Self-engineer body with smart steps
Q: It’s time for a health makeover after my COVID19 isolation. Can you help me get started?
Gregory Y., Pine Plains, New York
A: Anyone, anytime, can take steps to improve his or her health and future. I call it “Self-Engineering Your Body” and it’s an important part of my new book, “The Great Age Reboot” and the upcoming website GreatAgeReboot.com. It means that you are a genetic engineer for YOU. How? Healthy behaviors turn on the factories in genes that produce proteins that make your body function better and turn off genes that produce proteins that cause inflammation.
When you want to self-engineer your body, the smart steps are to upgrade how you treat your brain and heart and your immune system, to design a sustainable fitness plan, and protect yourself from accidents and mistakes.
Healthier brain and heart: The keys are to manage stress; get physical activity — including bouts of intense aerobics; and eat a plant-centered diet that includes omega-3-rich, wildcaught salmon and ocean trout. Also, enjoy speed of processing games and avoid added sugar, saturated fats and simple carbs.
Stronger immune system: Feed your immune system with micronutrients found in whole grains, fruits and vegetables. Healthy proteins in legumes and salmon also promote immune system strength by building antibodies. Once again, exercise is essential; this time, to fight off infection.
Personalized fitness plan: You can design a daily workout routine that fits your needs. Aim for a blend of aerobics five to seven days a week, with intervals of high-intensity activity; strength-building twice weekly for 20-30 minutes.
Protection from accidents and mistakes: This involves getting check-ups and preventive care, including an annual physical, colonoscopies as recommended, gynecological exams and mammograms. Have eyes, hearing and bone density tested every two years after age 50. Also, don’t ignore your doc’s advice; get second opinions; listen to your body; and dodge unverified medical advice.