"I am not afraid to die.  I am afraid of living in a body that is already dead."

It's a great quote that hangs in the gym of my therapy clinic.  It is there serving as a reminder that the decisions we make today will affect our tomorrow, good or bad. Mid-February is about the time it happens.  All of those well-intentioned people that decided that the new year would be the year they lost that extra baby fat, would eat healthier or quit smoking start to slip.  Studies show that about six weeks into the new year is when people begin to lose interest in their resolutions.  It is not that their goals change, simply their focus.  Maybe the problem is an inability to maintain view of the bigger picture.

If you knew how your life would end … I mean knew the years, months, days and minutes, would you do it differently?  Let me ask that again, would you DO it differently?  Yes, life is a matter of choices made every day.  You can choose to DO the things that will enhance the quality of your life or you can choose to DO the things that often lead to unnecessary pain and disability.  Western medicine is remarkable; we have seen advances only dreamed of by our grandparents.  But even with these advances, it can be argued that science can add quantity to life, but how about quality?  What good is life without health?  Sadly, I have heard from far too many of my elderly patients that the Golden Years simply aren’t.  We should take a lesson from these people.  What are we going to DO differently?

The health of your heart and lungs (together your cardiopulmonary system), your bones and joints, your digestive tract, and your spirit need big picture focus.  We can start by choosing to do some simple things that reap big benefits. 

1) Deliberately move for 20 minutes or more every day.  Nope, the walking you do at work or around your house doesn’t count.  Your body has become accustomed to this level of activity.  In order to make gains and improve the way in which your heart and lungs will function, you must push your limits.  For some, it simply means walking.  For you, it may mean a brisk walk, a jog or simply washing your car with some gusto.  Whatever gets your heart rate up for 20 minutes will start to improve the efficiency of your cardiopulmonary system.  And guess what, parlay this one, you’ll lose weight too.

2) Eat five small meals instead of three big meals, and no eating after 8 p.m.  Your body is a machine.  Fuel in must equal or be less than fuel burned or you’ll store it in the form of fat.  Hang with me now, a brief lesson on food and blood sugar.  When you eat large meals, your body secretes a hormone called insulin.  Insulin breaks down the food we eat into a more useable form of sugar.  This more useable form of sugar allows us to do everything, including grabbing the remote, driving our cars and even aiding in normal body functions like breathing.  We can overtax the insulin secreting organ, called the pancreas, when we eat big meals.  We even experience a loss in energy when the insulin’s breakdown of our food swings our blood sugar the opposite way and we feel tired and slow.  By eating smaller meals, we place less strain on the pancreas and by eating more often we don’t bonk between meals.  Of course, what you eat plays a huge role in insulin demand, but that is a whole topical story in itself.  Just start with a sensible breakfast that includes some protein, a mid-morning snack — something higher in fiber like fruit in its own skin (apple, peach, berries), a modest lunch again with some protein, mid- afternoon snack for energy (a protein or balanced bar), and a sensible dinner.  Your dinner’s protein serving should be the size of your hand.

3) Drink more water.  The rule of 64.  There is no one on God’s green earth that gets enough water.  Eight eight-ounce glasses or 64 ounces of water is a minimum.  Every cell in your body requires water to function.  You wouldn’t expect your car to run without enough gasoline.  Well, what you eat and drink serves the same purpose.

4) Fill your tank.  That’s what my wife calls it when you do something to lift your spirit.  Spend time laughing with friends, play your guitar, go for a run, catch some waves, bike though the mountains, read a book, hug your kids and kiss your spouse.  Certain chemicals are secreted when you “fill your tank.”  These chemicals naturally boost your immunity, help control stress and decrease pain.  You’ll feel better and have more fun around the people you love.

5) Give thanks.  Thank those around you for their contribution in your life.  Your spouse, co-workers, friends, kids and your Lord will provide the strength you will need to get through the bumps in life and will celebrate your life’s successes.  Let’s face it.  We can’t do it alone.  Studies show that those who regularly give thanks sleep better and have a greater sense of life satisfaction. 

That’s it.  Sure, we can expand on any one of these topics, but keep it simple and you’ll go far.  The goal is to be consistent and make a life change, not a change for this week or month, but from here on out.  Why not today?  A better version of yourself is waiting!

In good health,
Daniel M. Lent-Koop, MPT, CHT

About Dan

Physical therapist, Daniel M. Lent-Koop, MPT, CHT, is highly experienced in managing high-volume clinics with the direction of support staff to include PT's, PTA's, OT's, COTA's, PT technicians and front office reception.
Daniel, a California native, is proficient in both English and Spanish evaluation and treatment of orthopedic and neurologic diagnoses, which include pain syndromes, musculoskeletal disorders, peripheral compression, cerebrovascular accident and post-operative rehabilitation.

Daniel, who is also a trained clinical instructor under IACCC guidelines, became a certified state licensed physical therapist in 1996 and a certified hand therapist in 2006.  He’s also a certified strength and conditioning specialist, and member of the American Medical Athletic Association.

Daniel, who spearheads Orleans Park Rehabilitation Services, in Hattiesburg, Miss., earned a Bachelor of Science degree with honors in physical therapy from the California Lutheran University in 1994, and a master’s degree from the University of Southern California in 1996.  Daniel said his greatest achievement, however, is “becoming a husband and father of four beautiful children.”  Besides his family and physical therapy, Daniel’s other loves include Jesus, USC football and surfing.

Need advice from Physical therapist Daniel M. Lent-Koop?   Submit your question using the Ask Dan Submission Form . Entries may be edited for clarity or space.

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