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PeAk Family Medicine is committed to provide the best care we can to help you recover from an illness or injury. We want to help you get healthy again. I have learned some things from my studies and experience that will help you stay healthy, feel better and live longer. I must admit, however, that you can do more than I can to keep you healthy. The conviction and discipline to do it is all from you.
Nutrition What you eat probably has more impact on your overall health that anything else. Approximately 1/3 of cancer deaths are linked to what we eat and drink. There are strong associations with heart disease, stroke and many other serious medical conditions with our diet. I am sure that all of you are aware that fruits, vegetables and grain products are good for us while meat products, especially red meats with lots of fat, are bad for our health. Also we know that white sugar is probably the worst food product we eat or drink (it is in most soft drinks). It is linked to cancer, diabetes, obesity and infections (it lowers our immune system defenses that fight infections and prevent cancer).
Vitamin and Mineral Supplements There are many supplements on the market today. Everyone who takes them takes a different regimen for there own reasons. The one mineral that seems to be universally needed is calcium and vitamin D supplements, especially for women. This is to prevent the osteoporosis (brittle bones) that many women tend to develop when they get older. Sun exposure for 30 minutes a day is the best source of Vitamin D. If this is not possible, women less than 50 years old should take 200 units daily, those 51 - 70 should take 400 units and those over 70 should take 600 units. Taking a lot more Vitamin D than is recommended can cause problems so only take the recommended amount. Calcium should be taken at all ages for women: 4 to 8 years old - 800 mg; 9 to 18 years old - 1300 mg; 19 to 50 years old - 1000 mg; and over 50 years old - 1200 mg. This can be a combination of diet and supplements. Men should take about 2/3 the amount of calcium that women take.
Exercise Do something fun and active 3 to 5 times a week to get your heart going fast for 30 minutes. Weight training to increase muscle mass is also good. The important thing is to keep this going all your life. Being fit helps you enjoy everything you do.
Alcohol If you do not drink, don't start. If you do drink, do not exceed 1 drink per day for women and two drinks per day for men. A "drink" is 12 ounces of beer, 5 ounces of wine, or 1 1/2 ounce of eighty proof liquor.
Tobacco All tobacco products are bad and contribute to many health problems. They are very addictive. Personal conviction and commitment are essential for anyone to stop using tobacco. Whatever it takes, it is worth it.
If you have any questions please send it by email at peakfam-medicine@mindspring.com The next article will be on cancer screening.
Stay healthy,
Sam Blackwell, MD
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