Eating Healthy... But What About Exercise?

The importance of maintaining a healthy diet, *Baruch Hashem*, has gained tremendous momentum among the public in recent years. Indeed, there's nothing like whole wheat, honey, dried fruits, cottage cheese, and brown rice for maintaining health. However, it's important to know that a healthy lifestyle cannot be built solely on proper nutrition. A person truly desiring good health must make additional changes to their habits. In the initial stage, and especially when dealing with exhausted and ill individuals, massages that relieve stress and improve blood circulation can be beneficial. Physical therapy can also contribute to general improvement. Once a person is capable of more vigorous activity, they can start engaging in physical activities according to their improving abilities. The two main and most important factors for health improvement, aside from nutrition, are: physical activity and sufficient sleep at the right hours. You cannot expect miracles solely from changes in eating habits without improvement in these two areas as well.

Physical Activity

Numerous studies extol the benefits of physical activity, claiming it aids in healing every disease more than any medicine. It's not just healthy—there's no substitute for it in maintaining health, and it's important to remember that.

Any activity is desirable and good, except for aerobic dancing, which can be dangerous to the back. Of course, some activities are more beneficial than others, but the most important thing is to engage in the activity we enjoy most—yoga, swimming, cycling (which is problematic due to sitting posture), running (requires shock-absorbing shoes or running on soft sand), or any other activity. Enjoyment of the activity enhances its benefits. Boredom and suffering will not contribute much. Quiet activities, such as yoga, cannot replace vigorous activities that work the heart and lungs for relatively prolonged periods, but they are beneficial as an additional activity. Care should be taken not to reach complete exhaustion due to the activity—we must listen to our bodies and rest when we feel tired. Fitness should be increased gradually to avoid causing ourselves harm. People with heart problems and hypertension must consult their doctor before beginning any activity and should pay attention to what their heart dictates. Since nutrition helps reduce blood pressure and improve heart condition, as well as gradually reduce medications, it's clearly possible for activity levels to gradually increase.

The best, simplest, and most recommended activity is brisk walking that engages the heart and lungs. The best time for a brisk walk is in the morning, right after rising, for 40 to 60 minutes, depending on fitness level, but it's advisable to take every additional opportunity to walk. Instead of driving short distances, it's better to walk. Instead of taking an elevator, it's better to take the stairs. Any physical activity that speeds up blood circulation and metabolism helps cleanse the body, increasing its fitness and immunity. The ideal walk is barefoot on soft sand, which massages the soles and positively affects internal organs almost like a reflexology massage.

An additional walk in the evening should be relaxed and less brisk so as not to raise adrenaline and disrupt sleep time by diminishing melatonin, which suppresses the sleep hormone. Naturally, all other vigorous activities are best performed in the morning.

You can start with a slow walk according to your personal condition, and as fitness improves, increase the pace and length of the walk. Wear wide, light, and soft shoes. Avoid fully straightening the knees when stepping the foot forward and do not tense the stomach. Keep the shoulders down and free, the neck long upwards but not stiff, and let the arms move freely.

Sleep

Adequate sleep at the right hours holds tremendous importance. Chronic lack of sleep, or sleeping at inappropriate hours, is a disaster for health, no less than poor diet or lack of physical activity. In the book "Sleep Thieves," numerous studies are detailed that examined the importance of sleep hours and concluded they have a decisive impact on health.

When examining what is suitable and right for us in terms of health, it is always worth considering how we would act without technological advances. Technology is not inherently bad, yet our biological structure has not changed with it, and the mechanisms within us operate as they did hundreds and thousands of years ago. Thus, the biological clock, which times the functions of all the glands and systems in our body, remains tuned to sunrise and sunset.

We have already mentioned in previous articles that the best working hours for the digestive system are during the day, and for the immune system at night, hence the great importance of proper eating during daylight and adequate sleep during darkness. Only going to sleep early—not later than ten at night, preferably earlier—allows the immune system to function optimally at night. Aim for eight hours of sleep per night.

Changing these habits does not happen overnight, although starting changes in diet often leads to significant fatigue at an early hour, and all you need is to not force yourself to stay awake. Take care not to "overcome" fatigue in the evening, as this can sometimes delay sleep by an additional two hours (due to the cyclical secretion of melatonin).

Daytime sleep generally disrupts and delays nighttime sleep, and is thus not recommended. A short afternoon nap can delay sleep by two hours, which are much more important and beneficial for health. Naturally, healthy people won't experience a disaster if they occasionally sleep late; the more important factor is the everyday habit. In problematic health situations, maintaining proper sleep hours is even more crucial.

Sunbaths

With the decrease in ozone in the atmosphere, fear of sun exposure has developed into true hysteria. Concern, which indeed has a basis, today leads to advocacy for complete sun avoidance, but things need to be put in the right balance. I would like to refer readers to the book "Sunlight" by Dr. Zane R. Kim. Zane presents abundant evidence from long-term studies that have shown that in disease conditions, significant benefits can be derived from daily controlled sun exposure, of the entire body or most of it. According to research, sunbaths are highly beneficial for maintaining health among healthy individuals. He warns that sun exposure is dangerous not only when overdone but also when there is a deficiency in vitamins and minerals in the body which protect against sun damage, especially when consuming high-fat food and coffee, as they create free radicals that increase radiation damage.

Sunbaths, in combination with a natural, rich, and balanced diet, greatly enhance our health as long as we do not cause the skin to redden. The goal is not to tan, although over time, the skin acquires some color. The exposure should be gradual and increase in moderation, according to the type of skin, its color, and the intensity of the radiation. Zane warns against using sunscreen creams, as they allow too long exposures without a burn and thus expose the body to more dangerous types of radiation that cause direct harm to the immune system.He explains the biological processes that occur as a result of sun exposure, and how they help lower cholesterol and blood pressure, and heal heart disease, diabetes, various infections, different types of cancer, jaundice, psoriasis, depression, arthritis, and more. Sun exposure improves respiration, promotes relaxation, balances hormone production, strengthens muscles, and above all strengthens the immune system.

He explains that the pineal gland in our brain, responsible for melatonin production and subsequent production of many other hormones, is stimulated by sunlight, mainly through the eyes. Therefore, it is also not recommended to wear sunglasses that block the light necessary for the gland's activation. By the way, this light also strengthens the eyes.

Cold Showers

Don't panic—there are ways to adapt to cold water and even enjoy it. The appropriate time for a cold shower is only in the morning and preferably after the morning walk. Its purpose is to stimulate blood circulation reaching the skin, thereby encouraging skin nourishment and waste discharge through it. This makes the skin look fresh and healthy. Cold showers reduce sensitivity to cold, bolster resistance, and instill a feeling of warmth and energy.

Cold showers should not be taken when cleansing symptoms appear and you do not feel well. In such a condition, the body is already under special effort, and it is not advisable to impose further strain.

Adaptation to cold showers improves with bodily improvement following nutrition, physical activity, and good sleep, so it is not always advisable to start with cold showers immediately, especially not in weakness conditions. You can start by rubbing the body with a small towel soaked in cold tap water, and those who prefer can start with a lukewarm shower and gradually cool the water every day. Alternating cold and hot showers also benefit, provided always ending with cold water. The simplest way is to start with cold showers in summer and slowly adapt to cooling water in autumn and winter. After a shower, be sure to rub the skin vigorously with a dry towel. People prone to tension in the neck and shoulders should initially avoid cold water in these areas to prevent spasms.