We're off to a fast start at Innovative Primary Care. Colds, flu and all kinds of primary and preventive care is underway this new year. To kick off 2017, we've asked our providers and staff to share some of their favorite health tips combined with additional wisdom from some of our favorite health and wellness experts.
We wish you all a wonderful and healthy 2017!
P.S. Print this out and keep it handy for healthful reminders!
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What is your routine when you go to bed, wake up or even travel to work. Are you focused on creating habits that support your health? Here are some quick ways to enhance your help from our IPC providers:
- Start the day with downing a glass of water. This will set you on a course for consuming the ideal daily amount of water of about 1.5-2 liters (or 7/8 oz. glasses). If you're a big coffee drinker, resolve to add a half or full glass of water in between each cup of joe.
- Increase your intake of foods high in indole-3-carbinol (I3C), a phytonutrient (plant nutrient). It may reduce risk factors for certain cancers and improve hormone balance. This means eating more cruciferous vegetables such as broccoli, cauliflower, kale, cabbage and brussel sprouts.
- Cook with and consume curcumin (turmeric) daily as a cancer preventive antioxidant. Bon Appetite houses a tasty collection of recipes featuring turmeric. And if you go the supplement route, make sure your turmeric has pepper or pepperine in it. It allows for the quality absorption of the anti-inflammatory.
- Incorporate cardio exercise regularly, if not daily. Start with 20-30 minutes a day at least three times a week. Walking is a big deal and it's a big deal to your body. So get moving. Walks around the block will add up and matter to your health.
Participating in a fundraising or awareness walk is a great way to do good while getting fit. In fact, the Jeremyah Memorial Walk/Run is coming up February 11 in support of those who have lost loved ones to and raise awareness about suicide.
- Shift from thinking about what to eat to how to "fuel" your day. That means plant-based, whole food options with quality proteins. That means the idea of eating the colors of the RAINBOW still works. From a morning fruit bowl to an evening veggie stir fry, incorporating 5-9 servings of fresh fruits and vegetables daily is ideal. If you can make a shift to organic options, all the better.
- Dr. Weil urges us to "take time for tea." Dr. Levitt echoes that sentiment and is often seen sipping matcha tea throughout the day. Among other benefits, Green Tea has been found to be a cancer preventive antioxidant.
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Quality, vetted supplements can be a great way to provide natural enhancements to heal and provide nutrients we may lack in our diet. In fact, the next time you are at IPC, ask your provider what they would recommend. IPC
stocks a number of carefully curated options Dr. Levitt has spent time pulling together.
For example, many IPC team members have foregone antibiotics when they feel a cold coming on and instead opted to take key supplements in advance and through the run of an illness. They include:
They all share that they feel better within one day and that the length of their colds are significantly shorter. Of course, we ask that you please discuss any supplement and its dosage with your provider before you begin.
When it comes to ongoing health, probiotics are finally being embraced by a growing number of physicians, as well as the broader population. Renowned Neurologist,
Dr. David Perlmutter is a firm believer in the science of the gut and how it correlates to our overall health. "Put simply, nearly everything about our health - how we feel both physically and emotionally - can hinge on the state of our microbiome. In fact, the connection between gut flora and the brain is so important that in 2014 the National Institute of Mental Health spent more than $1 million on a research program to study this relationship," he said in
Experience Life. Today he and many others in the healthcare industry are touting the use of probiotics to support gut health. Dr. Perlmutter
recommends five core species of probiotics.
The most preferred heart-healthy supplement by heart specialists is
Omega-3. With cardiovascular disease being the leading global cause of death, we should all have this on our 'must have' list. Omega-3 can be obtained through diet or supplements. What's so special about Omega-3?
Harvard's T.H. Chan School of Public Health shares that "(Omega-3) are an integral part of cell membranes throughout the body and affect the function of the cell receptors in these membranes. They provide the starting point for making hormones that regulate blood clotting, contraction and relaxation of artery walls, and inflammation. They also bind to receptors in cells that regulate genetic function. Likely due to these effects, Omega-3 fats have been shown to help prevent heart disease and stroke, may help control lupus, eczema, and rheumatoid arthritis, and may play protective roles in cancer and other conditions."
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We know how challenging it can be to let go of foods and habits that are not healthy. Think of the following suggestions as a gentle nudge to be more mindful of what you consume and try to walk away from the items in your diet that may be causing harm.
- A good rule of thumb is to read labels. If you can't pronounce the ingredients, leave it on the shelf.
- Avoid all artificial sweeteners (Aspartame, Equal, NutraSweet, Splenda, Sweet 'N Low, etc.) and stick with natural alternatives such as Agava nectar, honey, dates, molasses or stevia. You may miss them the first few times with your coffee or tea, but pretty quickly your taste will acclimate and you'll rid your body of these artificial chemicals.
- Avoid all toxic oils (partially hydrogenated or hydrogenated oils) found in most baked goods and greasy foods. The American Heart Association recommends Canola, Corn, Olive, Peanut, Safflower, Soybean or Sunflower oils. Each of these is low in saturated fat and contain Omega-3 fatty acids. Intake of Omega-3 oils on a daily basis helps to reduce inflammation, which is a major link to all degenerative diseases. One quick way to add good oils to your diet is to include a teaspoon in y our smoothie or on top of a salad.
- Substitute all white and refined flours with an alternative lower on the glycemic index scale.
- Avoid foods with glutamates (excitotoxins) which are labelled as MSG, hydrolysed vegetable protein, soy isolates, soy proteins, caseinate and autolyzed yeast.
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Life happens. When we experience challenges such as waking up late for work, the water heater breaks or we get a flat tire on the way to a meeting, it's enough to shake us up. While there are good kinds of stress, stress on the body and within the body is often what causes disease. So managing our stress is a health care imperative. Some techniques might include:
- Start the morning with three deep breaths - either standing and stretching while you do it or while sitting on the side of your bed. During your breaks throughout the day, start and end the breaks with three more deep breaths making sure you expand your lung capacity with each wonderful inhale.
- At night or weekends, consider putting on fun music to dance to while you clean the house or do some chores.
- Add yoga to your mix of exercises. There is likely a great yoga studio nearby or consider downloading one of the new yoga apps that will take you through a series of stretches to start your day right.
- Walk. This works your heart, your muscles, and clears your head. And we should all take advantage of the great weather and outdoors here in Arizona. One of the new sayings out there these days is sitting is the new smoking. That means move. If you're on a computer all day, get up and stretch, rest your eyes "off of a screen" for at least 20 seconds for every 20 minutes you're looking at a monitor. Remember: stand when you can and always check your posture - abs pulled in, shoulders pulled down and back.
- Volunteer. When you serve others, it soothes your soul. If it's just helping out a friend or a group in need, like those at St. Vincent de Paul or (elsewhere), this helps with the stress on your mind, body and soul!
- Speaking of soul, connect with your higher source or spirit if and when it helps you feel grounded and helps you tune in to what matters in your life.
- Eat. Yes...there are even some foods that may help reduce stress.
- The mind and body are inextricably connected and the more we learn about conquering what triggers our emotions or sends us into a frenzy, the better we will feel.
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When her fast paced life caught up to her, media mogul Ariana Huffington knew something needed to change. Now she is a mindfulness guru and has established the Thrive Global
effort to help others realize the impact of stress and bad habits on their health. If you can relate to the 24/7 active lifestyle and need the ability to shift into a slower gear, learn more here.
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