Things You Can Do to Get Healthy and Stay Healthy

Eat a Healthy Breakfast

As we work with patients to improve their diet, we continue to be amazed at how few people eat breakfast. Most either skip it entirely, or drink coffee and eat sugary pastries instead.

A healthy breakfast is the cornerstone of a good diet. It is a meal that provides the opportunity to eat a serving of whole grains, a digestible protein, and have a serving or two of fruit. The energy from a healthy breakfast can carry you through your morning in a more stable way than by eating stimulating foods such as sweets and coffee.

Studies have shown, for example, that people can lower their cholesterol by eating breakfast. This is due to several factors. Breakfasts tend to be high in fiber (fruit, oatmeal, whole grain cereals) which absorb cholesterol in the intestines for removal from the body. More importantly, however, when we skip breakfast, our bodies go for 10-16 hours with no outside source of energy. Our chemistry begins to shift to a mode of starvation, which increases appetite and changes how our bodies regulate blood sugar. We then tend to crave high fat and high carbohydrate foods and binge later in the day, resulting in taking in more calories than we need just as our bodies are primed to store energy in the form of fat.

If you are trying to improve your diet and nutrition and stay healthy as you age, eat a good breakfast every day. Vary your foods and try to get some protein if you have problems regulating your blood sugar.

Drink Water

Drink at least eight 8oz. glasses of water a day.

Thoreau said that water is the drink of the wise man. Water is fundamental to all life on earth. Our bodies are made up of 60% water. It is involved in every function in the body, including circulation, digestion, absorption of nutrients and the transmission of electrical currents in the body which control our nerves, muscles and hormones. Due to its importance in proper elimination and detoxification, I'm fond of saying "The solution to pollution is dilution," as water facilitates the elimination of waste products through urination, sweating, defecation, tears and mucus which line our respiratory and digestive tracts.

While we get water in many foods we eat and beverages we drink, pure water is often the best form to ingest. A recent study surveyed peoples' various aches and pains, energy levels and sense of well-being. When they were instructed to drink 8 glasses of water a day and their symptoms were reevaluated, notable improvements were seen in improved energy levels, fewer aches and pains, and generally improved sense of health. Adequate water is an extremely inexpensive and efficacious health practice.

Water quality is very important. In many areas of the country, tap water may contain lead, radon, nitrates and other potentially toxic chemicals. Additionally chlorine and chloramines are placed in municipal water to decontaminate it. Recently, San Francisco changed from using chlorine to using chloramine. Flouride in water supplies is a controversial topic with some studies suggesting health risks associated with fluoridation.

For these reasons, I recommend using clean sources of water and the use of solid carbon filters, such as Multi-Pure, or reverse osmosis filters. Avoid water that is in soft plastic containers, particularly in hot climates, as these can leach plastics into the water. Nalgene bottles are a good type for storing and transporting filtered water.

Express Your Emotions Appropriately

Traditional Chinese Medicine (TCM) has always recognized that emotional factors play an important role in health and illness and notes seven emotions that particularly affect the body: joy, anger, sadness, grief, pensiveness, fear and fright. These emotions are not by themselves thought to be pathological and all constitute emotional aspects of healthy people. However, if any of these emotions are excessive over a long period of time or arises suddenly with great force, it can generate imbalances and illness.

Many theories of disease causation in TCM are based on inappropriate expression of emotions which leads to physical and mental symptoms. For example, inappropriate expression of anger is thought to affect the Liver. People who feel frustrated or irritable are often not expressing their underlying anger appropriately by talking about it or by creating change in their lives to relieve their frustration. This affects the function of the liver which helps promote the smooth flow of qi, or life energy, in the body. Consequently, this can lead to depression, achiness in the body, constipation, and inappropriate outbursts of anger. If the imbalance persists long enough, western diagnoses such as hypertension or tension headaches may result.
If holding in emotions or expressing them in inappropriate ways can lead to health imbalances which may lead to illness, endeavoring to express our positive and negative emotions in appropriate ways can be as preventive as exercising or eating a balanced diet. In our society, this takes awareness and careful choices of words as the expression of "negative" emotions such as anger or sadness is often discouraged socially. Nonetheless, it is important to be in touch with our feelings and to express them in an authentic way.

One way to appropriately express anger is through the use of "I" messages. Instead of saying "You make me so angry when you...," try instead saying "When you ...., I feel......" This takes ownership for feelings and provokes less defensiveness in the other person.

