Take Excellent Care: Health & Fitness for Musicians

By Don Braden I Apr. 20, 2018

Don Braden performs at the Litchfield Jazz Festival.
(Photo: Nathan Turner/Lindsey Victoria Photography)

EATING CLEAN

Like all living things, we function best with food from the Earth—“real” food. Eat and drink a variety of nature-based, nutrient-dense foods, mostly plants, that are as minimally processed as possible. Organically grown is best. This food has thousands of micronutrients that the human body needs for optimal function and stress management. Examples are vegetables, fruits, nuts (raw or sprouted, especially walnuts, cashews, almonds, pistachios), fresh fish (especially those high in omega-3 fatty acids), poultry and eggs from their natural habitats, and organic dairy products in moderation, if your body can handle it.

Avoid food/drinks mainly created in factories. They can taste good, be convenient and cheap, and have a long shelf life. However, most have very little nutrition (even those “fortified” with vitamins), have chemical colorants and preservatives, and many contain significant amounts of refined wheat and sugar. Examples include most bread, pasta, cake, cookies, pie, pastries, crackers, processed meats (all deli meats, hot dogs, Spam) and anything with hydrogenated oils (salad dressing, Nutella, many snack foods).

The most healthful drink, by far, is water. Herbal teas are also good. Minimize the fake drinks—they’re full of chemical sweeteners and colors. Freshly made juice is fine, but most commercial juices, including orange juice, are not healthful because of the processing.

Many Americans simply eat too much, so be mindful of portion sizes. Eat slowly and chew thoroughly.

You must know your body. Many people can’t tolerate certain real foods containing lactose or gluten, “nightshade” plants (such as tomatoes and eggplants), nuts, shellfish, etc. If your body feels abnormal after eating, seek help from a qualified medical professional.

Intermittent fasting (IF) is simply the practice of fasting for a while every day. IF proponents typically fast for a period of 13 to 16 hours (called a fasting window) and eat during the remaining eight to 11 hours (called the feeding window). The fasting time allows the digestive system to rest, can promote insulin sensitivity (great for blood sugar control) and stimulates the utilization of body fat for fuel. On most days, I break my fast around 1 p.m. and have my last food by 10 p.m. (musician hours!). When I started working out before breaking my fast, which took a little getting used to, my excess body fat easily burned off.

Because real food is perishable, eating healthfully does require more frequent food shopping. In general, I shop the periphery of any grocery store, since that’s where most of the healthy food (produce, dairy, fresh meat) lives. I go through the aisles for olive oil, canned beans or dark chocolate, but the aisles mainly contain packaged factory-food. I try to shop in as eco-friendly a way as possible.

Key to healthful eating on the road are preparation and knowing which foods travel well. I usually carry a small dedicated food bag when I travel, and every day I stock it with whatever healthy stuff I can find: apples, nuts, boiled eggs (in the shell), carrots and celery sticks. Many transport hubs now have decent packaged salads, “protein mixes” of nuts and cheese, and other good options. While I don’t recommend protein bars (most have too many chemicals and sugar), I usually keep a couple of Kind or GoMacro bars handy in case everything else runs out. I usually bring a water bottle (stainless steel is the safest—avoid plastic) and refill it regularly.

EXERCISE

Our bodies are designed to move, so developing good physical strength, agility, flexibility and balance is important. Plus, a strong body handles stress much more effectively than a weak one. Daily exercise is ideal, but you don’t have to go to the gym for hours. Here are some tips:

• Envision how you would like to look and feel. This is very important. You become what you think, so imagine yourself as strong as you would like to be and synchronize those thoughts with the appropriate actions. Nurture your health-priority mindset.

• Check with your doctor before you begin a new exercise program. Start gradually and do not overdo it, especially at first. It can take some weeks for your body to adapt to a new, strenuous routine.

• Learn about fitness approaches. Ask your fit friends. Read books and blogs. Try some things to see what works for you. Activities like running, biking, basketball, weightlifting and yoga are great.

• You can do basic calisthenics—push-ups, squats, planks, leg lifts, curls, pull-ups—in almost any location. Even five to 10 minutes daily is beneficial. Remember to breathe, use excellent form and move slowly—this really works the muscles.

• Build natural exercise into your daily routine, whether that involves long walks or hikes, gardening, cycling or walking up stairs. Unless you’ve got a lot of gear to unload, park as far away as possible, and enjoy the walk. Little things like that add up to an active lifestyle.

