Ring In the New Year

It’s that time of the year again.  Once the clock hits 0000 and the year new year begins, people tend to make resolutions to better themselves and their lives.  I have tended to do this and find that it is equally fun and depressing to look back on it at the end of the year and see in what areas I achieved the goals I set, and in what areas I failed miserably.  One of the most common resolutions is to start to exercise more. Having had a gym membership (on hold currently due to the pandemic, but still working out at home), there is always a running joke that on 12/31, the weight room floor will be empty but after the ball drops and the new year begins the weight room is jam packed.  Unfortunately, this does usually last and people stop coming and go back to what they did prior – making me utilize my family medicine hat rather than my beloved sports medicine one. 

Exercise and a nutritious diet, which I have previously harped on, can help avoid many ailments in life.  Every day I see people in my practice that are dealing with diabetes and high cholesterol or blood pressure, or unfortunately all three. Adjustments to diet and exercise would have prevented or at least helped manage all of these conditions.  I relish patient encounters where I can tell people they don’t need to follow up as often and they can decrease or stop taking a medication.  They can adjust their lifestyle and take charge of their health.  If it comes down to relying solely on medication…  It typically gets worse as the lifestyle keeps on as it was and poor habits continue the slow descent down the rabbit hole to poor outcomes.

Adding in resistance training is recommended at least 2-3 time a week. Along with increasing the heart rate 150-300 minutes a week.

Taking the dive and focusing on one’s physical health is the best medicine in life. Certainly, mental and spiritual health are also important but I will focus on the physical aspect here. Exercise has been shown to improve blood pressure, increase insulin sensitivity and subsequently improve blood sugar levels, lower cholesterol, improve mood and cognition, and reduce chronic pain.  The human body evolved to move.  It was never meant to be sedentary.

Blood Pressure-

Exercise can do a lot to help help and even prevent blood pressure issues.  The effect primarily will be on the top number of the blood pressure, known as the systolic pressure.  The bottom number likely won’t change much with exercise.  Though typically, at least in my practice, the top number is the issue for many people.  Keeping your blood pressure in check with regular exercise keeps doctors from having to reach into our bags of medications.  No medication is without some risk so if you can stay off them with exercise that is ideal, especially as it helps so many other aspects of health. Controlling blood pressure can prevent heart attack, stroke, lung and kidney issues, and keep the brain healthy.

Cholesterol-

There are several types of cholesterol that get monitored and discussed at doctor’s visits.  HDL is the good one. The other we normally will watch closely is the LDL.  Guess what can lower LDL without having to take medication?  Exercise and diet.  Exercise can lower LDL levels but doesn’t touch much of the HDL.  This is where diet comes in to play more.  Use them in tandem and that is a recipe for success. Now, there are genetic components to cholesterol metabolism and blood pressure regulation – some predisposed folks will need to help manage these conditions with medications despite having a healthy lifestyle. However, given all of the benefits of a healthy diet and regular exercise, lifestyle changes should always be the foundation of management of these conditions. 

whether you run or walk up these bad boys, challenging yourself shows you what you can do.

Diabetes-

There is a growing epidemic of diabetes and obesity in the world and especially in the United States. Exercise increases insulin sensitivity. In fact, one workout can increase insulin sensitivity for up to 40% for 48 hours.  This will ultimately lower A1c levels and reduce or eliminate the need for medication.  This can stave off the other issues that arise from poor sugar control like kidney disease, blindness, numbness in the feet, and amputations.  Someone who is already diabetic and using insulin should follow closely with their doctor due to risk of hypoglycemia from of the increased insulin sensitivity caused by exercise.

Mood-

Exercise causes the body to release hormones that make you feel good. One of these hormones in oxytocin which is the reason for the ‘runner’s high’.  Exercise also increases serotonin which is the hormone that we go after with medication to treat anxiety and depression. Exercising improves mood and sleep and lower the need for medication to treat these issues. It is possible to exercise too much so it is important to make sure there is a solid healthy plan in place, and again consult a physician when needed.

Cancer Prevention-

More research is needed, but there is some evidence that increased physical activity in adolescence can help decrease the incidence of breast cancer in adulthood for females and colon cancer for both genders.

One of the first things I look for in the hotel when traveling is where the gym is. A great way to start the day off to go out and tackle/enjoy the day.

My wife is the blurry figure gettin’ after in even with a broken foot in the background!

Exercise and lifestyle changes really are the best medicine.  The body was meant to move, so move it!!!  Consult your primary care physician or local sports medicine physician with any questions.  Make sure when starting a new routine that it is something you enjoy and is sustainable – let’s keep those resolutions going strong and their benefits rolling in past March this year. 

Take time to focus on your health, or you will eventually be forced to make time for your disease.

Stay safe out there.