The 3 most precious gifts that only you can give yourself anytime, always.

Gifts (or presents) are given to show love, appreciation, reward or recognition (this list is not exhaustive)

Some are precious (treasured by the giver or receiver). And some unwanted. A liability even! The joy of receiving that thing that’s been on your wishlist for years!

But if you are a bootstrapper, a go-getter, a hedonist (if I may) and you want to live your best life all the time, for longer, then you need to cut the chase. Give yourself the best gifts…that nobody else could or would.

You need the undisputed Trio

In this post, I share with you 3 essential secrets proven to revolutionise your health. You will be empowered with tips to build an ultimate, happier and more effective version of yourself.

My journey began like this

When my curiosity landed me in newly opened shop, I found myself wandering in wonder.

I had an epiphany. 

Over an obscurely positioned ATM, my eye caught the inscriptions…

“Take good care of your body, it’s the only place you have to live”

Instantly, 

the frontal lobe of my brain went into overtime work. I  visualised the nonphysical me, separated from the body me, seeking to enter, live and have expression.

Then it hit me

whatever I do to my body has an effect on me, my existential being! 

The point is, whatever you are, seek to be, is reflected on the spaces you occupy. Such as your home, place of work, brain and ultimately your body. This isn’t rocket science. Or is it? It turns out, unsurprisingly, as Malcolm Gladwell demonstrates, that you can tell a good deal about a person by taking a glance through their medicine cabinet…or their fridge.

I resolved to create my paradise, giving my body the best gifts money can(not) buy-to cultivate it and to keep it.

You should too! 

Oh BTW those thought provoking words were coined by Jim Rohn.

Come along with me as I share 3 scientifically proven gifts you will always cherish.

#1  Sugar…isn’t so sweet!

My teen years were plagued with pelvic-wrenching menstrual pains. I stopped adding sugar to my food and the pain subsided. I do not know whose advice that was, definitely for keeps. What’s a momentary palatal delight compared to days of bedridden pain? Over time my taste buds adapted to enjoy everything without added sugar.  Well… almost everything!

Did sugar cause the pains? I do not know.  What I know is the debilitating and insidious harm  sugar causes.  it is a culprit in inflammation- the primary cause of metabolic dysfunctions and  associated illnesses such as diabetes and heart disease.  Jody Stanislaw asserts, in her TEDx Talk, that sugar kills more people than motor accidents. Freaky scary stats! In fact, sugar has been likened to toxins like tobacco and asbestos.

You must be wondering…so Herty do I avoid sugar like the plague?  Hold on, lets demystify the substance first… give it a fair trial I’d say.

Firstly sugar is ubiquitous, it comprises all foods that break down into glucose.

 The two sources are: 

•  Naturally occurring in unprocessed fruits, vegetables, starches, grains and milk.  

• Added during food preparation or processing to enhance taste, texture, appearance and shelf life. 

As you already know, the cells of your body need energy to function. What you may not know is that sugar provides this energy. 

Interestingly, your cells are not too picky about their source of energy;  glucose is glucose!

What makes the difference is, naturally occurring sugar sources tend to be nutrient-rich, providing the body with vitamins and minerals. Fibre in these foods also slow down sugar absorption and influence glycaemic index (the rate at which sugar rises in the blood).

Let me say here that…

I have come across views that advise against all foods carbohydrate. Personally that would be a difficult maneuvre. If you, like me, enjoy your rice and potatoes, I suggest you do so as part of a balanced diet.

 Added sugars, in contrast, are nutrient deficient and calorie-rich; causing a surge in accumulation of fat cells. To add insult to injury, added sugars are often derived from extensive chemical processes which may be harmful to the body.

 Let’s look behind the scenes

When you eat sugar (in excess) your body produces insulin (in large amounts). Insulin is the key that opens your cells for glucose to enter; this gives the cells energy to function. Insulin also helps store some glucose in your muscles and liver (as glycogen) and converts the excess into fat for storage- often around the abdomen- pushing the waist/ hip ratio out of balance!

Continuous stimulation of your pancreas to produce insulin (via repeated overconsumption of sugar) tires out your pancreas and makes your cells insensitive to insulin. In other words, you become insulin resistant and a candidate for Metabolic Syndrome (high cholesterol, hypertension, diabetes, obesity). 

I ask, would you live your ultimate life this way?