• Long, low-intensity aerobic sessions are not particularly good for you. Twenty to 30 minutes of aerobic work plus 20 to 30 minutes of strength training is much more effective for overall health, strength and body fat reduction. Also, high-intensity interval training is excellent when you’re ready for it.

• Stretch during and after every workout.

The key to staying fit on the road is realizing that even small actions help. Any travel day can be approached “actively”—for example, take the stairs, or carry your bag instead of rolling it. A morning walk before breakfast is a great way to start the day. Many hotels either have their own fitness rooms or have an arrangement with a local fitness center—inquire when you check in, or, better yet, when you book your reservation.

HEALTHY, STRONG LIVING

Along with eating clean and exercising, consider these common-sense ideas:

• Breathe. Stop, take a moment and just breathe. Inhale peace, exhale stress. Breathe.

• Take baby steps. It’s much easier than you think. As we know from practicing music, mastering new skills doesn’t come immediately. It may take a week, a month or more to see results. Be patient with yourself.

• Listen to your body. It has evolved to function painlessly in general, so if something hurts, check it out. For whatever you’re doing, is your position or posture relaxed and balanced? Are you repeating something too many times? Are you looking down at your phone or tablet for too long and trashing your neck, shoulders and/or arms? Many physical (therefore mental) problems can be prevented by simply paying attention to your body’s responses.

• Move! Sitting too long is bad for the body. If you’re at a desk, on a plane, train or bus, standing up and walking around for a couple of minutes at least twice per hour really helps your muscles and circulation. If you’re driving a long distance, regular “stand-up breaks” are similarly helpful.

• Get sufficient sleep. Most people need seven to eight hours per night for optimal health. Plus, muscle growth and healing occur mainly during sleep.

• Don’t smoke! Smoking is addictive and toxic. Plus, it sucks to get scammed by the tobacco industry.

• Avoid drugs like opiates and illicit prescription medication. They are also addictive and toxic, and it definitely sucks to get scammed by criminals.

• Use alcohol in moderation. It’s not toxic in small amounts, but it can be addictive. Know your limits.

• Be proactive about medical basics. It’s worth the effort to engage excellent medical professionals. Many health problems can be prevented by having regular physical exams.

• Take care of your teeth. Good dental habits really make a difference when you get older. Brush consistently (and before you play if you’re a wind player), and floss daily. See a dentist for professional cleanings every six months. They go much better if you floss daily (just sayin’).

• Wash your hands regularly, especially when traveling, at the gym and during cold and flu season.

• Exchange health best-practices. We are all on the same team—share with others and learn from them.

• Be proud of yourself. Recognize every positive choice you make for what it is: a show of respect for yourself, your art, your loved ones and your life.

RESOURCES FOR GOOD HEALTH

There are a lot of websites and blogs with health information. Here are some I like:

• World’s Healthiest Foods (whfoods.com): This site has detailed descriptions of many healthful foods.

• Environmental Working Group (ewg.org): This organization has researched many household products and assigns letter grades according to health effects and environmental impact.

• Dr. Josh Axe (draxe.com): The Dr. Axe website has detailed descriptions of all kinds of foods.

• Martin Berkhan (leangains.com): Berkhan was the first to write about Intermittent Fasting for fitness and health. Unconventional guy, but very knowledgeable.

• James Clear (jamesclear.com): Clear is a blogger who writes excellent articles answering the question, “How can we live better?”

• Jeff Olson (slightedge.org) Olson’s book The Slight Edge: Turning Simple Disciplines Into Massive Successexplains why relatively easy decisions—taking the stairs, ordering the salad—lead to big results in your life.

These days, we have a lot of knowledge and many tools to help us achieve healthy, strong living. With some discipline and a little help as needed, we all can reach our maximum musical and life potential. So, breathe, grab a friend and do something good for your health today and every day. Take excellent care, and enjoy life’s journey all the more! DB

For more than 30 years, saxophonist/flutist Don Braden has toured the world leading his own ensembles, as a special guest and as a sideman with jazz greats Betty Carter, Wynton Marsalis, Freddie Hubbard, Tony Williams, Roy Haynes and numerous others. He has released 21 albums as a leader—including his latest, Earth Wind And Wonder (Creative Perspective Music), featuring jazz arrangements of songs by Earth Wind & Fire and Stevie Wonder. A renowned educator, Braden has spent more than two decades giving master classes at schools and universities and running first-class educational programs, such as the Litchfield Jazz Camp, NJPAC’s Wells Fargo Jazz For Teens and, most recently, the Harvard University Monday Jazz Band. Visit him online at donbraden.com.