7 habits that can help you age well – From Precision Nutrition – Habit 5
Over the next several weeks I will be sharing with you “7 habits that can help you age well” as outlined by Dr. John Berardi and Jennifer Broxterman:
Habit 5: Reduce or quit smoking
To some it may be hard to believe, but many seniors grew up during a time when smoking was promoted as a healthy habit!
However, we now know smoking is undeniably linked to negative health outcomes — primarily lung diseases like asthma, emphysema, and lung cancer; and cardiovascular events like heart attack or stroke.
Smoking dramatically increases our exposure to free radicals, which increase inflammation, damage the arteries, and advance physiological age.
The good news is:
It’s never too late to quit and the body begins to regenerate immediately.
Common challenges seniors face with stopping smoking
Cigarettes are addictive and smoking is hard to quit: If this habit has been maintained for decades, a person may find it hard to imagine their life without smoking.
Older people may wonder, what’s the point of quitting now?: This is why it’s important to understand that, no matter what age smoking is ceased, health benefits can occur almost immediately.
Action steps that can help
- Take it slow. Smoking is often used as a way to cope with stress. Therefore, rather than simply yanking out this behavior, you may have better luck gradually replacing it with more productive coping mechanisms. Incorporate supportive stress management practices like massage, spending time with friends, or engaging in a creative hobby, and use them to slowly phase cigarettes out.
- Avoid shaming. Whether you’re trying to quit yourself or helping a client quit, don’t resort to shaming or judgement. It‘s common knowledge that smoking is linked to poor health; a person who smokes needs a sense of hope, not a lecture. The body can regenerate at any age! That’s why there’s still value in quitting, and the benefits can be linked to meaningful goals. For example, being able to go on a long, vigorous walk with a beloved pet while able to breathe freely and clearly.
- Seek support. Individuals trying to quit may also find benefit in joining support groups, seeking counseling, or trying other medical interventions under the care of their physician.
Workout for Wednesday September 19, 2018
Strength Focus
Complete 4 Rounds of:
A) Prowler Push OR Sled Pull (down and back)
B) Ring Row 8 reps
C) Heel Drops 8 reps each leg
Conditioning Workout
Complete 2 rounds of 30 sec of work followed by 30 sec of rest at each station
A) Row
B) Sumo Deadlift
C) Thrusters
D) Dead bug hold
ProjectStrong 