Basic Lifestyle Changes to Make to Enhance your Health

1. Stop refined sugars/processed foods. Sugar causes inflammation, blood sugar fluctuations that increase blood sugar and increase insulin levels, can cause depression, anxiety, insomnia, weight gain, increased susceptibility for infections, reduces immune function, increases risk of cancer and makes chronic pain worse. Sugar affects the brain as dementia is now considered type 3 diabetes and eye problems like macular degeneration is considered diabetes of the eyes.
Uterine fibroids are also thought to be caused by elevated insulin levels. Processed foods think
Cheetos cannot be made at home, have unpronounceable chemicals, multiple ingredients and
are made in a lab. Eat a whole food diet. Please see our dietician if you need help. Your nurse
practitioner has prescribed a diet for you please follow those guidelines, and the dietician can
help with practical tips on how to implement the diet.

2. Reduce toxicity. We live in a toxic soup. Soy, grains and corn crops are roundup ready/round up resistance. Round up is part of agent orange, a chemical that was used to deforest the forests in Vietnam and caused untold harms to soldiers who were sprayed with it. This chemical is found in water, sprayed on crops of wheat and damages the gut and gut microbiome (gut bacteria). As you run out of cleaning supplies, hair and beauty products, detergents, dish soaps, dishwasher detergents etc, replace them with cleaner versions. See website,
https://www.alittlelesstoxic.com/, apps such as think dirty, Detox Me, EWG’s Healthy Living, or
Cosmethics. WATCH HOT CUPS FROM COFFEE HOUSES, TAMPONS, pads have bleach and other chemicals in and on them.


3. Sleep is needed for the body to function. When we sleep our body does its necessary repairs. Nothing will improve in the body without sleep. Please look at Sleep Foundations article on sleep hygiene, https://www.sleepfoundation.org/sleep-hygiene. You may need to remove any EMFs from your sleep area. That is phones, smart tvs, computers, or e readers.


4. Get outside. Sunshine is good for you. Avoid getting on your face but get some on your body. Go out first thing in the morning and get morning light in your eyes by avoiding sunglasses.


5. Exercise is good for the body, mind and soul. It will help your cells reduce their resistance to
insulin. Do exercise you enjoy and will stick with. Do 2-3x a week strength training to maintain
muscle mass as you age, women especially lose muscle mass every decade as they age. Start
small with the 5 minute kitchen workout created by Dr Chatterjee or a walk around the block,
you can build from there as you are able.


6. Avoid seed oils, they are listed here; consume good fats but keep in mind eating more fats and protein means less carbs/refined sugars. The SAD, Standard American Diet is high fat and high carb=diabetes. https://chriskresser.com/how-industrial-seed-oils-are-making-us-sick/


7. Gratitude. Practice it. It is easy to complain and see all the bad around us. If you need to, journal 5 things daily you are grateful for and 3 accomplishments you have completed each day. If you are prone to ANTs, automatic negative thoughts, this simple exercise will start creating more positive thoughts to crowd out the ANTS.
​Disclaimer: the information provided on the site is for educational purposes only and does not substitute for professional medical advice