Learning to be in touch with emotions, expressing ourselves appropriately, and letting things go-it is not easy but produces rewards in enriching our emotional lives and our relationships and connections with others.

Eat Fruits and Vegetables

If you've heard it once, you've heard it a thousand times: Eat your fruits and vegetables! You probably already know that you are supposed to eat plenty of fresh produce every day. Here are some compelling nutritional facts that tell you why, as well as information about just how to go about getting enough into your diet.

Fruits and vegetables supply many nutrients that are important for your health. For example, dark-colored berries contain proanthocyanidins which are potent antioxidants. These, in turn, scavenge free-radicals (which cause cell damage), slow aging, and fight cancer. The orange color of carrots and sweet potatoes indicate their high levels of beta-carotene which the body converts into vitamin A. This vitamin is important for healthy skin and eyes. Popeye's favorite, spinach, is a good source of vitamin A, vitamin C, iron and calcium. All fruits and vegetables supply the body with fiber needed for cholesterol regulation and proper bowel function.

Ok, so now you know why, but how? Whether you eat them raw or cooked, steamed or stir-fried, whole, chopped or mashed, it is best to start with fresh organic produce. Frozen is also good because the nutrients are fairly well preserved by freezing. Rather than getting too caught up in how many servings to eat, what constitutes a serving, or how many cups to eat for your caloric needs, I suggest you use the following helpful tips:

Emphasize vegetables in your meals, and choose fruits for snacks or dessert.
Eat the "rainbow"-Everyday choose fruits and vegetables that make a rainbow of at least 3 different colors.
Include dark green leafy vegetables every day.
The brightest and deepest colors indicate the highest levels of nutrients.
Eat a variety of plant parts: leaves, stems, roots, flowers and fruit.
At lunch and dinner, aim for half of your plate being vegetables. (And I don't mean french fries!)
One great way to be sure to have a fresh supply of organic and locally-grown produce is to join a Community Supported Agriculture (CSA) program. Here in California, we are lucky to have so many wonderful farms nearby. Many of them offer CSA programs that provide consumers with direct access to economical farm-fresh produce. By paying a membership fee of $15-25 per week, you will receive a box of produce as well as a newsletter with recipes and information about the farm. Typically, you would pay quite a bit more than this at the store for the same amount of food. This system provides the farmers with another way to reach consumers and helps them with the investments necessary to grow quality fruits and vegetables.

Each CSA is unique in their offerings. For example, there may be different sized boxes, weekly or biweekly delivery, home delivery or neighborhood pick up locations; some items like fruit or eggs may or may not be included; and the membership may be monthly or all season long. Whatever your needs, you can find a CSA that will work for you. Because CSAs provide a variety of in-season produce, you may be introduced to vegetables that you don't usually buy at the store. This is a great way to get in touch with nature's cycles, try new foods, build a relationship with your farmer, teach your children about where food comes from, support sustainable agriculture, and be sure that you eat your fruits and vegetables.

Spend at Least 30 Minutes Outdoors

Sunlight is every bit as central to our health and well-being as proper nutrition,clean water, and exercise. Naturopathic Doctors often recommend that we spend at least 30 minutes a day outdoors. Here are a few reasons why:

Our bodies make Vitamin D when our skin is exposed to sunlight. 4-10 minutes in the noon day sun in the southern US, for example, produces the equivalent of 10,000 to 25,000 IU of oral Vitamin D. (MIlk, for example, contains 400 IU Vitamin D per quart.) There is strong evidence for a protective effect of Vitamin D on healthy bone density, muscle weakness, more than a dozen types of internal cancers, multiple sclerosis and Type 1 Diabetes. You do not need to get a sunburn to get adequate vitamin D and suncreens that block UVB diminish our bodies ability to make Vitamin D.

Sunlight affects moods positively and is a natural antidepressant.

Exposure to sunlight stimulates the pineal gland to produce melatonin which plays a role in proper sleep and has been shown to fight cancer.

When we are outdoors we tend to be more active by walking, hiking, and enjoying other physical activities. Also, being outdoors puts us in touch with nature and allows us to see and experience the rhythms and cycles of the natural world, reducing stress and increasing our sense of connectedness.

If you live in a new house or work in a modern office building, you may be exposed to high levels of indoor air pollution. New buildings are well insulated, trapping gases from carpets, pesticide and cleaner residues, smoke, dust and other respiratory irritants. Being outdoors part of the day allows us to get fresh oxygen and reduces our exposure to indoor irritants.

Finally, by doing a brisk walk for 30 minutes outdoors every day you can accomplish several simple healthy tips at once!

