, resistance training, and core strengthening exercises, these can also improve your overall wellness.
Eat to Promote a Healthy Weight
For those carrying around extra pounds, I suggest restricting calorie intake and eating a well-balanced diet. Go online to calculate your ideal body mass index (BMI) and how many calories per day you can eat to achieve and maintain that goal. Many of these websites are free.
As Covid-19 has taught us, light and lean people can better protect themselves from the worst parts of this disease and others.
Clean and Eat Clean
When you bring your groceries homes, clean whole fruits, and vegetables with soap and water, this obviously helps mitigate the coronavirus from spreading, but in any circumstances, you should do this to wash off transmissible microorganisms, chemicals, and pesticides. If you can access and afford organic foods, I recommend them as a more natural choice of food.
Eat Plenty of Colorful Vegetables
We’ve heard it since we were kids and it still is true: eat your vegetables.
Fruits and vegetables, especially if you are eating a variety of brightly colored plant material, give you the nutrients, vitamins, and minerals your body needs to maintain a strong immune system. Vegetables are the best way to get enough fiber and critical elements such as zinc, vitamin C, and vitamin A.
Avoid Saturated Fats
When it comes to protein, you can find plenty of vegetables, beans, and grains. These are ideal because they don’t have saturated fats, which are bad for cardiovascular health. If you prefer animal proteins, avoid red meats and opt instead for lean fish and chicken in small portions.
Say No to Sweets and Simple Carbs
When you bring your groceries homes, clean whole fruits, and vegetables with soap and water, this obviously helps mitigate the coronavirus from spreading, but in any circumstances, you should do this to wash off transmissible microorganisms, chemicals, and pesticides. If you can access and afford organic foods, I recommend them as a more natural choice of food.
Avoid Saturated Fats
When it comes to protein, you can find plenty of vegetables, beans, and grains. These are ideal because they don’t have saturated fats, which are bad for cardiovascular health.
Say No to Sweets and Simple Carbs
Even though sweets and simple carbs taste good, they are terrible for the body and cause a lot of the comorbidities that complicate cases of Covid-19. It is best to eat a low sugar diet and reconsider simple carbs like white bread, pasta, and cookies.
Instead, try small quantities of whole-grain breads and pasta, brown rice, sweet potato, and beans. These all have complex carbohydrates that have more nutrients and fiber. Complex carbs are also better for satisfying hunger, which means you won’t feel the need to eat as much.
Drink Water
Water helps your body digest food and absorb nutrients, improves circulation, maintains your body temperature, and a number of other important bodily functions. If you are thirsty, try your best to go for water instead of sugary sodas. You should drink at least eight glasses of water a day. If you must drink something other than water, avoid drinks that have high levels of sugar or high fructose corn syrup.
Minimize Alcoholic Drinks
If you drink, keep it minimal. Alcohol impacts your body directly by harming the liver, pancreas, and heart and indirectly by inhibiting judgment, which makes it too easy to eat mindlessly or partake in risky behavior. Not only that, but alcohol also acts as a demotivator, which can be detrimental to your daily exercise routine.
Every bit of this advice can help you live a longer and better life through the novel coronavirus pandemic and beyond. Health is critical, yet so often it’s put on the backburner for our daily lives. I wish, deeply, that my colleague had cared for his personal health just a bit more in the years leading up to Covid-19 so that he could still be here for his family and patients. Just remember that your health status now is not permanent, you can always improve.
