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Self Defense for Your Body

Many students at Progressive Martial Arts list "Self Defense" as their primary reason for training, and the other top answer is "Health/Fitness." What some don't realize are the two are the same thing! Self Defense is not just defending against an assault, it is also fighting obesity, age, and fatigue! Check out this article by Jennifer Galea about self defense...for your body! With Thanksgiving right around the corner, it seems appropriate.

As Martial Artists we strive to nourish our bodies and our minds in the best possible ways.  And by optimizing our overall health, we optimize our athletic performance. In 2007, a panel of 21 international experts published the “Report on Food, Nutrition, Physical Activity, and the Prevention of Cancer.” They published recommendations for countries, to prevent cancer in their populations, and for individuals, to decrease their personal risks.

1. 1. Body Weight. The recommendation continues to be to maintain normal body weight, but the newest recommendation emphasizes being as lean as possible within the normal range for body weight. In addition, it stresses the importance of avoiding weight gain, especially with regard to the gain’s impact on increasing waist circumference, after age 21, as this type of weight gain is associated with increased body fat.
2. 2. Physical Activity. As with all current recommendations for physical activity, the panel found that daily physical activity is crucial in reducing cancer risk. In addition, the panel advised limiting sedentary behavior (such as TV watching).
3. 3. Empty Calories. Yet again, we are told to avoid foods and drinks that contain what are considered “empty” calories. In particular, the panel mentions calorie-dense foods (such as fast foods) and sugary beverages.
4. 4. Plant Foods. Fruits and vegetables continue to be emphasized, but the important role of whole grains also takes center stage.
5. 5. Animal Foods. Red meat is a culprit in some forms of cancer, and so should be limited to 18 ounces per week. Processed meats should be avoided.
6. 6. Preservation, Processing, Preparation. The panel recommends limiting consumption of processed foods, many of which are very high in sodium as well as other chemicals.
7. 7. Dietary Supplements. Although a vitamin/mineral supplement may be called for in other realms, when it comes to cancer prevention, diet is key. The panel does not advise taking a dietary supplement, but rather recommends meeting your nutritional needs through diet alone.

Although these recommendations are specific to reducing cancer risk, following each and every one of them is crucial to optimizing our health in general. Martial artists who can commit to these food consumption strategies are practicing self defense against a formidable opponent, disease!