Lifestyle Medicine

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Prevention is truly the best medicine. Taking our health seriously and making steps toward wellness before there is a real reason to worry is the smartest way to go. To indulge and ignore is risky, to be proactive and educated can save your health and maybe your life. Your lifestyle can be your best medicine.

Lifestyle medicine means making choices that lessen your risk of illness and disease. The basics of using lifestyle intervention may include nutrition, stress reduction, toxin awareness, and physical activity. The process of incorporating positive choices in all of these areas give you the best chance at preventing many of the chronic diseases that are common in our culture today.

Evaluating and adjusting risky behavior is your first line of defense. To make good decisions you must have the right information, but you also need to be sure about where your facts are coming from. Don’t just reach for what you have been told are healthy foods, research the sources of that food being labeled healthy. Amp up your general wellness competence by making decisions based in scientific research, not big business sponsored mass marketing messages.  We need to address the gap between what we know and what we think we know.

A perfect example of this is the need for education and lifestyle management related to Osteoporosis. Did you know…

Osteoporosis_Facts (1)

So the question “What do I do now?” tends to be posed after a person is diagnosed with Osteoporosis, when we could be living a lifestyle which manages our risk and lessens our chances of developing this dangerous condition way before we are at risk of becoming one of it’s casualties.

When assessing your options to create and support a healthy lifestyle, here are three lifestyle choices to consider that may significantly impact your chances of developing Osteoporosis later in life:

1.   Calcium Intake

Are you getting enough calcium in your daily diet? Some healthy sources of calcium are dark green leafy vegetables, tofu, orange juice. It’s not just about drinking milk and consuming dairy although healthy servings of milk can also reduce your risk.  (mayoclinic.org)

2.   Exercise

Beginning to exercise when you are young and continuing your active lifestyle as you age can be the best way to build strong bones. Combining strength training and weight bearing physical activity is the best way to avoid Osteoporosis. (mayoclinic.org)

3.   Avoid alcohol and cigarettes

Excessive drinking has been linked to increased risk of bone loss and smoking doubles your chance of bone loss. (webmd.com)

For a long time I thought drinking carbonated beverages caused bone loss, but in doing research for this post I have found evidence that does not support that assumption. Since I’m not completely convinced I removed it from my list and will have to look into it further. So, in addition to making positive change, begin to second guess what you have always assumed about diseases such as this. And please, check my sources and find credible ones of your own because not every medical myth you hear has complete truth to it. Begin to evaluate your life choices, but don’t be hasty until you think them through. For example, many people think that coffee causes osteoporosis. But does it? “Because coffee and caffeine consumption slightly decreases the absorption of calcium by about 4 – 6 mg per cup, coffee has been blamed for causing osteoporosis. In a hypothetical world, this reduction in calcium would lead to bone loss and osteoporosis. Fortunately, in the real world, adding one tablespoon of milk to each cup of coffee consumed would offset any calcium loss caused by the caffeine, preventing an effect on bone quality. By ensuring adequate calcium intake and drinking coffee in moderation, studies show that there will be no increased risk of fractures or osteoporosis.” (www.isagenixhealth.net)

Be smart enough to know which life choices are truly smart and which ones are cultural lore.

So, what else do you think you know for sure? Are you trusting credible sources when gathering your knowledge on wellness? Are you sure?

thanks to where_ever_I_am on morgue file.com for the lovely photo above 

thanks to The American Recall Center for the Osteoporosis graphic above 

10 Easy Changes That Lead to a Happier, Healthier Life!

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Now, who wouldn’t want that?  I speak from experience on this.  I have spent the last two years trying to better myself body, mind and spirit.  I realized after getting deep into this journey that I still have a long road to travel, but I have actually accomplished a few things so far.  I have picked up a lot of momentum along the way and when I stop for a breather and look back to see my progress, I’m satisfied.  I’m satisfied and motivated for more change!  So, here are 10 changes I have made that I think are quite easy to integrate into almost any lifestyle.  And here I am a happier, healthier person for having made these very changes!

