American Lifestyle

A big part of the problem is that our society promotes working hard all the time and that success will bring us wealth, happiness, and popularity. In fact, Americans are more likely to work over 50 hours a week than almost all other countries. It is considered normal for a person to have more than one job, even though working 2-3 jobs can be exhausting and stressful. Parents raise their children with the expectation that they will be high achievers. When these expectations are not met, children feel the weight of their parents’ disappointment.

Due to expensive universities and healthcare, many Americans carry high levels of debt. This financial burden forces Americans to keep working hard until they have paid off their debts. Some Americans will never be able to pay off their debt. Debt can lead to stress, exhaustion, anxiety, and depression.

Americans dealing with financial burdens may not have a support system of families and friends. Most Americans only have 2-3 friends, while in other countries it is common to have a large network of social connections. Therefore, Americans are more likely to experience social inadequacy, alienation, and interpersonal isolation. Also, as an individualistic society, we are more likely to move away from friends and family due to career opportunities.

Socioeconomic issues can also influence the health of individuals living in a community. Those with less financial resources and government assistance often have more health problems. The reality is that unhealthy places produce unhealthy people. Poorer communities often have a lack of access to quality healthcare and overcrowding in homes. There may be community violence and gangs and also high rates of unemployment. Some areas have limited access to healthy foods due to pricing and lack of stores. Poor infrastructure and a lack of public safety puts a whole community at risk for developing health problems.

Blue Zones

In 2004, a man named Dan Buettner partnered with National Geographic and the National Institute of Aging, to do research on the five parts of the world that have the highest percentages of living into their 100s. These places include Loma Linda, California; Nicoya, Costa Rica; Sardinia, Italy; Ikaria, Greece; and Okinawa, Japan. Research has determined that only 20% of how long we live is based on our genes. The other 80% is based on how we live.

In Sardinia, it is common to be walking around 5 miles a day due to the men living shepherd lifestyles. This amount of walking has positive effects on muscle and bone metabolism and increases the health of the cardiovascular system. They have a plant based diet and only eat meat on Sundays. They also drink a red wine called Cannonau wine which causes lower levels of stress. The flavonoids in the wine also have health benefits.

Okinawa is known for their secure social networks that provide financial and emotional support. The community takes care of each other in Okinawa. They eat food that contains soy which slows the bone loss that occurs with menopause. They practice calorie control by only allowing themselves to be 80% full. At the age of 100, lots of people in the community are still physically active. They practice tai chi, gardening, and meditation. Bike riding is common as well.

Loma Linda has a large Adventist community that follows a vegan diet. They practice the Sabbath, meaning they take one day out of every week to rest and only do what they enjoy. They lead active lives and they keep busy which can create a sense of purpose.

In Nicoya, the community values faith and family. They tend to lead active lives and they have a positive outlook on life. Their diet is filled with antioxidants from rich tropical fruits and their water contains calcium and magnesium.

In Ikaria, the people eat a variation of the Mediterranean diet. Each day they take a midafternoon break and they take regular naps. This allows for a decrease in stress hormones. People who take regular naps decrease their chances of developing heart disease by 35%.

Throughout the study, Dan and his team found some consistent lifestyle practices throughout these communities. They found that eating less meat can decrease your chances of developing heart disease and cancer. Eating slowly reduces hunger and may increase weight loss. Fasting can lead to lower blood pressure, cholesterol, and decrease the risk of chronic illnesses. Red wine, in moderation, can decrease the risk of heart disease. Sardinian Cannonau wine is beneficial because it has high levels of antioxidants. People in these communities don’t exercise by going to the gym everyday and running marathons. They exercise by going on walks, gardening, and daily chores. Some do exercises like yoga, tai chi, and bike riding. Getting sufficient sleep each night is important. Napping during the day is beneficial, but only if it’s 30 minutes or less. These communities are also religious and families stay close together because grandparents live with their children and grandchildren.

