Optimum Health Can Start With Easy Steps

By Jennifer Lee, DO, MPH

Steinmetz Integrative & Functional Medicine Center

More Complementary & Integrative Healthcare Articles

Optimum Health Can Start With Easy Steps

As autumn brings a crisp edge to the air, we feel newly invigorated. It's a good time to take stock of your overall health and form some new habits to reach or maintain optimum health.

Partner With Your Doctor

For best health, you need a doctor who will be your partner in maintaining it. Your best choice for a partner is a doctor who practices internal and family medicine. A good doctor is an active listener who takes your concerns seriously and takes time to answer your questions. Don't be afraid to try someone else if your first meeting with a doctor doesn't feel like a good fit to you.

Eat Right

A good diet can prevent many common health problems and lessen the symptoms of others. Try eating 12-16 ounces of raw vegetables and two raw fruits every day. Your protein intake should be about 0.8 grams per kilogram of body weight. Some health conditions affect dietary choices; so, if you have diabetes, high cholesterol or another condition, consult your doctor.

Move a Lot, Then Rest

Exercise helps you maintain energy and aids good sleep, and it need not be strenuous or require an expensive gym membership. Any movement helps. If you're lying down, sit up; if you're sitting up, stand; if you're standing, walk; if you're walking, run.

An ideal exercise program will address aerobic conditioning, strength training and flexibility. Most importantly, choose an activity you will enjoy and do often.

If you have any problems with exercise, such as shortness of breath or back/knee/chest pain, check with your physician before starting an exercise program.

If you're having trouble sleeping, talk to your doctor. Some underlying medical conditions, such as thyroid abnormalities or vitamin deficiencies, can interfere with sleep. If the cause of your sleep disturbance isn't physical, follow a bedtime routine and ensure you have good “sleep hygiene,” which includes a good room to sleep in, minimal noise and light, and an appropriate temperature.

Supplement Your Routine

Most healthy people can benefit from fish oil (2000 to 4000 mg/day) and Vitamin D3 (2000iu/day), but talk to your doctor. People with some health conditions can benefit from other herbs or vitamins, and in some cases your doctor may advise against certain options. This is particularly important if you're on prescription medications that supplements could interact with.

Here's to your continued good health.