Exercise is the New Sugar

Sixty is the new forty. Eighty is the new sixty. Cocktails infused with mushrooms are said to be all the rage. Small weekend trips may replace bigger vacations. I’ve heard iTunes is out. Everywhere I turn, I seem to hear about a new trend or way of thinking.

Here is one of my own: Exercise is the new sugar.

This may not be new knowledge for many, but it is for me. I have said before that I have sweet teeth instead of just one sweet tooth. I will always love sugar. I am trying to love it less these days. I would love it if I could crave exercise like I crave desserts. It works for a while and then my love affair with sugar returns. All I can do is to keep trying. This week I felt more successful in eliminating some of the refined sugar in my world.

Every day is an opportunity for a fresh start.

Exercise feeds us better than sugar for many reasons.

Exercise and Cognitive Benefits

Exercise can give you the same effects that sugar does in terms of a quick energy boost, only with exercise the effects are long-lasting and healthy. For example, exercise improves cognitive functioning. A person’s focus is sharper due to boosted energy caused by higher endorphin levels. Exercise also improves memory. Sugar does the opposite by increasing glucose levels that slow cognitive functioning. Have you ever noticed that your brain works better after exercise and the opposite is true with too much sugar?

Exercise and Endorphin Levels

There’s more about to say about those endorphin levels. Exercise increases endorphin levels. I’ve heard that your body craves exercise and movement. When your body moves a lot, it releases chemicals like endorphins, dopamine, and serotonin as a reward for your efforts. The result is you feel fantastic and have loads of energy. Sugar makes you feel good for a few moments but has addictive qualities that keep you craving it without any positive rewards. It’s a vicious cycle of falling levels of blood sugar that you need to literally keep feeding more sugar because your body feels lousy if it doesn’t get its sugar fix. In the long run (or even just a solid walk), exercise will make a person feel happier.

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A good solid walk can boost endorphin levels.

Exercise Combats Depression and Anxiety

Reduced depression and anxiety is another benefit of regular exercise. Both high-intensity aerobic exercise and low-intensity exercise like yoga have been found to reduce depression and anxiety.

Sugar also affects mood, but much differently than exercise. It has been correlated to higher levels of tension, depression, and anxiety. Personally, it’s so much easier to reach for cookies when I’m upset or sad than to go for a walk or work out. The cookie is instant gratification. I feel comforted for a few minutes. Working out takes longer for feeling better to kick in, but I feel like I’ve accomplished something good for myself when I’m done and feel more positive.

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Yoga can reduce depression and anxiety.

Exercise Lowers Disease Risk

Exercise decreases the risk of heart disease, diabetes, obesity, and certain types of cancers. It increases your chances of living longer. Of course it does! Sugar is associated with higher risks of health problems and diseases. There are many studies proving or denying sugar’s role in cancer formation or sugar fueling cancer. One seemingly reputable study seems to disprove another that seems as equally reputable. I’m not going to change anyone’s mind on what you already believe. I will, however, provide links to two sources where I often find research I tend to trust. Check out these articles at WebMD and the Mayo Clinic on sugar and cancer.

Is there a link? My opinion is a firm maybe. For me, I believe I’d be healthier if I consumed less sugar.

So Many Benefits

Exercise does a body good. It increases energy levels. Exercise is good for muscle and bones. Weight lifting is especially good for muscles and bones. It’s a must do as people age and lose muscle mass. As early as age 30, a person can lose 5% of muscle mass every ten years. Muscle atrophy happens fast for cancer patients because of decreased levels or lack of physical activity. It takes time to rebuild lost muscle mass.

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Focus more on proper form than how much the weight weighs. Proper form helps you stay safe and healthy.

Exercise can help with weight loss. Maintaining a healthy body weight is important at any age. Unfortunately, metabolism slows as a person ages, and regular exercise helps in those efforts to keep movement and activity a priority. Someone with cancer doesn’t need to do much to gain or lose weight. I’ve both put on weight and lost weight while maintaining the same exercise routine throughout many different cancer treatments. It’s been very frustrating to gain weight when I continued to work out, but I had the peace of mind that I was doing what I could to stay strong whatever number stared up at me from the bathroom scale. Exercise will change the way your body looks on the outside and the inside. Illness is harder to take hold in a healthy inner environment.

