A few years ago, based on a friend's recommendation, I went to see a Cardiologist for a preventive checkup. Based on some tests and my family history, he asked me to make a few simple lifestyle changes including exercising once a day, cutting out red meat, cheese and shrimp, and switching to good carbs (brown bread, brown rice, cracked wheat etc.). He asked me to come back in a year's time.
So, the next year I was back for my checkup. I hadn't been exercising as frequently and wasn't sure whether I had completely followed through on this advice. The doctor didn't have much to go on except the blood test results. This time he asked me to increase my intake of veggies, nuts (walnuts and almonds) and fruits. He also encouraged me to use tools such as pedometers to track how active I was and suggested that I focus on being active, watching my diet and ensuring that I get enough sleep to improve my overall wellness. This got me thinking that this was not very different from how one manages one's personal finances. Wellness requires planning and execution!
Over the last few years, the cost of health care has been going up faster than everything else. I remember paying $200/month ten years ago, compared to over $1200/month now for a similar plan. The cost of healthcare is hitting our pocketbooks hard. More than ever before, there is now a direct financial impact from not taking care of one's health.
Some of us feel that we can take our chances and deal with health issues when they come up. If you take a moment to think about it, would you put your family and close friends through pain and suffering when you are struck by a heart attack or a stroke? Would you risk it all? None of us are completely immune to health problems. While some may argue that a major health issue is unpredictable and beyond our control, the odds go up significantly when we choose to ignore our overall wellness. For those of us in the 35 - 65 age group with a fairly sedentary and stressful lifestyle, it is inevitable that unless we make a conscious effort to do something about it we will be putting ourselves and our loved ones at considerable risk - a risk that we can control to a large extent.
We plan for our financial future, we budget and save to ensure that we plan for our children's education, our retirement etc. If we don't plan and follow through by not tracking our spending, savings and investments, we all know that it could spell financial disaster. The same applies to our health. Simply ignoring wellness has serious consequences, especially given the lifestyle most of us are used to. This is no longer just a problem for
those living in developed countries, its equally relevant in developing countries where the socio-economic transformation is changing lifestyles. Countries such as China, India and Brazil are seeing increased rates of cardiovascular diseases just as they are seeing tremendous economic growth.
Moderation has been the mantra of many. Healthy eating, regular exercise and consuming alcohol in moderation has been considered the wise thing to do but that may not be sufficient any more. The high carb and fat in most food items combined with the changes in our lifestyles due to advances in technology, leads very easily to obesity. Automation has reduced the amount of physical activity we engage in. Over the last 30 years, even the workplace has changed tremendously. The use of computers, communication devices, teleconferencing solutions etc. lead to a more sedentary workplace and lifestyle than ever before. All of these lead to an increased need to focus on wellness at work and at home.
What can one do to take control of his/her health?
1) Plan - Commit to doing a few things. You don't have to get a wellness coach or go overboard to get started. Set achievable goals, it could be as simple as walking 2000 steps daily or taking a 5 minute walk to the water cooler every couple of hours. If your doctor advised you to make some changes, follow through on them and set your goals accordingly. Simple goals to eat more vegetables and fruits, cutting back on red meat, alcohol and bad sources of carbs and sugars, can make a huge difference. Similarly, exercising at least 3 times a week, taking the elevator instead of the stairs, walking about every hour are equally reasonable goals. 30 minutes of activity accumulated over the day would work as well. Walking or cycling to work not only is good for the environment but it can be very healthy.
2) Act & Track - Surround yourself with a support system. Use tools that help you. Don't get fanatical about it by tracking every calorie you consume or burn. Overdoing anything is not sustainable. Set reasonable goals and follow through. Use tools to help you remain engaged in following through on your goals. Play a sport if plain workouts get boring and don't keep you engaged.
3) Measure - Preventive check ups are good. At least get your regular health check up annually. Consult your doctor if you are unsure how frequently you should get tested and what tests are required. The tests can vary based on your risk profile, age and family history.
Wellness is catching on...
A recent top ten 'Time Magazine' list shows that people are bucking the recession trend of eating canned soups. In past recessions, canned soup sales did very well, but not any more. People have become more conscious about the salt and calories in canned soups and are opting for healthier food options. The same is the case with 'organic' food sales - they are holding up even in these tough times. So, if someone tells you that they don't care about eating better, exercising and focusing on wellness, it's only a matter of time before they get on the bandwagon.
The health care debate and the changes proposed are necessary but not sufficient. While the debate rages on about insuring 15% of our 300 million population, what about the 85% that are insured. They cannot continue to lead a sedentary lifestyle and ignore their overall wellness, as the impact would be catastrophic both from a financial and health perspective. The trends over the last 15 years are well documented on the CDC's website.
Acting on your own wellness is something you owe yourself and those who care about you, so get started and take control - you are worth it!
