How to love your body. 

Author/s: 
Issue: Ebony, March, 2002

IF you look in the mirror, what will you see? Is your reflection that of a happy woman, one who has mastered the art of multi-tasking and still manages to put herself first? Or are you a modern-day martyr, stretching yourself paper-thin for others while your very own soul seems to be slipping into oblivion?
Before you answer, consider this reality check: When your body talks, what does it say? Are your eyes puffy and tired? Do your feet hurt? Are you still complaining about that lingering "baby fat" although your "baby" now holds a valid driver's license? Do you avoid the doctor's office by any means necessary? If you've answered yes to any of these questions, chances are you've been so inundated with responsibilities that you've neglected caring for yourself. But don't fret: It's never too late to start loving your body from the inside out, say Gayle K. Porter (a clinical psychologist who began exercising regularly at the age of 50) and Marilyn H. Gaston (a medical doctor who stopped smoking after 25 years), authors of Prime Time: The African American Woman's Complete Guide to Midlife Health and Wellness.

The authors believe Black women are dying younger than other women because they don't make themselves their No. 1 priority and, as a result, their health suffers. "Most of us spend so much time, energy and money focused on the well-being of others," the authors note, "that we have very little time, energy or money left to care appropriately for our own physical and emotional needs."

Experts offer the following ways for you to renew your mind, refresh your body and reclaim your overall sense of well-being.

FOR PEACE OF MIND--VISIT THE DOCTOR.
Many major illnesses that afflict Black women have few, if any, noticeable symptoms until it is too late. A trip to the doctor's office can lead to the detection of a silent killer like breast cancer, and, if treated effectively, can save your life. "About one-third of Black women do not have insurance, but many of those who are insured are not using it," says Lorraine Cole, Ph.D., president of the Washington, D.C.-based National Black Women's Health Project. "You need to get all of your routine examinations--cholesterol and blood pressure levels should be checked, gynecological tests should be done, and you should be immunized against diseases such as hepatitis B. Dr. Cole also advises Black women to take a three-pronged approach to fighting breast cancer: a monthly self-examination, an annual clinical breast exam and an annual mammogram for women over 40.

ENJOY YOUR FOOD AND FEEL GREAT.
The American Dietetic Association says that there are no "bad" foods; the foods you choose to eat the entire day, even several days, are what count. The American Dietetic Association recommends that you get most of your calories from plant foods, such as grains, fruits and vegetables. If you consume high-fat foods (such as dairy products, fatty fresh and processed meats, lard, palm oil and coconut oil), do so in moderation because they tend to raise the blood cholesterol level. Unsaturated fats do not raise blood cholesterol, and can be found in vegetable oils, most nuts, olives, avocados, and fatty fish like salmon.

Refer to the Food Pyramid Guide to make certain that you are meeting the recommended daily allowances of the five food groups.

REDISCOVER THE FOUNTAIN OF YOUTH--DRINK MORE WATER.
Water quenches your thirst, hydrates your body, contributes to your skin's firmness, and helps you maintain muscle tone. Conversely, a lack of water can lead to dehydration, most often marked by thirst, sunken eyes, and restless or irritable behavior. In extreme cases, dehydration can result in low blood pressure, fainting spells, convulsions, bloated stomach, fast and/or week pulse, heart failure and even death. Your body needs water in regular doses; it's recommended that you consume eight 8-ounce glasses per day.

If drinking eight glasses a day seems like a mission impossible, nutritionists suggest that you intake your water gradually throughout the day. Begin by substituting one of your favorite beverages with a glass of water, and gradually increase the substitutions until you are meeting your goal. Eating watery fruits like watermelon and grapefruit or fresh watery vegetables (i.e., broccoli and lettuce) is also a good way to hydrate your body. Water makes you feel better and helps your skin to look younger and clearer. On the flip side, health experts advise you to avoid excessive alcohol and nicotine, both of which can be dangerous to your health and add years to your appearance.

SWEAT A LITTLE (OR A LOT).
Truth be told, those sculpted performers of Destiny's Child have really raised the beauty bar for the rest of us. But luckily, even if you can't hold a tune, there's nothing stopping you from getting a fabulous body of your own. There's no miracle solution for getting off those stubborn winter pounds, or lowering your cholesterol level, or getting out of the heart disease high-risk group. If you want to look and feel your best, you've got to work out and eat healthy foods.

Begin by getting a complete physical and asking your doctor about the best exercise program for you. For the Sisters-on-the-go who just can't find the time to exhale (let alone hit the gym), Chicago-area wife/mother/entrepreneur Selena Porter, owner of the Essential Element Martial Arts Academy, says you must make time for exercise regardless of your other responsibilities. "You can begin by getting involved in something that you naturally enjoy doing, such as dancing, boxing, tennis, or yoga," Porter advises. "Sticking to your favorite activity will naturally lead you to try other forms of exercise. And before you know it, you'll be meeting and/or exceeding your exercise objectives with ease."

BE A KID FOR A DAY--DAYDREAM, HAVE A TREAT AND BEAT STRESS.
Mike George, a stress counselor and author of Learn to Relax, says there are basically two ways to live: "We can live life in the fast lane, pushing ourselves hard from one experience to the next, until one day we can push ourselves no more; or we can turn off the superhighway to follow quieter, slower roads ... Ultimately we may reach the same destination; however, the different routes by which we travel will determine the state of our mind and body on arrival."
Rest and relaxation are required to refresh the mind and body. Relaxation techniques differ, but the overall objective is to deliver a quick mental escape from the stresses of the day. Some people confine themselves to the reading room and sip tea, while others submerge their heads in a tub of triple-chocolate ice cream. Still others draw, listen to soothing music, or seek a sense of release by reading (or writing) a good book. George suggests meditation. "Like a desktop, the mind can be strewn with so much information and detritus that we are unable to find our way to the bottom of the disorder to function effectively," he notes. "Meditation helps us to focus upon constructive thoughts, and to start to discover positive images and ideas of ourselves." Meditation has long been hailed as a cleansing exercise for the mind.

GET YOUR BEAUTY SLEEP.
You've got to get your sleep as well, according to researchers at the National Institute of Neurological Disorders and Stroke. The researchers studied the effects of sleep deprivation, and found that getting adequate sleep is vital for promoting or maintaining balanced mental health.

"Too little sleep leaves us drowsy and unable to concentrate the next day. It also leads to impaired memory and physical performance," the scientists concluded. "If sleep deprivation continues, hallucinations and mood swings may develop."

PAMPER YOURSELF.

When it comes to your "me-time," never fight the urge to splurge. Begin by putting on your pretty face--indulge your skin with a refreshing facial, and try a skin renewal body wash. If you are having problems with your skin (i.e., blemishes, acne, etc.), seek a dermatologist s advice for clarifying your face. If you have discoloration, birthmarks, scars, etc., research the latest techniques available in skin clarification and/or corrective makeup; many procedures are surprisingly affordable, and in reality, there's no price tag you can place on self-confidence.

When in your pampering mode, remember it's okay to treat yourself to scented candles, or a rich, warm, milk and honey bubble bath; don't forget to have regular pedicures and manicures to keep your feet soft and your hands elegant. Schedule a deep-scalp conditioner at the beauty shop to keep your hair healthy. Find the pampering treatments that make you feel wonderful and just do it!

COPYRIGHT 2002 Johnson Publishing Co.
COPYRIGHT 2002 Gale Group