Yes it sounds extreme, but it could be our reality. If healthcare spending continues to increase at its current rate, It is estimated that by the year 2040 that 100% of the federal budget will go towards Medicare and Medicaid. That's 100% - meaning no money for anything else.
According to the latest CDC report, 1 in 2 American adults have a chronic disease and 1 in 4 have multiple chronic diseases. Roughly 40% of adults and 20% of adolescents are obese. 30% of children have a chronic disease, up from 13% in 1994. These numbers represent a massive burden to not only to our healthcare system, but our country.
We know that 100 million Americans are prediabetic or have Type 2 diabetes. That's 1/3 of the population. And 88% of people who are prediabetic don't know they are. Now consider the average cost of treating an individual with Type 2 diabetes is $14,000. When you do the math the numbers are staggering beyond belief - and it's only for diabetes!
There is no sustainable way to pay for the rising costs associated with the treatment of chronic disease. It's a major issue that needs to come to forefront of serious conversation with the realization of the personal responsibility we all need to assume in the prevention of these diseases.
Yes they are preventable and no the reason is not just your genetics. 85% of disease risk comes from behavioral and environmental factors while only 15% is related to genetic factors. Meaning the vast majority of chronic disease risk factors are under our control and there needs to be an emphasis on this point.
The solution must have a primary focus on prevention and reversal of disease rather than merely suppressing symptoms. We need to take control of our behaviors as they relate to our lifestyle choices. Choices such as getting adequate physical activity/exercise, nutrition, sleep, and stress management become the real medicine because they have THE biggest impact on our health. And there needs to be more personal responsibility assumed in these areas.
If you won't do it for yourself, do it for America.
For more related reading:
https://gallagherperformance.com/receiving-value-treatment-training/
https://gallagherperformance.com/stop-chasing-shortcuts/
Sleep - The Foundation of Health And Performance
Roughly 1/3 of our life should be spent sleeping yet there is an epidemic of sleep loss and deprivation. If we fully appreciated the benefits of sleep when it comes to health, mental performance, and physical ability, it would reshape the way we view the importance of sleep.
1 out of 2 Americans get less than 8 hours of sleep per night and 1 out of 3 Americans get less than 6 hours of sleep per night. Sleeping less than 7 hours a night results in objective declines in health markers as well as mental and physical performance.
Let's talk health and sleep. The shorter your sleep, the shorter your life. It's a sad truth but it's a reality that less sleep is correlated with a shorter life span. Getting 6 hours of sleep per night or less is associated with increase in risk of chronic diseases such as obesity, diabetes, cardiovascular disease, Alzheimer's, and cancer as the immune system is suppressed on a genetic level.
Let's talk sleep and performance. Sleep is the greatest legal performance enhancing drug available to us. Sleep deprivation of 6 hours or less will decrease physical performance in strength, power, peak running speed, cardiovascular function, and time to exhaustion by around 30%. It is also harder to loss body fat when sleep deprived - so if you are trying to loss weight, you need 7-9 hours of sleep per night as diet and exercise alone won't be enough. Sleep is the foundation for diet and exercise progress.
Getting 7-9 hours a sleep per night is critical in motor skill acquisition and learning. Meaning if you practice and get adequate sleep, you will perform 20-30% better in those same skills the following day. Sleep smooths out motor learning and is critical in skills becoming automatic.
Sleep isn't all about quantity as you want to focus on getting quality sleep as well. To maximize the quality of your sleep it's ideal to sleep in a cooler environment. Try putting down your phone, turning off the TV, and dimming the lights an hour before bed. Avoid alcohol or other sedatives as they block the ability of the body to get into the deep stages of sleep critical to rejuvenating the body. It's advised to avoid stimulants such as caffeine and even exercise in the hours before you plan to go to bed. Start a sleep routine and stick with it.
Sleep - Get some!
Source: Dr. Matthew Walker
For more related reading:
https://gallagherperformance.com/stop-chasing-shortcuts/
https://gallagherperformance.com/a-few-words-on-athletic-development/
https://gallagherperformance.com/clinically-pressed-podcast-episode-38/
https://gallagherperformance.com/resetting-bodys-function-post-injury/
Cold Season: Are You Winning the Battle for Your Immune System?
“It’s cold season."
How many times have we heard that saying? Yes, we are approaching the time of year when most of us are more susceptible to coming down with a cold or the flu. But, I’ll let you in on a little secret – there is no “cold season”.
