How the Relationship Between Sleep, Nutrition and Exercise Drives Performance

How we best recover from the various types of stress in our lives is primarily up to our three most potent recovery tools: sleep, nutrition and exercise. If you want to de-stress, lose weight, feel and look better and have better medical screening numbers, you cannot ignore these three essential elements of health, stress recovery and longevity.

Here is an email from a 55-year-old friend who needs new healthy habits in the big three above. Remember, these are not just tools but the keys to your health and wellness journey.

Stew, I need advice on losing weight and getting better health. The doctor says I am 40-50 lbs. overweight (from BMI charts), and my blood screening numbers are out of whack. High blood sugar, triglycerides, cholesterol and stomach size need attention. I'm considering what to focus on first and where to start. Thanks – Henry

Henry, this is a common issue in people our age. It's important to understand that sleep, nutrition and fitness are all interconnected and play a crucial role in your overall health. While the BMI charts are a useful tool, they are only a rough estimate and do not consider muscle mass. For instance, I've been 6 feet tall and 205 pounds since I was 20, which makes me overweight, according to the BMI charts. However, this number depends significantly on your muscle mass.

My initial advice is to keep lifting and add more cardio time (walking, biking, etc.), eat smaller portions of better food choices and focus on sleeping at least six hours and preferably seven a night. This trio is the key to maintaining muscle mass, exercising with more energy and sleeping better when the day is done.

This circle of health is a positive feedback loop, with each component building upon the others. If ignored, any one of the three will start to break the gears of the system designed to help you relieve stress, build muscle, improve cardiovascular scores, sleep better and refuel for the next day. Altogether, your blood-work numbers should also improve, along with your stomach circumference.

Consider the gear system below as they are all interrelated to make each other perform optimally:

Sleep restores the mind and body from the daily stressors. We need it to be good. What you choose to eat also aids with recovery from the day before and fuels you for tomorrow. Only healthy choices will do this on optimal levels. The energy we obtain from our food choices makes it easier to exercise. Our exercise time will help the body sleep better. And the cycle continues.

Restorative sleep, healthful food choices and consistent exercise are the big three for your health, wellness and longevity. I know these are boring answers, but mastering these three recovery tools is the key to your overall health, weight loss concerns and stress recovery.

The 3 Pillars of Health

Sleep 

When you get enough sleep, your body can recover and repair itself from all stresses (physical, mental, emotional). Quality rest optimizes productivity, cognitive function, mood and physical performance. It's the downtime your brain needs to process information and rejuvenate itself. Sleep is the most powerful recovery tool that we need in life. Improve your sleep and improve your life -- period. Tips: Avoid caffeine after noon and replace it with water. Also, read the restorative sleep article.
 

Nutrition

But sleep alone isn't enough. We need good foods to aid in recovery and fuel our daily lives. A balanced diet provides the essential nutrients the brain and muscles need to function effectively. Imagine driving without fuel; your body is trying to operate without proper nutrition and barely surviving. Tips: Do not blow off breakfast. Eat good carb choices (fruits, vegetables) before morning workouts, then eat a refueling breakfast complete with all macronutrients (protein, carbs, and fat). See choices. 

Fitness

Exercise, the third pillar, is the catalyst that brings everything together. Regular physical activity reduces stress and enhances mood. It also helps regulate sleep patterns and improve the efficiency of your body's metabolic processes, especially if you get morning sunlight when exercising. Exercise helps you sleep better and make better food choices. Check out the beginner fitness choices at the Military.com Fitness Section.

Integrating sleep, nutrition and exercise into your daily routine supports each other, creating the foundation for mental and physical wellness. They are not isolated practices but interconnected habits that, when combined, lead to a healthier, longer life with new personal records during annual medical screenings and blood work.

Here is a way to sum this up into one sentence:

Train for muscle, eat and walk for fat loss, and sleep for muscle recovery and stress relief.

When sleep, nutrition and exercise work together, you feel unbeatable. So give each of these pillars the attention it deserves and watch how they transform your life.

Are you feeling inspired to make a change? Visit https://www.military.com/military-fitness for more ideas on weight loss and improved mental and physical health. Find out how amazing restorative sleep, better nutrition choices and fun exercise ideas can transform your life!

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