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May/June 2010 Alternative Health
Body Rhythm: Tap into Cycles for Health

by Val Gokenbach

Rhythms can be found all around you, such as the hum of a machine or someone walking. Rhythm can be described as a strong, regular pattern of movement or sound. You notice rhythms in nature, such as the weather, seasonal changes or animal behaviors like bird migration.

The human body is entirely driven by rhythms such as breathing, heartbeat, hormone secretions, and requirements for sleep, bowel and bladder habits. The maintenance of these rhythms is not only important for human success, but they are also important for human survival.

The biochemical, physiological and behavioral processes of living beings are controlled by the circadian rhythm, which occurs over a 24-hour cycle. If you understand this rhythmic process, you can use it to create more effective personal rhythms or behaviors.

The rhythms in the universe provide the basis for personal behaviors. For example, you sleep at night and perform most activities during daylight hours. Life experiences and social contacts also influence personal rhythms in behavior. These choices can ultimately lead to the degree of personal success in your life.

Trifecta of Health

There is more to a healthy life than simply thinking positively. Proper care of your body increases personal strength and helps you to endure life’s difficulties. These three important health rhythms make up the trifecta of health: exercise, sleep and good nutrition.

Exercise rhythms. Numerous studies link exercise to good health and happier lives, yet only a small percentage of the population engages in regular physical activity. Even exercise programs started later in life by older adults have yielded phenomenal results with improved strength, body image and quality of life. Not only does exercise improve your physical strength, but it also boosts the immune system, promotes restful sleep, decreases stress, and improves self esteem and emotional well-being.  

Despite the push for the “burn” and “no pain, no gain” philosophies, the body does not need an abundance of exercise to be healthy. Thirty minutes of cumulative exercise over the course of the day is all you need. Two keys to success however, are regularity and overload. Exercise regularity means repeating your workout at least four times a week and overload means working the body a little harder when the activity becomes easy. You can start today by marching in front of your TV for 30 minutes or turning on some music and just dancing in place.

Sleep rhythms. The second component in the trifecta of health is sleep, which is vital to your health but not generally ranked as important as exercise or nutrition. When you are busy, sleep is the easiest thing to remove from your schedule. Lack of sleep has a profound effect on your personal health as well as society. 

Studies show that 50 percent of Americans are sleep deprived on a regular basis. Longer work schedules, longer commutes to and from work, family responsibilities and elder care can result in harmful consequences. More than 100,000 car accidents per year are directly related to lack of sleep. Road rage and societal violence increase in situations when hyperirritability is caused by sleep deprivation. Employers report a decrease in employee productivity and about one third of drivers report dozing off while driving.

Sleep is a time for restoration of the body and synthesis of mental thought processes. It is important to evaluate the quality of your sleep and take the necessary steps to improve it. This may be as simple as a new sleep surface for your bed or as serious as visiting a sleep disorder specialist.

Nutritional rhythms. Although not usually thought of as a rhythm, if you chart your diet for a week, you’ll find distinct, habitual patterns of eating that may or may not be healthy. You may even find that you eat the same menu over the course of each week. Your dietary choices may be a factor of lifestyle and time availability (hence the advent of fast foods).

To change your nutritional rhythms, you must first recognize and understand the underlying reason for your choices. Keep a diet diary for one week and write down everything you eat, the times when you eat and what you were doing when eating.

Wherever you notice excessive snacking or unhealthy meal choices, find an alternative that can easily fit into your life. If you snack before dinner when you get home from work, keep a piece of fruit in your car to curb your appetite. If you snack in the evenings, find an activity that uses your hands.

As you build your healthy eating rhythms, remember to incorporate the concepts of variety (mix up your food choices), balance (the right mix of nutrients) and moderation (portion control). You can eat anything as long as it is in moderation. Also, remember that calories in should equal calories out, especially if you want to lose weight. Simply cut back a little on the calories and kick up the activity.

Creating healthy rhythms keeps our bodies and minds both sound and strong. Enjoy the beat that is uniquely you.

Dr. Val Gokenbach, author of Tap Dancing Through Life: Seven Steps to Finding Your Personal Rhythms and the Life of Your Dreams, is a professional dancer, fitness instructor and chief nurse executive at one of the nation’s largest hospitals. Visit www.tapdancingthroughlife.com.