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Health in the fast lane
Being physically passive as a result of an urban lifestyle can lead to health problems
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eing physically passive as a result of an urban lifestyle can lead to health problems. Many studies show the importance of physical exercises.
A journey of a thousand miles begins with a single step. This saying by Chinese philosopher Lao Tzu perfectly resonates with the message of Dr. I Made C. Wirawan when it comes to promoting a healthy lifestyle among urban dwellers.
'Most of the people living in an urban setting tend to spend their days in a static, seated position, which is not good for our health. As many studies show, by not being physically active we're at a higher risk for obesity or chronic health problems such as diabetes, heart disease and stroke. An unhealthy diet of salt, sugar and fat only makes it worse,' warns Made, whose popular Twitter account @blogdokter shares everyday health tips to more than 900,000 followers.
'We need to make sure that we're always physically active, be it at home, on the way to work, at the office or on the way home,' advises Made.
'According to several studies, a fair amount of exercise for an individual would be a minimum of 150 minutes per week, divided into three or four sessions. But others suggest it may be better to do physical exercises for twenty minutes every day.'
If faithfully embraced, simple activities such as stretching and doing light exercises can create a profound impact on one's health. Add to that a healthy diet and you'd manage to fare better, says Made, a physician who works at the Udayana military base in Bali.
The most effective ways to improve urban health, doctors and public health researchers would confirm, must begin with one's self.
Take, for example, the findings of a study on urban health threats and climate change by Jonathan Patz, environmental scientist and director of the Global Health Institute at the University of Wisconsin in Madison.
Tests were conducted in 11 Midwestern US cities and published in a 2011 edition of the Environmental Health Perspectives journal. In it, Patz found that by replacing 20 percent of car trips with public transportation trips every year, residents in those cities could potentially avoid 500 deaths and hundreds of thousands of hospital trips. That's not all. Picking up the habit of riding bicycles for short trips of five miles (eight kilometers) or less could save roughly four trillion pounds of carbon dioxide emissions, 1100 lives and US$7 billion in healthcare and mortality costs.
'Fighting global climate change could be one of the greatest public health opportunities we've had in a century,' Patz said in a conversation with Dalai Lama Tenzin Gyatso, as quoted on huffingtonpost.com. 'Everything starts with the individual ' we start with ourselves.'
For those looking to jump on the bandwagon, adopting a health-conscious lifestyle can be a good start.
It may be as simple as laughing more, according to Dr. Oz of the Dr. Oz Show. 'Laughing not only eases stress, promotes social bonding and lowers blood pressure, it may also boost your immune system,' he writes in Women's Health magazine.
'Besides laughing, certain foods have been proven to soothe stress and can counteract the damage that chronic pressure does to your body.'
Stress-busting foods the physician cum TV personality advocates include almonds, pistachios, walnuts, avocados, oranges, oatmeal, skim milk, salmon and spinach.
Each of the items listed above has its own health benefits. The magnesium content in spinach, for example, lowers stress levels and keeps the body at relative ease. A lack of magnesium could cause migraine headaches and fatigue. The vitamin C in oranges also works wonders as a stress buster, keeping blood pressure and cortisol, a stress hormone, at a normal level. The carbohydrates in oatmeal help the brain produce more serotonin, a brain chemical responsible for relaxation and pleasure, the way dark chocolate does.
For those trying to lose weight, Dr. Made of @blogdokter has this to say, 'A healthy diet regulates how much you eat without scrapping a certain kind of food altogether. Maintain a healthy portion of carbohydrates, protein, fat, vitamins and minerals that has been assessed based on our diet goals.'
Last but not least, schedule regular check-ups every six months or every year. 'Regular health check-ups help you detect problems before they start,' urges Made.
To make the most of the routine, bring with you a list of concerns and questions to ask the health practitioner. It's also helpful to review your family history, to raise the chance for early and better treatment.
Knowing your body means recognizing its strengths and weaknesses, and making the best effort to be, and stay fit. (Sondang Grace Sirait)