Social Life

When a person develops chronic pain, they slowly begin to withdraw from their social life because they associate going out with increased pain levels. This may involve canceling and leaving events early, feeling left out, and experiencing difficulty participating in activities. Despite this, a healthy social life is beneficial and can be a distraction from pain. Socializing can keep people in positive moods and decrease feelings of depression and loneliness. It also causes a release in endorphins which can decrease the intensity of pain. Maintaining a social life may be difficult at first, but once you establish your boundaries and know what activities can be a distraction from pain, you’ll begin to see the benefits. For example, prolonged sitting may cause pain, but bringing a cushion and getting up to walk around can help avoid pain.

Often, people with pain want to wait for one of their “good days”, or a day when their pain is at its lowest point and they feel more capable. It’s important to take advantage of these days and to spend time outside and doing what makes you happy. On the days that aren’t as good, it is still possible to have a social life. Maybe this means having an easy going movie night with friends, doing a puzzle with someone, or inviting friends to your yoga class.

Maintaining a social life will require adjustments on your part. If walking causes too much pain, there will be times when you’ll need to use a wheelchair. If an event that you want to go to is coming up, rest a few days before. On the day of the event, you may need to take extra pain medications. Also, know when you want to leave and don’t feel guilty if you leave early. Plan for a few days of recovery depending on how much emotional and physical exertion the event required. Certain situations will need to be avoided, specifically any situations that cause stress and/or anxiety. Conflict and arguing can worsen pain. I found that I had to stop applying for jobs for a period of time because I was getting myself too worked up.

Healthy Lifestyle

There are so many factors that can play a role in determining your level of health. An important lifestyle habit to maintain would be drinking lots of water. You can determine if you’re drinking enough water by observing the color of your pee. It should be either clear or a light shade of yellow. You’ll also have more energy, better skin, and you may even experience some weight loss.

Getting an adequate amount of sleep each night can determine how well you feel during the day. The ideal amount of sleep for adults is 7 to 9 hours. Quality sleep will allow you to feel more energized during the day so you’ll be willing to cook healthy meals and exercise. Sleeping less can lead to exhaustion and you’re more likely to eat junk food.

Exercise at least 30 minutes each day. If this is too difficult you can break this up into 10 minute sessions. Get some walking into your schedule each day. Take the stairs to get places, park at the end of the parking lot, or wake up early and go for a walk. An important note to make is that you are never too old to start exercising.

Eat fruits and vegetables everyday and avoid processed foods. Spend more time in the produce aisle at the grocery store and start picking fruits and vegetables that are different colors. This way you will get a variety of nutrients. Read the labels on packaged foods so you can be more aware of what you’re putting into your body.

Start avoiding unhealthy habits such as smoking, chewing tobacco, excessive drinking, and high risk sexual behavior. All of these habits put you at a higher risk for developing cancer or an STD. You may need help making these changes. Talk to your doctor about what resources they can provide you with.

And embrace being in nature. Going on hikes, exploring new areas, and things like fishing are beneficial for everyone.

Self Care

Ultimately, in order to be healthy, you have to take care of your physical and mental health. Self care is one of the best ways to do this. Here is a long list of self care ideas.

• Monitor your symptoms. There are apps and journals that can help you with this.

• Don’t be afraid to ask others for help. This includes your family, friends, doctors, physical therapists, counselors, etc.

• Allow your body to rest when needed.

• Maintain your personal hygiene. It is easy to give up on things like showering, brushing teeth, and stuff like using deodorant.

• Accept the learning process of getting to know what your body needs.

• Have a music playlist of positive songs that lift you up.

• Wear comfortable clothes. I live in a bathrobe at home.

• Have vent sessions. Let all your emotions out.

• Take a bath with epsom salts. Set up some candles and soft music to really set the mood.

• Heated pads and blankets are necessary for coziness.

• Learn to say “no” and set healthy boundaries, but don’t forget to say “yes” sometimes.

• Arts and crafts are wonderful distractions from life.

• Cuddle with a pet.

• Have a spa day at a spa or at home.

• Deep breathing exercises.

• Do what you love and pursue hobbies that bring you joy.

• Gentle exercises like yoga.

• Be in nature or pick up gardening

Sources

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