Not to be taken lightly are the latest strong warnings issued by the World Health Organization (WHO) on the health risks associated with alcohol consumption. The WHO states that there is no safe level of drinking that doesn’t pose a risk, and according to the International Agency for Research on Cancer, alcohol is classified as a Group 1 carcinogen, the same category as asbestos and tobacco, confirming that it can indeed be cancer causing.
More recently, the WHO issued additional warnings about the health impacts of ultra-processed foods and processed meats, underscoring new research that links high consumption of these foods to increased risks of cancer, cardiometabolic diseases such as obesity, type 2 diabetes, hypertension, dyslipidemia (disorder involving abnormal levels of lipids in the blood) and non-alcoholic fatty liver disease.
Some would argue that giving up alcohol consumption and processed foods would significantly cramp their lifestyle, but these days, I believe there are many people willing to consider making the necessary changes to improve their chances of achieving good health and longevity. It’s a personal choice I made decades ago, and once I committed to eating well for life, there was no turning back.
Others might need more convincing, though, like one of my neighbours who is now in her mid-eighties. She told us an amusing story over dinner with friends at our home one evening, about how she put her heart specialist in his place when he asked her if she had given up her daily habit of two small glasses of red wine. Her proud response to him was: “I drink no more, no less!” The doctor’s nurse was amused, apparently, as we all were that night at the dinner table – where wine was served by the way.
Change is not always easy
I have never aspired to be stick-thin, even though I must admit that I envy people who can go through life eating unhealthily without gaining an ounce. I’ve never been able to do that, and I think it’s safe to say that over the years I have tried dozens of quick fixes and fad diets to remain in control of my body mass index. Some of my diet plans produced good results, and others were not a good idea from the get-go.
One of those crazy unsustainable diets I tried was the all-you-can-eat cabbage soup for breakfast, lunch and dinner. It didn’t work as well as I’d hoped, and I would not recommend it to anyone.
Another routine I tried was running daily so that I could eat whatever I wanted. I often marveled at how much food I could eat without any extra poundage showing up on my scale. I truly enjoyed running during my 30s, that’s until my knees required too many surgical repairs. After a fourth knee surgery, the orthopedic surgeon said we needed to part ways because there wasn’t anything else he could fix in either knee! I suspect that my running on bad knees probably led to the knee replacement surgery I underwent nearly four years ago.
Older and wiser
Although it did take me years to come to my senses, eventually I managed to find a lifestyle plan I could maintain, one that my body could really benefit from. Once I started walking instead of running, it became my favourite form of exercise. It still is, and in my case, it proved to be ideal for weight management. The other smart thing I did for myself was to research anti-inflammatory foods that are rich in antioxidants. I was surprised at how little I knew about the many foods that could help me live my life more healthily.
I don’t think there’s a magic bullet for weight loss and management. Some experts claim that to shed pounds, all anyone has to do is eat less and exercise more, while others will say that there’s more to it. I would agree with the latter.
What works for me
Counting calories is not for everyone, but it’s a personal choice that has worked well for me over the last 25 years. I’ve come across numerous studies that have shown that recording food intake is an effective strategy to keep the weight off. Despite the fact that I am still prone to gaining a few pounds every now and then, I can usually shed those quickly enough with adjustments to my meal plans and continuing with the practice of self-monitoring my daily caloric intake. When combined with other healthy habits, including physical activity and exercise in addition to walking, stress management and consistent sleep habits, I am typically rewarded with the weight loss I am trying to achieve.
As for a good eating plan, the Mediterranean diet continues to rank highly for healthy eating. Once again, this diet has captured this year’s ‘best of the best’ award from US News and World Report. It’s a do-able long-term plan, and it’s more of a lifestyle than a diet. While I haven’t strayed far from the whole foods/plant-based lifestyle for many years, I enjoy the Mediterranean diet for the added variety with meals that include fish, seafood and some dairy. Besides, who can resist a fine Gruyère or Camembert?
It often occurs to me that my lifestyle and diet are not unlike those of my late mother. She made almost everything from scratch, just as I have done since I began to cook in my early 20s. It may be true that it takes more time and effort to make great food, but if eating well can add years to my life, I’m all in.
Lise Cloutier-Steele is an Ottawa writer and the author of There’s No Place Like Home: A guide to help caregivers manage the long-term care experience available from www.ottawacaregiver.com.