Do something physically active.

We've all heard about the importance of maintaining fitness and regular cardiovascular exercise. However, many of us don't get nearly enough activity to stay fit, due to sedentary jobs and lifestyles, busy schedules, etc. Many join gyms only to find a few months later that they are paying their monthly dues and not showing up for their "workouts".

Regular moderate daily physical activity goes a long way to help us maintain and improve our fitness. as well as our sense of well-being. Below are a few ideas to help you find ways to stay active every day:

Play: Have you ever noticed that adults workout and children play? Find an activity you really enjoy and you are more likely to do it more often. Go out dancing. Join a sports team like ultimate frisbee or softball. Go rollerblading or bicycling. Play more often.

Walk 15 minutes away from your house and then return: Walking is one of the best forms of exercise and almost anyone can do it. A recent study found that people who walked their dog 20 minutes daily 5 days a week lost 14 lbs in one year and improved their flexibility and balance. They also felt more positive and energetic. If you have a dog, walk it every day; if you don't, walk it anyway.

Integrate little walks and activities into your daily routines: Run small errands without your car – bike, walk, and ride public transit. Park in the far corner of the parking lot and walk to the front door. Walk two flights up and three flights down in multi-story buildings.

Take a hike: Hiking not only gives us a chance to get in a long walk, it also can take us into the beauty of nature. We are blessed in the Bay Area to have many urban parks, scenic waterfronts, and accessible wilderness areas to hike in. Hikes vary greatly in length and intensity, so choose one that is right for you. If you have trouble being active on a daily basis, try to plan a weekend hike for an hour or so.

Be more active with your household chores: Do vigorous housework (Hey, maybe you'll even save money on housecleaning too!). If you have a yard, work in your garden. Listen to music and dance in your living room.

Participate in classes to improve your fitness: Many local gyms, in addition to weights and treadmills, offer classes such as step aerobics, pilates, and stretching. San Francisco abounds with yoga studios, tai chi classes, pilates studios, and Curves franchises. If scheduling your activity works better for you, consider which activity speaks to you and go for it. SOMA Acupuncture can help you find a neighborhood activity that suits you.

Take some quiet time for yourself.

Keep regular sleep hours.
Insomnia and sleep problems are major complaints from people these days. According to the National Institutes of Health, approximately 70 million people in the USA may be affected by sleep problems with approximately 60% of the US population suffering from some type of chronic sleep disorder.

The use of medications to help people sleep is one of the fastest growing segments of the pharmaceutical industry. Between 2000 and 2004, the use of sleep medications doubled among adults 20-44 years old, and the use of these medications in children aged 10-19 increased by 85%. Every night we see ads on TV for Ambien, Lunesta and other sleep aids. Clearly, the promotion of sleep aids is a profitable endeavor for the pharmaceutical industry.

This trend is alarming. We know that extended use of sleep medications often makes insomnia worse over the long term, and many prescription sleep meds can be habit-forming. These drugs often don't treat the cause of sleep problems, thus becoming a crutch instead of a cure, and have a plethora of side-effects. While we know that the use of sleep medications should be restricted to brief periods of time and used intermittently, it is very common to see people at our clinic who have used sleep aids for months or even years at a time.

Fortunately, there are many natural solutions that address the causes of insomnia and other sleep problems which have few if any side effects, are cost effective (or free), and can help improve overall health. One of the most effective behavioral remedies we've found is keeping a regular bed and wake time schedule.

Our sleep-wake cycle is regulated by our brain as part of our circadian, or daily, rhythm. Nervous system chemicals such as melatonin and cortisol tell our minds and bodies when it's time to sleep and when it's time to wake up. By keeping regular sleep hours, we strengthen our natural circadian rhythms which helps us fall asleep more easily. This is especially true if you have different schedules on different days of the week. If you're used to getting up at 6 am on weekdays to go to work but sleep in until 10 am on weekends, your circadian rhythms change as if you flew to the east coast every weekend. No wonder you're tired on Monday morning!

Try it; it works well. I haven't used an alarm clock in years unless there was a special circumstance and find that my body and mind fall in to natural cycles of the seasons. I get sleepy around 10 pm nightly and naturally wake up around 6-7 am in the morning, and have good daytime energy levels. These times vary slightly from winter to summer with changes in daylight. Make sure you allow 7 to 9 hours in bed nightly to get sufficient sleep and rest. If events come along that change this rhythm, that's to be expected; just be sure that the sleep bed and wake times are generally consistent over the long term.