Rather than figuring out a strategy to keep our immune system working at it's peak potential, it's as if some of us just throw in the towel and accept that we will be sick, as if there is nothing we can do to prevent it.
Reality is we are constantly under attack by pathogens, viruses or bacteria that want to infect us. We are constantly exposed to pathogens and we are either winning or losing the battle. What is likely to blame for the “cold season” has more to do with what our body’s internal environment lacks than what is attacking us.
There's the saying, "An ounce of prevention is worth a pound of cure." I'm not saying cold season is completely preventable, but what I am trying to communicate is that we all can take steps to reduce our likelihood of getting sick and possibly prevent it.
Aside from proper exercise, nutrition, and lifestyle choices, what are some simple prevention steps you can take (any time of the year) to keep your immune system firing on all cylinders and help it win the battle against the "cold season"?
1) Sleep. The most powerful tool that you have to keep your immune system running high is sleep. Research demonstrates that lack of sleep compromises the immune system, thus predisposing you to sickness. There’s a reason why you sleep a lot when you are sick. Don't underestimate what proper sleep habits can do for your health. Are you getting enough sleep? Ask yourself the following questions:
- Do my eyelids feel heavy in the afternoon?
- Do I use caffeine as a “pick me up”?
- Do I sleep extra hours on the weekend?
- Do I fall asleep the minute my head hits the pillow?
Shoot for 7-8 hours of sleep per night. Athletes may need as much as 9-10 hours per night.
2) Vitamin D. Vitamin D deficiency is a global issue, which is disturbing as poor vitamin D status is linked to cardiovascular disease, diabetes, hypertension, certain cancers, and many other chronic conditions. Not only does Vitamin D have a critical role in immune system support, it also has also been shown to have anti-inflammatory, anti-microbial, and anti-viral effects.
According to James Cannell, MD, of the vitamin D council, most of us will need to take in 5000 IU per day to obtain healthy vitamin D blood levels and avid exercisers should shoot for as high as 10,000 IU per day. In comparison, the current RDA is set at 600 IU for individuals 1-70 years of age and 800 IU for those 71 years of age and older. Clearly there is a large gap between what is considered adequate and what is considered necessary for optimal health.
In determining appropriate vitamin D intake, it's important to know your vitamin D levels first. A simple test can be run by your doctor with blood work. Be sure to consult your healthcare provider.
3) Vitamin C. Vitamin C's role in immune system support is well established and less of a discussion is needed here. To maximize vitamin C's immune system boosting effects, It's best to consume a vitamin C supplement or vitamin C rich foods every 2-3 hours when sick as blood levels take 2-3 hours to peak, thus you will ensure blood levels remain high.
4) Zinc. For as much evidence as there is to back vitamin C’s ability to support the immune system, there is stronger evidence for zinc. However, zinc's role in immune system support is not as widely known. Zinc plays a central role in the immune response and zinc-deficient individuals are more susceptible to a variety of pathogens. While consuming whole foods rich in zinc should be standard dietary practice, directed use of products like Zicam, zinc lozenges, or highly bio-available zinc supplements at the early signs or symptoms of a cold has proven to be beneficial.
5) Glutamine. Glutamine is the most abundant amino acid in skeletal muscle, making it critical to the health and function of our muscular system. However, glutamine is also integral to the function of our digestive and immune systems. The health of our digestive system is critical to the health of our immune system as the GI tract uses a tremendous amount of glutamine to feed the mucosal cells. When needed, glutamine supplementation is a great way to support the immune system. Aim for 5-15g grams, three times a day. Make sure a dose is taken upon rising, mid day, and before bed. The dose before bed is important as the immune system is highly active during sleep.
6) Probiotics. Probiotics are healthy bacteria for our gut and they also have the ability to support the immune system. Simply stated, a healthy digestive system feeds a healthy immune system. Research has supported the ability of probiotics to reduce the occurrence of colds and gastrointestinal infections. Be sure to consume more probiotic foods or take a quality probiotic supplement. Foods such as yogurt, raw cheese, raw apple cider vinegar, and kombucha tea are just a few examples of foods rich in probiotics.
Wrap Up
Prevention is the key when it comes to staying healthy. We either make time for prevention or we make time for illness. Take the steps to support your immune system and win the fight during cold season.
More related reading:
https://gallagherperformance.com/why-poor-recovery-will-make-you-sick-sad-and-weak/