If not, let’s begin the Revolution

• BEWARE sugar comes disguised in forms such as lactose, agave nectar, maltose, caramel, high fructose corn syrup.  Watch out for it on processed food labels. This is a detailed post on sugar. The important thing is to add this to total intake from other sources.
• Brewed teas and water are sugarless beverages, drink more of them. If you must, drink freshly squeezed fruit juices, or do what I do… eat the whole fruit and drink water. Even better make smoothies. The pulp of fruits are fibre that slow down sugar absorption.
• Eat complex carbs such as potato and legumes, they are slower to digest and absorb.
• If in doubt eat more vegetables; they are high in fibre and low in sugars.
• Let’s be honest, sometimes  it is impossible to completely avoid sugar. The solution is simple!  Practise the 80/20 rule where 20 percent of the time you indulge in your favourite sugar-ladened meal. Caution! Be sure to make that A TREAT.   The other 80 percent of the time eat nutrient-rich, high fibre diets and drink water.
• “Fat-free” often means sugar substituted for better taste. Opt for no added sugar, full fat or reduced fat.
• Eat sugary foods with main meals to prevent the frequent surge and fall in sugar levels that increases hunger and snacking.
• Snack on seeds and nuts in place of you-know-what (your guilty pleasures).
• Use condiments sparingly (yes they have sugar too). virgin olive oil, vinegar, spices and herbs are ideal alternatives.

The Verdict

All sugars are harmful in excess amounts. Reducing your intake will reduce the burden on your body.

#2 Mind your Gut 

A few years ago, out of courtesy, I responded to a webinar invitation. This was serendipity in action. The host briefly brushed on the microbiome.

I confess…

never heard that word before then. Anyway, curiosity took the better of me (thankfully it did not kill me). My fascination with gut health became unquenchable.

Through research and experimenting (with myself), I say the guts is arguably the most sophisticated processing plant ever. Simply put, it is the body’s gateway to the outside. Food is broken down and taken up here. Science shows that trillions of microbes live within the guts and make us who we are indeed.  

Do you know that these microbes far outnumber your human genes? I was surprised too!

The thing I find most interesting is the gut brain connection. Your gut is your second brain. Ever had a terrible feeling in your gut when something did not feel right?  Well that’s where the ‘gut feeling/instinct’ expression comes from. This is possible because physiologically the brain and gut are connected by thousands of nerves.

But wait, there are more

The health of your gut affects your hormone production and balance. Take for example, Serotonin, your feel good hormone, it is predominantly produced in your gut. Have you realised, you feel crappy when your gut is clogged? The gut also helps to regulate estrogen, cholesterol and thyroid levels.

Take note: Vitamin D3 is better absorbed when your gut is healthy.

A healthy gut produces a healthy body and a sound mind.  Although complex, the microbiome (the fancy term for the microbes and their environment) is not indestructible.

Sugar (again!), alcohol, processed foods, bad fats, drugs such as antibiotics, prolonged stress, tobacco, toxins and physical inactivity are harmful. 

Yes!, your lifestyle is killing the worker dwarfs in your health factory!

How do you know your gut is not in its best form?

You may experience one or several of these:

• Acid reflux
• Sugar cravings
• Hormonal imbalances (PCOS, endometriosis, mood swings)
• Bloating
• Autoimmune disorders
• Obesity
• Chronic Inflammation
• Vitamin D3/B12 deficiencies
• Food sensitivities

But it does not have to be that way

When you take care of the little ones, they take care of you too.  Your skin glows beautifully,  you are a healthy weight, and  absorb nutrients better from food.

As if things couldn’t get any better, 

Your immune system is top notch, as such inflammation and its cohorts stay away, all in a happier, clearer mental state.

For something that microscopic,  yet extremely important determinant of life, I would want to avert its wrath. 

I suggest you do too. Learn to love your guts…After all it doesn’t cost a thing! 

You might find it helpful to

• Cut out refined carbohydrates ( those things are no good!)
• Eat foods as close to their natural state as possible.
• Fibre is food (prebiotics) for gut microbes; eat high fibre diets.
• Take quality probiotic supplements (beneficial live microbes) and especially after antibiotic therapy. Fermented foods such as live bio-active yogurts, kimchi, kefir and pickled veggies are handy sources. The thing is: these microbes colonise your intestinal walls and send harmful microbes packing.
• Antibiotics tend to be non-discriminatory, killing good and bad bacteria. Take it only when absolutely necessary
• Good sleep hygiene helps, refreshing your brain and organs.
• Stay hydrated. Water lubricates your gut lining and remove toxins from it.
• Get out more for fresh air and sunshine. Get your hands dirty…literally. sounds counter productive but excessive cleaning and wrapping yourself up in cotton wool depletes your store and diversity of healthy microbes.

#3 Rid ’em stressors

Reality is the leading cause of stress among those in touch with it

Lily Tomlin

 In my college years, my friend and I set out to write a scholarship exam. The challenging aspect  of this pursuit (aside hard questions and fastidious examiners) was, it happened right after Christmas and we had a series of class exams before Christmas. No room for a breather! The school ensured! As time drew nearer, she dropped out. Her reason: stress.  Insomnia and hyperhidrosis (profuse sweating) were her symptoms. I was stressed too.

My response was somewhat different. I garnered energy from that and burned the midnight candle. Needless to say I got the scholarship. 

