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Duke University conducted a two-year study of 218 healthy adults of normal weight to determine if a modest, sustained calorie reduction would show appreciable benefits. The plan was to reduce calories consumed by 25 per cent, but participants were unable to achieve that much.
(Author’s note: I sure couldn’t do it! A 25% reduction in my 2,000 daily calories would leave me staggering around at only 1,500 per day.)
Participants were able, however, to cut calories by an average of about 12 per cent. This smaller change allowed them to stick to the plan without any adverse effect on mood (wherein lies a useful message in itself). The results? Lowered blood pressure; decreased insulin resistance; as well as a drop in several predictors of cardiovascular disease.
But the most appreciable result concerned C-reactive protein, a substance produced by the liver and a marker of inflammation in the body. The participants’ C-reactive levels plunged by almost half: a remarkable 47%!
It’s a no brainer that poor dietary habits would exacerbate internal inflammation. But very often this is an invisible menace (see my article ‘The Truth About Inflammation’, October 2015). Most of us remain blissfully unaware of any chronic inflammation cascading throughout our bodies. Yet this exposes us to chronic health risks as a result of knocking the body out of whack. In my case, I had the aforesaid silent inflammation and observable inflammation, which I felt in my poor old joints. And I am pretty convinced that chronic inflammation was one factor in my developing cancer.
An elevated C-reactive protein level can be a valid identifier of inflammation in the body. So, if just a 12% calorie restriction can reduce this marker by almost 50%, this is as good information as that available to an insider trader.
In the blindness of youth, so many of us can compromise our health in a mad dash for wealth. But from the other end of the lifespan, a good many seniors would gladly sacrifice some wealth for even a smidgen of better health. Those who don’t make time for their health early on in life more often have to make time for illness later.
5 ways to improve your physical health
So, if you are young, young at heart, worried that you are no longer young, here is some insider information. Five smart, little investments you can make, the aggregate interest of which, over time, will have compound into positive health returns.1.) Drink more water
If you drink soda or fruit juice every day, swap just one for a glass of water instead. Squeeze a few drops of lemon into that water.
2.) Meditate
Starting with just two minutes a day, work up from there to ten minutes, then up to about twenty minutes. As the minutes increase, your stress levels will decline. As part of this practice, incorporate some deep breathing. There are many short meditation videos you can access on the internet to help you get started.
3.) Walk
Walk to the corner store; the dog; rather than take an elevator; for 15 minutes at lunch break. Try to maintain a brisk pace. Not frantic, but not an amble, either. If you have a one-on-one meeting, why not suggest the meeting for a walk? Walks burn calories, increase your stamina and motivate you to do more during the day.
4.) Eat more Veggies
Add one serving (about a cup) of vegetables to one meal, once a day. The benefits are enormous. For example, make a smoothie with fruit and protein powder and add one cup of romaine lettuce or spinach (neither of which you will taste) – or add one serving of cooked broccoli with lunch or dinner.
5.) Change your oils
Swap out your vegetable oils (canola, sunflower, soy, peanut and corn) and replace with olive oil or avocado oil (but use coconut oil for cooking). Healthy fats, such as those in avocado or olive oil, are a vital part of the membrane that surrounds each cell in your body. They can also help to regulate your hormone production leaving you feeling more balanced.
And there are windfall profits too. Once you’ve taken steps to keep your health in balance, it’s somehow easier to tackle financial matters …
Every little bit adds up: in both bodily and financial health. So here, in return, are five small things you can do today to boost your financial health.
5 ways to boost your financial health
1.) Set up a direct deposit for savings to move a regular, fixed contribution from your bank account to an investment account. Make it occur on each payday so you have no chance to spend it first. Start with $50 per month, and increase it from there, if you can. You will probably forget all about it and be pleasantly surprised how it has added up, when reminded.
2.) Buy generic
We’re conditioned by advertising to believe the name brand is always the better product. While that may sometimes be true, often there’s no substantial difference.
3.) Have fun with a no-spending day, e.g. “Wallet-less Wednesdays.” Compete with a friend, partner, or spouse, or child.
4.) Make money flow at tax time
If you have a tax refund, make the money start working for you immediately in any of the following ways:
- Start or supplement an emergency fund
- Fund your child’s tax-free education plan
- Add it to your tax-free savings (such as a Roth IRA in the US or a TFSA in Canada)
5.) Lower your monthly car insurance payments
Compare car insurance quotes from multiple sources (there are several free sources you can access to compare insurance quotes). If you can save even $50 a month on your car insurance that’s $600 extra each year to re-invest.
There is no one magic bullet for building wealth. But there are many easy-to-implement small steps that will have a profound effect. And, guess what, when you have your financial affairs all sorted out, you’ll feel better too. Healthy wealth management equals wise health management.
Be it investing in matters of wealth or health, it is about taking many small steps, such that these aggregate (below the radar) over time, and you rest assured in being healthy, wealthy and wise.
Sandy Cardy is a bestselling author (The Cottage The Spider Brooch and The Second Wife) and one of Canada’s most respected tax and estate planning experts. Diagnosed with cancer in 2012 and now cancer-free and thriving, she speaks and teaches widely on how to make sound personal and financial decisions, embrace radiant health, and live our lives to the fullest. You can sign up for Sandy’s newsletter and download her eBook (7 Steps for Finding the Right Financial Advisor and 7 Steps for Finding the Right Health Care Provider) on her website. You can also find her on Facebook, here and Twitter, here.
Great article. So true about insurance. I got a broker and ended up saving $1,000 a year on house and car insurance.