by James Hubbard, M.D., M.P.H.

Attempting to keep up with all the latest medical advice can be daunting. Just when you think you’re doing everything right, you discover news reporting just the opposite.

“Don’t drink tap water–too many contaminates!”

“Don’t drink bottled water–plastic containers can leach out chemicals!”

Is coffee good or bad? What’s the best diet? “Get checked for moles, diabetes, colon cancer” … fill in the blank. Some people just get frustrated and want to give up, thinking, what’s the use? Well, this blog’s for you.

For people who feel overwhelmed, why not try a variation of the 80/20 rule?

Get 80 percent (approx.) of heath benefits by Just remembering the basics, thinking moderation and keeping it simple.

1. Eat a balanced diet loaded with fruits, vegetables and whole grains. Keep the sweets and fried foods to a minimum. There are many sites to find delicious, healthy recipes, including healthylifestylebloggers and our own recipe section.
   
   Learn to “just say no.” So many people–well-intentioned friends–want you to try a food they’ve brought you, and get their feelings hurt if you don’t. I mean, “It won’t hurt just this once.” But those “just onces” add up. You must learn to tell them politely, “Thanks, but I have to watch my [cholesterol, blood pressure, etc.]” Have a prepared answer. Be polite but firm.

   Get your feedback from peers who have successfully kept weight off and are healthier for it. Don’t listen to the negative weight-loss stories unless you can learn from them. Avoid fad diets and feedback from those who have tried and failed, or never really tried. You will get bad advice. Some would rather actually see you be unsuccessful so they will have company and not feel bad about their own weaknesses.

   Avoid empty calories with no nutrition, such a soft drinks.

   Drink plenty of water.

2. Do something active, every day, for a minimum of 30 minutes. You can break it up into 10-minute intervals if you wish. It’s good to get your friends involved for group support and fun. If you get bored, Mark Salinas’ blog has great exercise gadgets and tips. Need incentive or encouragement? Read the Healthhabits posts 4 Steps to Developing Good Health Habits and Weight Loss: The Good and the Very, Very, Very Bad (what happens when a 68-year-old man who weighed 350 pounds forced himself to start by walking 150 yards a day). Have arthritis in the knees or hips? Try water aerobics
3. Heed the Greek philosopher’s advice, “Moderation in all things.” Don’t go overboard on supplements. If you drink coffee, keep it to two or three cups per day. The same goes for alcohol–no more than two drinks per day for men, one for women.
4. Get regular checkups. Let your trusted primary-care provider do the work: just a simple periodic checkup for blood pressure, sugar, cholesterol, pap smear, breast exam, prostate exam, etc. Don’t forget glaucoma checks, mammograms and colonoscopies. Here are recommended tests for women and for men. If you’re approaching 50, You should keep handy these recommendations for men or for women.
5. Stop all tobacco. Period. No excuses. I know it can be next to impossible for some, but you have to if you want better health. You may feel good now, but the damage is being done. Trust me on this one.
6. Take note of your family health history. If there’s a trend for a disease in your family, learn all you can about it.
7. If your doctor has prescribed medications, take them. This is a bigger problem than you might think. If there are side effects, they are too expensive, or you have other concerns, tell him or her. There may be alternatives.
8. Don’t stress over things you can’t do anything about. Try to enjoy life. Ever heard the phrase, “Laughter is the best medicine?’
9. Subscribe to James Hubbard’s My Family Doctor: The Magazine That Makes Housecalls. ‘Nuff said.

These steps have to be viewed as lifetime commitments. Start with baby steps, but do take steps consistently. You have your whole life to enjoy.

This is my opinion on the basics. Does anyone else have ideas?

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This entry's content reflects the opinions and reporting of the author and not necessarily that of JHMFD. This entry was posted on Tuesday, July 29th, 2008 at 12:10 am and is filed under General Health, Insider Tips, Nutrition and Fitness, Weight Loss. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.