  1. Drink more water!  Drink half your body weight in ounces of water everyday.  Yes, you read that right.  Try it for a week and see how much better you feel.  Better yet, try it for 30 days because that that is how long it takes to incorporate new behavior into your life.  Drinking plenty of water helps keep you hydrated inside and out.  So, if you’re looking for a way to shed that water weight and/or those fine lines and wrinkles, no magic lotions, potions or diets necessary, it’s as easy as drinking enough water everyday.
  2. Eat your breakfast!  Every morning I have to get myself and 2 children ready for school before 9am so it would be very easy to dream up an excuse for not eating breakfast.  Well, I stopped doing that and I started having a nutritionally dense protein shake every morning.  It takes me 52 seconds to prepare and even less than that to drink it and I feel much more satisfied than I used to feel leaving the house on an empty stomach.  In fact, I feel VERY satisfied!  It’s a delicious and it’s chocolate!
  3. Take your vitamins!  Even with our best efforts to eat a healthy diet, most of us do not get the necessary nutrients, vitamins, minerals and antioxidants from our food.  And don’t get me started on processed foods and GMOs!  It’s very important to include the right vitamins and supplements into your diet everyday.  And, now that I’m starting my day with a protein shake full of the vitamins and minerals that my body needs, I can effectively absorb these vitamins I’m taking.
  4. Eat more organic food and use less toxic products!  I’ve seen plenty of studies showing that organic food has more nutrients and less toxins.  It’s as simple as that.  It’s all about what you value, and I value the health of my family.  I choose to spend a few extra dollars on buying certain foods organic and figure out ways to save a few dollars on other household needs.  Everyone has different priorities and that is for each family to decide.  What I put in my family’s bodies and what I use to clean our house, clothing and toys are very important to me.  I don’t mind spending a little more money on that.  It’s worth it.
  5. Stop drinking soda!  Soda is sugar water that has no nutritional value and leads to obesity and diabetes among other things.  Even drinking DIET soda doesn’t keep you safe from the many dangerous effects.  Some of the many scary side effects include an increase in fat around your liver, heart and kidney issues, muscle loss, cavities, memory loss, nerve disorders, behavioral problems, infertility, osteoporosis, accelerated aging, and worse.  And, if that’s not enough just Google all the things you can clean and dissolve with Coke.  That’s just more than enough about that.
  6. Swap your coffee for tea!  This one will ruffle some feathers, so if you insist on sticking with your coffee ritual consider switching to an organic, instant coffee and enjoying one cup with less toxins rather than a pot full of coffee that may contain toxic chemicals.  But for a moment, consider that coffee is a stimulant and effects the hormone serotonin in our brains which controls sleep, mood and appetite.  When you put a chemical into your body that regulates these things, you impede the body’s natural ability to do so.  It will also effect your hunger signals and contribute to that late afternoon slump.  So, take all of this into consideration when you decide how important coffee is to your daily routine and remember that Starbucks also sells tea.
  7. Discover adaptogens!  Stress on your body and your mind has become a regular part of life in today’s world.  The fight or flight instinct that we all have has become overused and worn thin.  We all experience stress and we all search for a way to successfully manage it.  Adaptagenic herbs help your body balance stress related demands such as impatience, anxiety and irritability.  Calm your nerves and reduce the impact of stress with drinks that have these properties.  The ones that have worked for me are Ionix Supreme and t+Chai both made by Isagenix.
  8. Keep snacking!  Keep your blood sugar and insulin levels stable and stop yourself from eating too much at your main meals by consuming small amounts throughout the day.  Remember to keep your calorie intake at a reasonable level.  Eating more often doesn’t mean that you should eat MORE.  Grazing throughout the day should be in a mindful way and with regulation.  Done properly, a balanced day of eating can lead to a healthier diet and leaner body.
  9. Forget perfection!  If you strive to be perfect you are doomed to fail.  Give yourself a break.  I do my best to eat healthy, organic meals and live a healthy lifestyle, but nobody is perfect.  I live by the 80% good and 20% not-so-perfect rule.  If I’m tempted by something I don’t have to beat myself up for saying yes.  Everything in moderation.
  10. Think happy thoughts!  When you join The Optimist’s Club you will enjoy less depression, better coping skills, increased life span, greater resistance to the common cold, and lower levels of distress.  Gain a better understanding of positive self-talk and change your world!  Self-talk is the stream of chatter that runs through your head.  Make your thoughts more positive and enjoy a more positive outlook on life.  Reduce stress with more positivity to yield amazing health benefits.  It’s that easy and you have complete control over your thoughts.  Give it a try!  To successfully incorporate all of these things into your life all you need is the desire and motivation to be well!  I have been able to achieve this and I know you can to!  Get in touch with me to learn more about getting well and staying well!!      drakejamie@mac.com 

myhappypromise

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