Newsletter #8: The Four Pillars of Preventive Health Care
January 31, 2014
As we enter into a new year, most of us pause to reflect on the year past and our hopes for the future. So it was for me a few years ago when I pondered the mountain of consensus research that clearly spells out the simple lifestyle changes that can drastically reduce our health risks and improve the quality (and quantity) of our lives, and the notable lack of patient friendly education to assist patients in getting there.
Despite having the most expensive health care system in the world, (spending more than twice as much per capita than the next most expensive country), and consuming 50% of the world’s pharmaceuticals while only representing 5% of the world’s population, the U.S. ranks dead last in terms of quality of care among industrialized countries and we are also at, or near the bottom in terms of chronic, preventable diseases. So much needless suffering, so much needless expense and so largely preventable!
The basic formula is simple; a healthy diet individualized to your needs, an exercise program that works for you, integrating the mind/brain health program and reducing exposure to toxins. These are the four pillars of preventive health care and they are supported by thousands of clinical studies that demonstrate dramatically reduced risk for most of the major diseases of ageing: high blood pressure, diabetes, cardiovascular disease, most forms of cancer and a host of the common diseases that we would all like to minimize our risk for.
Ironically, most of us know this is generally true but, in my experience, only a relatively few have comprehensively integrated science based preventive health care into their lives or really know what it entails. Without a doubt, every little bit helps, but the dramatic reductions in risk can only be accomplished by integrating the program as a whole.
Need a little convincing? Let’s look at what conventional medicine says concerning risk reduction based upon thousands of studies.
In the August 10/24 issue of Archives of Internal Medicine (Journal of the American Medical Association) simply being a non-smoker, maintaining a healthy weight, exercising regularly and eating a healthy diet, “is associated with an 80% reduction in the risk of developing the most chronic and deadly diseases.” Add reducing toxic exposures, truly optimizing diet and nutrition and improving mental health and wellbeing to the mix and the health benefits are, of course, greater yet. I can now say that many of you have made these changes, and not a day goes by at the clinic without me feeling rewarded by your (our) efforts; in improved health, energy and wellbeing. Isn’t that what we all want?
All of this is covered in my short, easy to understand preventive healthcare program at drdennistucker.com, (which also includes a scientifically based program for improved brain/mind health) with audio visual links to all the resources you need to get started.
Although this program was designed for patients under care and is individualized and paced to their specific needs, the general information can certainly be used by anyone. I recommend reading the program in its entirety, first to get the overview, and then to decide on how you wish to get started. When you come to see me for assessment or treatment, let me know how you are doing with the program, we will be there to support you. The key is consistency and, in my experience, once patients have fully implemented their program for two or three months, they not only stick with it but have no trouble doing so. Feeling good is its own reward!
One of the cardinal principles of preventive healthcare is maintaining functionality. If you have chronic pain, persistent fatigue, high levels of stress, chronic digestive or respiratory problems, etc., see me or another healthcare professional. These cumulative, chronic stressors on body and mind are the slippery slope to more problems. Emotional and physical symptoms of distress, when chronic, are very important predictors of our immune status and risk for chronic or life threatening illness.
As the World Health Organization puts it: ”Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.” It turns out that, in terms of risk of chronic disease and life threatening disease, truer words were never spoken.
The Center for Disease Control estimates that 75% of all illness has acute or chronic stress as a primary component of the presenting symptoms. Learn all about how stress impacts our health and happiness and what to do about it, by reading our neuroscience based program for brain/mind health on my website.
My new year’s wish is that all of you consider these simple changes in your lifestyle that can improve your health and wellbeing.
I am including two tried and true recipes for a morning protein drink and a concentrated green drink, compliments of Yuko. They are highly nutritious and, if possible, should be consumed daily.
I address vitamins and supplements with individual patients. One size does not fit all. However, nutritional insurance for all of us should include a good multi vitamin and omega three and the correct amount of vitamin D.
I recommend that all of you have your vitamin D levels checked. The research on Vitamin D and cancer prevention is very persuasive and individual requirements vary greatly. Ideally, I want to see your Vitamin D between 50 and 70. Theories linking vitamin D to certain cancers have been tested and confirmed in more than 200 epidemiological studies, and understanding of its physiological basis stems from more than 2,500 laboratory studies, according to epidemiologist Cedric Garland, DrPH, professor of family and preventive medicine at the UC San Diego School of Medicine.
Don’t forget that sunlight is the superior source for vitamin D. Midday exposure for even 15 or 20 minutes can significantly increase your own production of vitamin D. As long as you limit your exposure sufficiently to prevent reddening of the skin, it is considered not only safe but healthy.
You may find a new documentary film “Forks Over Knives” an interesting and entertaining way to review the compelling scientific case for a more plant based diet. This readily available DVD has received enthusiastic feedback from many patients.
Thank you for reading this newsletter. If you are thinking about implementing all or part of the preventive healthcare program, go to this link and listen to Dr. Dean Ornish in this short thoughtful summary.
I wish you all good health and wellbeing in 2014
Dennis R Tucker, Ph.D., L. Ac.