Sugar is good for making fat, fat, fat. Your liver makes and stores glucose depending on your body needs. Excess sugars that don’t get converted become fat. Too much refined sugar and high fructose corn syrup can attribute to liver disease. High fructose corn syrup is an unnatural sweetener made from cornstarch and found as the main ingredient in many sweet treats and foods. Foods high in sugar attribute to weight gain. That’s nothing new. I find that if I take the time the read the ingredient label listed on some of the sweets I crave before eating them that I get disgusted and can walk away. It’s a good hack.

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All image credits today are from pexels.com.

Here is where I am: If sixty truly is the new forty, my chronological age suggests I should feel like I’m thirty. Newsflash – I don’t. I feel much older than I actually am due to what my body has endured. Cocktails with mushrooms are out for me because I cut out alcohol years before diagnosis. Alcohol ages a person. I also was just getting the hang of iTunes. I hope I can figure out whatever is next. I like the idea of weekend trips. I’m all in for those.

Exercise needs to be my new sugar.

Someone please remind me I believe this the next time I start to go a little crazy and feed my sugar cravings.

Exercise and Nutrition

A quote from the 2014 documentary Fed Up concisely sums up how diet and exercise must be thought of as partners in health: “You can’t diet your way out of a sedentary lifestyle. You can’t exercise your way out of a bad diet.”

It seems likely that someone who watches what they eat probably also has an active lifestyle. Eating right and moving around just helps you feel better and fuels your fun. Raw or steamed broccoli is better than a bag of chemical chips. Taking a walk around the pond is better than sitting on my duff watching TV or even, ahem, blogging.

Exercise

I am not athletic. Attempts at running were always short-lived and caused me minor injury in the past. But I love to walk outdoors. Going to the UW-Arboretum or Pheasant Branch Conservancy takes care of my heart, lets me decompress, and promotes creativity. Once I build up a little endurance, I also enjoy biking. Gardening, yard work, mowing the lawn, shoveling snow, and anything functional in the line of caring for my home all count and provide that undeniable feeling of self-satisfaction.

Moving needs to become second nature. My Fitbit has helped me monitor how much I move (or don’t move) on a daily basis. Before that, I wrote down how many miles I walked in a journal. It’s important to find a way to be accountable. A while back I read that making goals wasn’t enough, but a person needed to take goals a step further and make plans. Wanting to walk more is all very nice. Scheduling to walk in the arboretum helps turn the very nice into a reality. Saying I’m going to bike more means nothing if I don’t make sure my bike is ready to go and I make the effort to do it.

Hiking is one of my favorite activities. Hiking gets me out in nature with fresh air, blue sky, and lots of trees. Getting lost in my thoughts and really giving myself time to think away from other distractions always provides me with new insight. There is something amazing that happens in my brain when I pair physical and mental work together. My brain works better and thoughts are clearer. Physically, hiking has a long list of health benefits including improved cardio and muscular fitness, lowering risks of high blood pressure, type 2 diabetes, high cholesterol and triglycerides, and also lowering risks of cancers like colon and breast cancer. It’s a great aerobic workout. Hiking also can provide better sleep quality, reduce depression, and lower your risk of an early death. Being active in general tends to lower the risk of death. Honestly. How not surprising. Psychologically, hiking can provide feelings of relaxation and well-being. Sunshine, fresh air, trees, and feelings of accomplishment all feed into better mental health.

Exercise is important for everyone, but keeping it as part of a daily routine is one of my priorities as someone trying to live well with cancer. There definitely are times I would rather sit through a dental cleaning or a foreign film without subtitles than exercise. When I’m already feeling fatigued as a side effect from treatment, it seems crazy to purposely choose to do something that will make me feel more tired. Strangely though, this is not the case. Exercise combats fatigue. I feel tired after exercising, but it’s a different kind of tired than fatigue. I have more energy after I recover from however I’ve chosen to exercise. The energy sticks around a while. Regular exercise has also been connected to increasing survival rates for women with breast cancer. I want to stay alive, hence I exercise every day.

