Health care is a topic of great attention and debate in the US today. We see advertisements for medications, healthcare groups, weight loss programs and the list goes on. With all of this exposure and access to healthcare, one would think that we would be the healthiest people on the planet. Unfortunately, this is not the case.
According to Nationmaster.com, the United States is ranked number one for obesity (30%), thirteenth in heart disease deaths, ninth in cancer and first in healthcare expenditure per capita. A person has to wonder… how can we spend the most on healthcare, and still have the highest obesity rate as well as rank among third world countries for death rates?
The answer is simple. We are making the wrong healthcare and lifestyle choices. America is a culture of fads; we have a feast or famine mentality. Whether it be reality TV, crash diets, fashion or the latest gadget, we tend to run out, consume as much as we can quickly and move on to the latest and greatest. We spend time, money and energy on things that are not sustainable, and we do it habitually. Aside from the emergency room, this mentality does not work with healthcare. We typically practice habits that are detrimental to our health until we or a loved one are forced into the hospital with some sort of emergency. Often, I hear from patients “I know that I should exercise or eat better or quit smoking or stop drinking.” Unfortunately, we continue despite our own awareness and advice. We assume that when our health declines, the doctor will bail us out with drugs or surgery. The simple fact of the matter is that people still have heart attacks even though drugs have artificially lowered their blood pressure and cholesterol. It is time that we change our views about health and lifestyle to reach a level of long term sustainability.
The first thing that we need to look at is stress. Stress can be physical, mental or chemical. It can also be positive or negative. Stress in the short term can be beneficial. Mental stress will motivate, physical stress can help us get into shape and chemical stress can help us get over an acute infection or disease (medication side effects are a form of chemical toxicity or stress). The biggest problem with stress is when it becomes a long term or chronic state of being. It can elevate blood pressure, raise low density (bad) cholesterol and lower high density (good) cholesterol, increase insulin levels leading to resistance, increase fat deposition in the midsection, alter gastrointestinal function, cause depression/anxiety and the list goes on. Stress can also lead us to make bad decisions such as neglecting loved ones, eating for convenience rather nutrition, or preventing us from getting enough rest. All in all, the major causes of death and disease in America can in one way or another be caused by stress and poor lifestyle choices.
So, how do we improve? The first step is commitment. We need to commit to change like our lives depend on it… because they do. Temptations are only tempting when they are considered as an option. Make things easy on yourself and remove the items from your life that lead you away from health… they are no longer a possibility. Next, start by adding something to your routine rather than subtracting. Add a salad to each meal (or start with adding one to lunch or dinner) and eat it first. Add a 20 minute walk to your evening routine or 5-10 minutes of stretching to your morning. Take 10-15 minutes to pray or meditate or simply focus your mind and let go. These things are not difficult or time consuming but they can make a major difference in your overall health and well being. The best thing is… they are free, you don’t need a prescription and they can save your life.
Remember… its ok to start slowly; be patient with yourself. After all, we are trying to reduce the stress in your life, not increase it. If you are tempted to say “I don’t have time for that” or “I can’t do that” or even “I hate salad”… stop and recommit. Attach the activity to an already established habit or routine like stretching before or after your morning shower, or take a bath and review your day after the kids are in bed, or start with fruits and vegetables that you enjoy and work your way up to a salad (there are many varieties of salad by the way, I’m sure you can find one you would enjoy; here’s a link to the food network).
Start with that and we will have more to come shortly.
Good luck and take care,
Dr. Ken