Med News

I would like to talk about nutrition and natural anti-inflammatory effect of our diet. Believe it or not, eating properly and exercise properly could delay those degenerative diseases (such as arthritis, degenerative spinal disc disease, diabetes, hypertension, irritable bowel disease, macular degeneration and number one health problem in America- obesity). I'd like to share some of the key points with everyone and if we want to be healthy and feeling good through the day, we need to do those things immediately: There are four factors/reasons attribute to our degenerative conditions today: 1. Poor diet or dietary choice: our gene or our ancestors are not programmed to eat fast food. We can’t digest those fast foods or processed foods completely. It leaves garbage in our system. 2. Stress: stress induces inflammatory response, which in turn produce harmful chemicals to make us sick. 3. Sleep deprivation: our body is programmed to repair and heal during our sleep. If we do not sleep (has to be in RAM sleep, laying in bed and not able to sleep does not count), body damage can add up every day. So everything else can wait, but our health can't! 4. Sedentary Living: our ancestors were hunters and they were active all day. We are not programmed to be sedentary. Because of a sedentary life style, we have these excess fat cells stored in our system to make us overweight and sick.

Question: What can we do now?
Answer: Do everything in reverse of what we have been doing:

1. Eating right and make right dietary choices
No refined sugar (don't add sugar to your drinks and food).
Eat less quick-releasing carbohydrates, such as sugar rich cereals or sweets that will make your body's insulin serge then make you tired later. This insulin serge causes you to lose insulin sensitivity, then insulin resistance, which then leads to Type II diabetes. Avoid trans fatty acids (only in commercial food). That is the cause of high LDL and high fat in your body. Eat more monosaturated fat, like olive oil. Eat Omega-3 essential fatty acid (our body does not produce them, and we have to take them. Eat fatty fish two times a week like salmon, mekle, ferrin, but farm-raised salmon does not count). Take at least 1-2 grams of Omega-3 a day, 2-4 grams if has heart disease or high blood lipids. Make the ratio of Omega 6 to Omega 3 within 4:1 instead of 20-30:1 in our diet. Eat natural grains and vegetables, at least 25 grams of fiber a day. Eat protein rich breakfast to give us energy through the day. Plant protein can be sufficient if includes soy, legume, etc. Take multivitamins and multi-minerals: these are micro-nutrients our body needs to support our protein and enzyme functions. Drink plenty of water. We sometimes eat because we are thirsty rather than hungry. How much water do you need? Divide your weight by 2, that is how many ounces of water you need to drink per day. Last, but not least- Antioxidants, they will fight free radicals and oxidants in your body and will also help you with anti-aging and help decrease the effect of inflammation. They are: OPCs, Carotenoids, Vitamin C, Vitamin E, Selenium, Copper, Zinc, etc. Antioxidant Foods: (in the order of its strength) Fruits: Chocolate (unsweetened), Dried Plums (prunes), Pomegranates, Raisins, Blueberries, Blackberries, Cran-berries, Strawberries, Raspberries, Plums, Oranges, Grape-fruits, Cherries, Kiwi, Grapes, Bananas, Apples, Peaches, Pears, and Melon. Vegetables: Garlic, Kale, Spinach, Yellow Squash, Brussel Sprouts, Broccoli, Beets, Avocado, Red Pepper, Beans, Onions, Corn, Eggplant, Cauliflower, Tomatoes, and Soy-beans.

2. Have a good night sleep:
We need 6-8 hours of sleep a day. The quality of your sleep is very important. Sleeping naturally and waking up naturally is best. Set a sleep routine and a wake up time. Do not do your work, including computer work, in bed. Don't go to sleep wearing earphones listening to music. Do not fall asleep with the TV on. Don't eat or drink stimulating food before bedtime and Don't do anything to make you upset or worried before bedtime. Light exercise helps and you will sleep well through the night. Take a warm bath, or a warm soaking of your feet, helps you feel sleepy and relaxes you so that you'll be able to fall asleep easier.

3. Reduce Stress:
Simplify your life. We do not need to be supermen and superwomen 24/7. Be thankful for everyone who have helped us and pray for those who are more unfortunate than us. Do deep breathing exercises to relax and reorganize your thoughts. Tame your anger and learn to be patient. Spend more time with your loved ones and appreciate the beauty of nature as well as art of civilization. Think positively and feel good about yourselves. Do a good deed everyday, like helping a child or volunteer at a charity activity.

4. Now, let's exercise:
Cardio work out: fast walking, running, treadmill exercise or swimming. Get your heart rate up! Your heart rate should be 220, minus your age, then multiplied by 0.8. Weight resistance training: this is how we lose weight. Building your muscle will help you burn fat even while you are sleeping. Do a little weight lifting exercises and push-ups to build your muscle. Flexibility Exercise: Tai-chi, stretching, yoga, etc. will help you to be flexible and reduce possible future injuries.
Endurance training: cross country skiing, marathon running, long distance swimming, bicycling, mountain climbing, etc. to build your tolerance and lung capacity. We need to be health conscious, set a goal, make a plan and stick to it to achieve the health you deserve. Do not sacrifice your health for wealth or anything else. It's not worth it! Everyone is welcome to join me for a health and nutrition discussion! Dr. Li is a Doctor at Everest Medical Care on West Chester Pike. You can reach her by phone at 610-853-2502 or you can fax her office at 610-853-2507.