What about when fatigue isn’t the problem? What if it’s physical pain that’s preventing movement? I experienced this the other weekend with aggravated inflammation and muscle soreness from an injection that caused deep hurt with every step. I fought through most of that day trying to find a way to keep fun plans I had that night to go to a concert. I missed my daily workout because I couldn’t exercise through the pain. I could barely walk. I don’t think exercising when you hurt is a safe idea. Pain is a solid stop sign. The up side to my story is I was prescribed some strong medication to help make my evening of fun possible. I still hurt but there were moments I forgot. The down side is the meds made me puke profusely by the next evening. It took days before I moved well again. I’m not pushing activity and I’m definitely not taking any more of those pills. My body will let me know what I can do.

How much exercise does a person need daily? The current guidelines from the Department of Health and Human Services recommend that healthy adults get at least 150 minutes a week of moderate aerobic exercise (activity that produces a sweat). That’s a mere twenty-two minutes a day when broken down daily. Strength training is suggested at least two times a week. Click here for a short article provided by Mayo Clinic on these recommendations.

Nutrition

After getting through six months of initial chemotherapy in 2012, I needed to make changes in my diet. It’s still hard because of my love affair with sugar. Ideally, I should probably also be a vegetarian, but I love cheeseburgers too much. I try to keep these in check and enjoy them when I eat them. For me, a healthy diet consists of less meat, less processed foods, no alcohol, less sugar, more plant-based proteins, and more fish. More of a plant-based diet in general is a healthy winner. I order a steak about once a year on vacation, but even that is waning because of how I feel after eating it. I eat a lot of fish. My breakfast used to be a fairly tasty blend of five fruits and vegetables in my Nutri-bullet. What I thought was extremely healthy was also providing far too many natural sugars and unknowingly raising my A1C. Now I’ve switched to breakfasts that usually consist of eggs, half an avocado, and one fruit. The avocado cuts the natural sugar from the fruit.

One area in nutrition I’ve been more successful in is eliminating dairy. I miss milk. I love milk. However, it contains casein, a protein that promotes cancer growth in any stage. I know some who have read widely on this and disagree on whether that is true or not. My current feeling is I really don’t have much wiggle room to disagree. It is potentially more beneficial to me to avoid milk than to drink it. There is no dietary reason to consume milk produced by another animal. Calcium can come from plant-based proteins such as quinoa, brown rice, oatmeal, white beans, kale, and collard greens. With all that said, I still will enjoy ice cream now and again, maybe a little more than I should. I like string cheese. I slip every so often and have cereal with milk. It tastes awesome, but it can’t become regular diet. I grew up and live in Wisconsin, also known as The Dairy State. Clearly, there is room for improvement in cutting out more foods made with milk. Did I mention I really love ice cream?

I have also added an Omega low-speed, masticating juicer to extract all the vitamins, enzymes, and minerals in their purest and rawest form to provide the highest juice yield. Kale, spinach, celery, cucumber, and green apples make the most gorgeous green juice I’ve ever seen, and it’s also very refreshing. The color green is both a healing and energizing color. Green juice is a great way to send oxygen and needed nutrition to unhealthy cells. Unhealthy cells don’t like oxygen. Too bad, I’m very fond of oxygen. I get to choose, not the other way around.

Both exercise and nutrition need to work in tandem together to get the best results. I am a firm believer that everyone can do something. One person’s exercise or nutritional needs are different from what someone else needs. For example, most people are supposed to get what vitamins and minerals they need from eating a healthy diet and not need these in supplement form. I take a lot of supplements because treatments make it harder for my body to absorb some things. I also still feel a bit down when I look at people hitting the pavement or trails on their bike who look like they are practically flying. I have to work hard to achieve even a slow speed. It takes time for me to build any true endurance. I do the best I can.

Click here to read the 2015-2020 Dietary Guidelines provided by Mayo Clinic. I don’t agree with all the recommendations, but it does force me to justify my choices. As I mentioned in an earlier post, sometimes I feel like there is so much conflicting information on what healthy nutrition means that it’s hard not to drive myself nuts. I look for overlapping ideas from multiple sources.

I try to make the right choices for me in how I move and what I put into my body. I can’t just do one or the other to be healthy. I can’t compare my needs to anyone else’s either. Everyone has individual preferences, routines, and needs. I do learn a lot from others who share what they know when I ask for their wisdom.

My hope is that we all find a way to eat well and move well.

Consider responding:

  • What are some of your favorite healthy foods?
  • How do you enjoy moving?