It’s Wellness Wednesdays! We’ll talk about things you can do if you want fewer doctor appointments. Visiting the doctor is rarely fun, and it’s becoming more difficult these days. The Association of American Medical Colleges projects a shortage of about 30,000 primary-care physicians by 2025.
It may take more than an apple a day to keep the doctor away, but a healthy diet and other simple lifestyle changes can keep you out of the waiting room. Learn how to develop habits that will keep you fit and strong.
Many experts blame the Standard American Diet (SAD) for high rates of obesity, diabetes, depression, and other serious conditions. Good nutrition can strengthen your immune system and lower your risk for many illnesses.
1. Eat more produce.
Fruits and vegetables are nutrient dense and light in calories. They’ll boost your immune system and help you stay hydrated. Plus, all that fiber can lower your risk of diabetes.
2. Focus on whole foods.
Processed foods are usually loaded with excessive fat, sugar, and salt. Try eating foods in their natural state.
3. Limit alcohol.
Too many cocktails can damage your liver and other organs. Most experts recommend up to one drink a day for women and two for men.
4. Manage your weight.
Carrying around too many pounds increases your risk of heart conditions, arthritis, and certain cancers. Stay slim by watching calories and leading an active life.
Other Lifestyle Changes
Here are a few more changes to go along with your balanced diet. They’ll have a major impact on your body and mind.
1. Move around.
Physical activity strengthens your heart and muscles. Aim to exercise at least 3 days a week. Take the stairs instead of the elevator.
2. Sit less.
Research suggests that the longer you sit, the poorer your health may be even if you exercise. If you have a desk job, try taking walking breaks every half hour. Cut back on your TV time.
3. Do yoga.
While any form of exercise and relaxation can be beneficial, yoga seems especially powerful. A study at Massachusetts General Hospital recorded a whopping 43 percent reduction in healthcare use among patients who studied yoga for a year.
4. Deal with stress.
If yoga is not your cup of tea, there are other ways to keep tension from piling up. Book a massage or listen to gentle music.
5. Be happy.
The more you’re satisfied with your life, the less you’ll need your doctor. On a scale of 1 to 6, a patient could expect an 11 percent decrease in doctor visits for each level of higher life satisfaction, according to one University of Michigan study.
6. Adopt a pet.
Holding your cat is good for mental and physical wellbeing. The CDC says pets help people lower their blood pressure, cholesterol, and triglyceride levels. They also provide an antidote to loneliness.
7. Connect with others.
Speaking of loneliness, support from humans helps too. Close social ties can help you catch fewer colds, and may even extend your life.
8. Sleep well.
Adequate rest and sleep is vital to healing. Turn off the computer and TV in the evening and go to bed on time.
9. Quit smoking.
Giving up tobacco may be the most important thing you can do for your health. It takes an average of 5 to 10 attempts to quit for good, so hang in there.
It’s important to have a good relationship with your health care team and follow their recommendations when you’re sick or injured. However, you and your doctor can enjoy spending more time apart as long as you’re making decisions that increase your wellbeing.
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I really wanted to talk about this topic today because your natural health and wellness is important. You can adopt healthy lifestyle practices that improve your health and enrich your life, which can in turn improve the lives of those close to you. You have the power to break the cycle of poor health, including chronic disease, so that you can leave a legacy of health to your loved ones.
I use functional medicine and lifestyle medicine as the first line of treatment, before medications, to treat lifestyle-related chronic diseases. Lifestyle-related chronic diseases include diabetes, hypertension, obesity, and some cancers, just to name a few. Lifestyle practices, such as eating a whole-food plant-based diet and regular physical activity, can help you lose weight, and maybe reverse some chronic diseases (if you suffer from them). In certain cases, these approaches may even outperform pharmaceutical therapy. But I always tell my patients that conventional medications may be appropriate at this time to prevent catastrophic illness, but over time, you can work to make the necessary lifestyle changes to possibly reduce and/or eliminate medications. Please remember to always consult your physician for your particular needs and circumstances prior to making any decisions whatsoever.
Is Dietary Supplementation Right For You?
For some people, vitamin and mineral supplements offer important health benefits. Supplements are designed to fight deficiencies found in our diet and complement the food we eat regularly. Supplements are basically “helping hands” to our daily food.
If you suspect that you aren’t getting the nutrients you need, consider shifting your focus from supplements to eating better.
But it is very important to note that we are not eating the same foods we ate years ago because the soils have been depleted of critical nutrients through current industrial farming practices. And because the soil is not as good as it used to be, the food supply (grown from the depleted soil) is not as good as it used to be. For example, you are not getting the same levels of magnesium as you would have gotten 30 or even 50 years ago.
Second, much of the food has been genetically altered, which can impact the inherent and unique nutritional composition that each food possess. For example, ancient einkorn wheat has less gluten, more protein, more Vitamin A, and more beta carotene, than modern genetically modified wheat.
Third, the toxic load in the environment today is much higher than 100 years ago. We can see this with global warming, toxic landfills, polluted oceans and waterways, etc. Toxicity levels interfere with nutrient assimilation and absorption not just into the foods, but into our bodies as well.
So… if you are unable to eat better, the supplements in my MaxHealth Total Wellness Bundle may provide the extra boost you need.
These are my favorite Wellness and Immune-Boosting Supplements to use! This MaxHealth Total Wellness Bundle will ensure you have the intake of the important vitamins, minerals, and probiotics to decrease inflammation and boost your innate wellness day and night. Taken together, it’s a solid plan for increasing your body’s natural resiliency.
For best results make sure you use the supplements with dietary changes including a whole food plant-based diet, regular exercise (at least 2-3x per week), regular sleep (8 hours per night), and intermittent fasting (at least 1-3x per week).
Since weight management is very important in combatting chronic diseases, I recommend that you be mindful of your weight and its fluctuations, and that you monitor your weight AT LEAST on a weekly basis. I recommend a scale that includes a body composition monitor (*this scale cannot be used with a pacemaker or other implanted devices).
Physical activity (or exercise) can improve your health and reduce the risk of developing several chronic diseases like high blood pressure, type 2 diabetes, and cancer, just to name a few. Physical activity can improve your mood, boost your immune system, and even help you maintain a healthy weight.
I often recommend yoga and resistance training for physical activity, but as you are aware, there are plenty of forms of “movement” that you can do! But for the basics, especially if you’re just getting started, yoga and resistance training are where I would start.
Yoga can be a great way to improve your strength and flexibility, manage your stress, improve your heart health, and lose weight! I recommend using a grounded yoga mat to connect yourself with the earth and reduce inflammation.
Resistance training is the mainstay for overall health. It not only has beneficial effects on reducing body fat, it also increases muscle size and strength. Check out some basic dumbbells/free weights that I recommend to everyone.
Another alternative for dumbbells/free weights are resistance bands. They are great for physical therapy, yoga, strength training, and excellent for traveling.
Remember, living a healthy lifestyle including eating a whole foods plant-based diet, regular physical activity, and reducing stress are the best ways to maintain a healthy weight. Let me know what you think in the comment section below.
PS. I am always asked what tools and resources I recommend to help you reach YOUR health goals. Here is the ever-growing, always updated list for you.
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