Wellness is the state of being free of disease, feeling energetic, looking fit, maintaining your daily routine and following a healthy lifestyle. No one feels super every day – there are the annoying, acute problems like headaches, colds, upset stomachs and lack of sleep. However, just because you are not sick does not mean you are well. Wellness focuses on your health over time; you may feel fine today, but chronic diseases take time to develop.
Three Wellness Goals
The first goal is to eliminate smoking. The second goal is to reject obesity. These maladies are dire risks for cancer, diabetes and heart disease – in fact, they are the two worst conditions that put your body at extreme risk.
The third goal is to analyze your numbers after a blood test given by your health care professional. Among these numbers are high-density lipoprotein (HDL), low-density lipoprotein (LDL), and triglycerides (TG). HDL and LDL refer to cholesterol, a fatty substance in the blood.
Cholesterol is not all terrible; it is used in every cell of the body. The trouble occurs when the HDL (the good) is not high enough and the LDL (the bad) is too high. The good helps remove plaque from artery walls deposited by the bad. TG is another type of fat in the blood that indicates problems if it gets over 150.
The Wellness Ratio
Barry Sears, Ph.D., famous for his Zone series of books, developed a ratio that serves as a general guideline to establish your state of wellness. To figure this ratio, divide the TG number by your HDL number.
Here is the interpretation: a ratio of one or less indicates a state of wellness, a ratio of two is good – on the path to wellness, a ratio of three is poor – on the path to chronic disease, and a ratio of four or more – points to chronic disease development. To get a better ratio, raise HDL and lower TG.
The Heart Health Ratio
Heart expert Dr. Hans Diehl, founder of the Coronary Health Improvement Project, believes that the heart health ratio, determined by dividing LDL by HDL, is the most important measure of heart health. A ratio of less than 2.5 is considered heart protective and less than 2.0 is best. To get a better ratio, lower LDL and raise HDL.
Heart Attack and Cancer Risk Ratio
This waist-to-hip benchmark takes in to consideration that where you are overweight – a big gut called visceral fat – plays a prominent part in heart attack risk and increased risk for cancer. This ratio is based on an international study called Interheart that involved 27,000 people from 52 countries. It was published in The Lancet (November 2005). To figure this ratio, divide your waist by your hip measurement; greater than 0.85 is a risk factor for women and more than 0.9 is a risk for men. To get a better ratio, lose weight.
Lose Weight, Raise HDL, Lower LDL and Lower TG
Strong prescription drugs can improve wellness numbers, but have many side effects and are expensive. Most body numbers can be changed by using natural health methods (with consensus from your health care professional). For example, to lower TG, take two daily fish oil capsules.
Natural health ways to lose weight:
- Do aerobic workouts on a treadmill or do fast walking at least three times per week
- Join an exercise club
- Do weight lifting at least two times per week
- Follow the Mediterranean Diet
- Reduce portion size
Ways to raise HDL and lower LDL:
- Do aerobic exercise and lose weight
- Eat fiber
More ways to raise HDL:
- Limit alcohol to two drinks per day
- Eat nuts
- Use only olive oil salad dressing
More ways to lower LDL:
- Reduce saturated fat found in meat, cheese, ice cream, whole milk and butter
- Eat oatmeal
- Take green tea and turmeric supplements
Wellness Means Healthy Living
Start living a wellness lifestyle – it can be an insurance policy against chronic diseases. Bad habits now, like smoking, obesity, and poor nutrition, are disasters waiting to happen. Educate yourself. Eat healthy food, do exercise most days, and get enough sleep. You owe it to yourself and your loved ones.
This is an educational article only. Substances in this article are only suggested, not prescribed. Have a discussion with your physician about the contents of this article.
References:
Sears Ph.D., Barry .The Omega Rx Zone. New York: Harper Collins Publishers, 2002.
Weil M.D., Andrew. “Dr. Weil's Head-to-Toe Wellness Guide.” Weil, accessed October 26, 2009.
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