The thing is

Naturally, we are hardwired to produce a fight or flight response to stressful situations. That’s a protective mechanism to keep us from harm. I fought, she flew. simple! 

Short term stress is beneficial. Physiologically it prepares you to react safely and perform better… if you don’t quit. 

Prolonged stress however, is detrimental to health.

BTW…

Did you know that the hormones adrenaline and cortisol from the adrenal glands modulate stress (response)? 

FYI my distress disappeared after the exams, what an exhilarating relief! I couldn’t care less if I had done enough to pass. That’s not entirely true! It was a fleeting relief! The days leading up to the announcement of results were agonisingly long…thoughts of failing metamorphosed the caterpillars in my stomach into butterflies.

Now imagine this

My stress response went on unabated… insomnia, irritability, lack of appetite (partly due to my inability to cook my favourite meals), no social engagements, elevated blood pressure, heart racing at a formula one race speed. 

The result:  a frequent flyer pass from my General Practitioner. 

With one or several complaints of

• Headaches
• Stomach problems
• Weight gain (that would not be a bad thing if it settles anywhere bar around the stomach)
• Mood disorders
• More grey hairs (yes, that qualifies as a legit complaint!)
• Skin problems
• Recurrent colds and flus
• Inability to concentrate or recollect

Can you guess where I’d be going? Downhill!

You see, chronic stress causes damage to all the tissues and organs of your body. The danger here is that, the response is elusive, in the sense that it’s concealed (constantly), tricking you to believe you have well adjusted to the situation/stressor.

Bear this in mind

Irrespective of the stressor, three factors contribute to worsen your stress experience. Namely re-occurrence (of the stressor) , lack of control over the circumstance and unpredictability (of the situation).

The reality of the matter is that, a world without stressors is non-existent. However, your response makes all the difference. 

And this is how to make the difference:

Rest

• Practice good sleep hygiene. Cortisol levels are highest in the morning. Insomnia from  excessive stress burn up your cortisol levels and leave you feeling exhausted. Jettison the gadgets, disconnect from social media!
• Try creating conducive ambience by leaving work at work, setting off early to bed and at the same time everyday. If you do this, your circadian rhythm which is interrupted by irregular sleep patterns, will work in your favour.
• This is obvious: fresh beddings and night wear enhance sleep.
• If you find yourself needing caffeine in the morning for alertness and alcohol at night for relaxation, watch out!  Constant over stimulating of your adrenal glands wears them out.

Relationships

• Cultivate a good interpersonal relationship with others.
• Ensure that you do not dump your stress on family and friends.
• Nip problems in the bud before they grow into insurmountable mountains.
• Master forgiveness….learn to forgive yourself, and others…even when it hurts…do it for yourself. Love yourself enough to let go.
• Surround yourself with positive energy, build quality networks with people who inspire, motivate and encourage a better you. Find a confidant in your circle. The sun always shines HERE, I promise.
• Envy, bitterness  strife are bad energy and silent killers, ablute yourself of such.
• Learn to say no, politely decline offers and burdensome requests.
• Avoid unhealthy relationships. This is easier to say. I know. In reality, sometimes the stressors are the very people you cannot avoid. They live with you, probably  share your airspace. In this case take steps to address problems. I find Esther Perel‘s podcasts very insightful in this regard.

Personal

• Connect with nature, take a walk in the part and admire the different flora and fauna.
• Eat nutritious meals, make them yourself, there is joy in enjoying the fruit of your labour.
• Junk foods are physiological stressors, so are toxins. Avoid them!
• You know that exercise is beneficial, but did you that it causes a surge in release of the feel-good hormone endorphin,  and that it is euphoric and analgesic!
• Count your blessings, gratitude is food for the soul.
• Prioritise. Tackle tasks in order of importance, permitting not trivial things to burden you.
• Make time to indulge in that hobby you delight in.
• Practice happy. Be intentional in happiness. Act it till it comes naturally.
• Treat yourself to relaxation therapies such as listening to your favourite music, meditation, bath soaks, massages etc.
• Prayer works! off-load that burden unto God
• Give (and it shall be given unto you). share your time, resources, knowledge, experience with others( without expecting back). Making a difference in another’s life gives a sense of fulfillment.

Nobody has ever become poor by giving

Anne Frank

• Be part of something greater than yourself (a movement, a worthy cause, a mentor).
• Carve a future vision and work towards it.
• Cultivate an open minded attitude towards life
• Work towards financial independence, diversify your income.
• Break up boring monotonous work with activities you enjoy. For example, go for a walk during lunch break, check in/up with that friend you love talking to.

Take this home

You life is so worth living. It must be lived intentionally and optimally. You are at your best when you give yourself the priceless gift of a sound mind in a healthy body.

You can do that. It is imperative to live your best. Go forth and revolutionise yourself!

PS I would love to cheer you on as you do so. Comment to tell me how you are doing.