Exercise, sleep, nutrition – why balancing these three is essential
We caught up with Dr. Lupu and asked her about her favorite subject, a healthy balance of eating, exercise, and sleep.
Q: Why is the balance of nutrition, sleep, and exercise important?
These three aspects are the main factors in creating a healthy lifestyle. They need to be in balance. If one is out of balance the others can’t compensate. Health will suffer. We need to pay attention to all three, perhaps not always equally, but they are all important for our bodies to function optimally.
Q: How do I approach nutrition in a balanced way?
A: A balanced approach to nutrition must reflect many aspects of one’s being including:
What do I like to eat, what are my values (e.g., Vegetarian)
Do I have any medical conditions that I have to be mindful of (for example diabetes or gout or allergies)
What types of foods make me feel good
What am I willing/able to cook or buy
Who else do I cook for and what do they like to eat or am I willing to make many meals at any mealtime
How much time do I have?
When we have considered all these factors, we can then work to find an ideal sustainable approach to our nutrition.
Q: Can everyone’s approach to nutrition be the same?
No, nutrition cannot be a one size fits all. But the principle of eating as many whole foods as possible, are reducing processed foods is a good one. We should try to include vegetables in most meals is very important. Thinking about what we eat and feed ourselves is important for a healthy balance.
Q: Is how we eat important?
A: Sitting calmly to eat, is as important as the foods we eat. Our approach to eating helps our brain and stomach communicate as we eat. If it’s possible, at least one meal a day, preferably two, and ideally all three, should be eaten slowly and mindfully. We need to break between bites. Enjoy the flavors.
This pause gives the brain and the stomach time to communicate. It helps us receive the correct signals of fullness.
Q: How can you manage eating leftovers, is there room for creative cooking?
A: Waste and food security is a big topic. For many on a tight budget or with deep eco convictions, wasting food is a big concern. For others, the habit of not wasting means they feel they must finish the whole bowl.
Yet, respecting your body balance means that finishing all the food is not the best answer. It doesn’t have to go to waste. Instead, there is a healthy alternative to managing leftovers.
First listen to your body, connect, and understand if you are full. If you have had enough and are content, it’s time to stop eating. Be kind and make peace with your body.
Second, putting the leftovers safely in the fridge is a great opportunity for a healthy lunch or snack on the next day. Many times, adding vegetables, or creating an exciting stir-fry can make a tasty meal. Some foods such as leftover stew can be added to thicken soups, too. It’s cost-effective and helps you to improve your body balance.
Q: I struggle to sleep – what can I do?
You can take small steps. First, start by remembering that sleep preparation begins during the day, consider these aspects:
Doing exercise tires our physical bodies
Balanced meals will nourish our bodies
Mindful moments that allow the body to relax.
About two hours before bedtime, turn down the lights and avoid stimulating screens or conversation, exercise, or heavy meals.
If you need to nap, do so early in the day and not close to bedtime. Stick to a very predictable bedtime routine and fixed hours for going to bed and waking up.
Q: Exercise seems scary and demanding - what can I do?
Start small. Always start with something you are willing to do for 10 minutes, like a walk. Once you do it every day reliably (or maybe 5 days a week at least) then increase by 2-5 minutes every day until you get to 20-30 minutes.
Once you have reached 150 minutes per week, you are meeting the recommended amount of exercise. Congratulations!
You can then begin adding in a strength program twice a week. It takes time to build the exercise habit and there is no rush. The most important aspect of exercise is willingness and consistency.
Thank you, Dr Lupu you’ve really helped us to understand the importance of balance.