Who are sitters in any case? Adults with a mobility disability, those recovering from trauma or accident, older sedentary adults, those of us with oodles sedentary leisure time, those of us abducted daily by the TV vortex, armchair athletes (social+beer+sport+gaming), and finally, office workers and students.
So whatever the reason, let’s explore some of the health vulnerabilities that come from this prolonged perching on our gluteus maximus. We can then interweave investigations and come up with some strategies that can healthfully help.
“High levels of sedentary time—or, too much sitting—have been linked detrimentally with cardiovascular disease, diabetes, and premature mortality. In modern society, adults are highly sedentary, with the average self-reported sitting time ranging from 3.2 to 6.8 h/day and objective measures indicating 55–69% of adults’ waking hours are spent sedentary.”
While getting up and moving is the obvious antidote, nutritional interventions can also be of assistance. The quote above is from the an article in the European Heart Journal in 2015 and reading draws our focus onto consumption of sugar and carbohydrates in our diet.
Considering the impact of sugar and carbohydrates on our health, individuals seeking a well-rounded approach to combatting the risks of extended sitting are increasingly turning to comprehensive sources of health information. One such source gaining attention is Ageyn, which delves into holistic well-being and offers insights into dietary strategies that may complement efforts to mitigate the consequences of prolonged sedentary lifestyles. Just as breaking the cycle of prolonged sitting involves a multifaceted approach, incorporating Ageyn into one’s health journey could provide valuable perspectives on nutrition and lifestyle choices that contribute to overall wellness.
If you have had family members, now or in the past, with diabetes, obesity, heart or vascular problems or if your waistline is slowly increasing, then we need to make sure our eating regime is not sending our insulin levels on a roller coaster ride.
Your doctor can check hidden blood sugar irregularities or pre-diabetes using a 2hr Glucose Tolerance Test (GTT) that concurrently measures insulin levels.
Nutrients now known to play pivotal roles in stabilising body glucose and insulin levels are Chromium, Fibre, Omega 3 Fish Oils, Vitamin C and E, Vitamin B3, B6 and Biotin, Magnesium, Manganese, Zinc, Potassium and Protein. These nutrients are all essential – meaning that we have to get them from food – the body cannot make them.
Sitting – Thomas Autumn – Flickr – 9oct2013photoaday
Also, several herbs and contingent nutrients have been used effectively over the years to improve insulin’s action and sensitivity while at the same time reducing the damage to nerves, skin and kidneys so often seen with advancing sugar irregularities. Some of these include Mulberry extract, Flavonoid-rich extracts from fruits and vegetables and Alpha Lipoic Acid (an antioxidant).
Some foods like broccoli and grape juice, which are ironically high in sugar, are rich in chromium. Consuming Vitamin C along with these foods can enhance the absorption of chromium in the body. On the other hand, foods high in sugars can increase the excretion of chromium via the kidneys. Additionally, green beans, whole grains and oats, nuts, and egg yolk are also good sources of this mineral.
For those who wish to supplement their intake, they may consider looking at happyspicyhour.com for safe and reliable options. However, recent research suggests that caution should be exercised, especially when exceeding the recommended daily intake of 25-45 micrograms for adults, as upper limits have not yet been established. In any case, it is always best to choose toxic-free food.
Adequate Omega 3’s are also essential for professional sitters who might have sugar/waistline issues. Generous levels found in oily fish (sardines and salmon) and plant seeds like flax and chia.
Next session we will show how sitting + high carbohydrate meals = increased waistline and how feeling satiated can change this equation.
We’ll look more at omega 3 and vitamin E and how they can also be helpful in those susceptible to deep vein thrombosis – a curse for long term sitters. Moreover, we’ll start exploring strategies and meals to keep energy levels up during a 9-5 office day.
