How we best recover from the various types of stress in our lives depends primarily on our three most effective recovery tools: sleep, nutrition, and exercise. If you want to relieve stress, lose weight, feel and look better, and have better medical screening numbers, you can’t ignore these three essential elements of health, stress relief, and longevity.
Here’s an email from a 55-year-old friend who needed new healthy habits from the three big ones above. Remember, these are not just tools, they are the keys to your health and wellness journey.
Stew, I need advice on losing weight and getting healthier. The doctor says I am 40-50 lbs. overweight (according to BMI charts) and my blood screening numbers are out of balance. High blood sugar, triglycerides, cholesterol and stomach size need attention. I am thinking about what to focus on first and where to start. Thanks – Henry
Henry, this is a common problem for people our age. It’s important to understand that sleep, nutrition, and fitness are all interconnected and play a major role in your overall health. While BMI charts are a useful tool, they are only a rough estimate and do not take into account muscle mass. For example, according to BMI charts, I have been 6’3” and 200 pounds since I was 20, which makes me overweight. However, this number is heavily dependent on your muscle mass.
My first recommendation is to continue lifting and add more cardio time (walking, cycling, etc.), eat smaller portions of better food choices, and focus on getting at least six hours of sleep a night, preferably seven. This trio is key to maintaining muscle mass, exercising with more energy, and sleeping better when the day is over.
This circle of health is a positive feedback loop where each component builds on the others. If ignored, any one of the three will start to break the gears of the system designed to help you reduce stress, build muscle, improve your cardiovascular scores, sleep better, and stay energized for the next day. In general, your blood test numbers should improve along with your stomach area.
Consider the following gear system; they are all interrelated to ensure each other works at their best:
Sleep helps the mind and body recover from daily stressors. We need it to be well. What you choose to eat helps you recover from the day before and fuels you for tomorrow. Only healthy choices do this at their best. The energy we get from our food choices makes it easier to exercise. Our exercise time helps the body sleep better. And the cycle continues.
Restorative sleep, healthy eating choices, and regular exercise are the three most important things for your health, well-being, and longevity. I know these are boring answers, but mastering these three recovery tools is key to your overall health, weight loss concerns, and stress relief.
The 3 Pillars of Health
To sleep
When you get enough sleep, your body can recover from all stress (physical, mental, emotional) and repair itself. Quality rest optimizes productivity, cognitive function, mood, and physical performance. It’s the rest your brain needs to process information and restore itself. Sleep is the most powerful healing tool we need in life. Improve your sleep and improve your life — period. Tips: Avoid caffeine in the afternoon and drink water instead. Also, read our article on restorative sleep.
Nutrition
But sleep alone is not enough. We need good food to help us recover and fuel our daily lives. A balanced diet provides the essential nutrients that our brain and muscles need to function effectively. Imagine driving without fuel; your body is trying to function without proper nutrition and barely surviving. Tips: Don’t skip breakfast. Eat good carb choices (fruits, vegetables) before your morning workout, then have a refueling breakfast that includes all the macronutrients (protein, carbs, and fat). Look at the choices.
Fitness
The third essential element, exercise, is the catalyst that brings everything together. Regular physical activity reduces stress and improves mood. It also helps regulate sleep patterns and increase the efficiency of your body’s metabolic processes, especially if you get morning sunlight while exercising. Exercise helps you sleep better and make better food choices. Check out the beginner fitness options in the Military.com Fitness Section.
Integrating sleep, nutrition, and exercise into your daily routine support each other and are the foundation for mental and physical well-being. These are not isolated practices, but rather interconnected habits that, when combined, lead to a healthier, longer life with new personal records during annual medical screenings and blood tests.
The way to summarize this in one sentence is as follows:
Exercise to build muscle, walk and eat to burn fat, sleep to help your muscles recover and relieve stress.
When sleep, nutrition, and exercise work together, you feel invincible. So give each of these pillars the attention they deserve and watch how they transform your life.
Inspired to make a change? For more ideas on weight loss and improved mental and physical health, visit Military.com/military-fitness. Learn how great restorative sleep, better nutrition choices, and fun exercise ideas can change your life!
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