Prevention, Optimal Health, and Longevity: Part 2
This month we’ll address the topic of Optimal Health. As we develop the subject, we will need to be keep two words in mind:
REALISM and PERSEVERANCE
The Optimal Health Model is defined by the Office of Public Affairs as “the dynamic balance of physical, emotional, social, spiritual, and intellectual health.”
It is not far from the Loma Linda University motto that Dr Dominique Fradin-Read pursues in her daily practice: “To Make Man Whole.” And it is not surprising to find out that Loma Linda is one of the five blue zones in the world with the highest number of centenarians.
When trying to reach optimal health, we should consider our current health status as a “health capital” the same way we would consider our “wealth capital.” We start by evaluating our current assets, then minimize the risks inherent to certain conditions, and define the best reachable goals over time.
One obvious preliminary comment: no one is equal when it comes to this health capital and each of us should define the goals based upon our own starting point.
Basic health evaluation and risk assessment
This can be done with a thorough consultation with our VitaLifeMD providers and in-depth blood testing to identify one’s potential medical weaknesses and concerns for the future. These blood tests will not only look at the current levels of the individual patient but at some inherited genetic markers that could predispose for certain diseases in the future.
An example of these genetic tests is the MTHFR (MethyleneTetraHydroFolate Reductase) test; the presence of some variants for this essential DNA gene can affect methylation and be at the origin of various medical conditions such as mood disorders, early cognitive decline, miscarriages and even some types of cancer.
The Galleri test and the OMIC-m Age test described in our previous newsletter can help identify at an early-stage conditions that would otherwise have been missed. As mentioned before the new OMIC-m Age test will not only tell you your current biological age but also specify the main causes of your aging process and guide you to know what should be improved to slow down the process.
Some imaging studies can be added to identify anatomically some potential organs abnormalities that need be watched in the future.
Although there are many conditions that can impact one’s health over time, some are more frequent in our Western civilization, easy to identify and usually fully reversible with a good treatment plan.
There is no need to get in the details of the risks linked to excess weight or obesity and the medical complications associated with this–higher risk of cancer, higher risk of cardiovascular disease, diabetes, Alzheimer disease and osteoarthritis. Insulin resistance and metabolic syndrome with elevated glucose blood levels are a growing public health issue in the United States and at the origin of several chronic diseases.
High cholesterol levels can increase the risk of plaque deposits in the arteries linked to heart disease and stroke.
Vitamin B12 is an important vitamin acting at various levels of the body and its deficiency can impact one’s health in many ways. Symptoms such as fatigue, weakness, cognitive difficulties, anemia, neuropathy can occur, and long-term lack of this vitamin can even impact heart and brain function. It is therefore important to identify the deficiency itself early in life as well as its origin. Deficiency in B12 can be caused by dietary habits- strict pescatarian-vegetarian or pure vegan diets-as only products from animals “with feet and wings” can provide B12 in food. However, the causes of vitamin B12 deficiency vary beyond consumption. A recent French study showed that only 2% of the participants with B12 deficiency presented with inadequate dietary intake; other factors were involved including malabsorption, gastric bypass, bacterial overgrowth, and long-term use of certain medications (e.g., proton pump inhibitors and H2 receptor-blocking drugs, which might interfere with the release of vitamin B12 from food sources).
Vitamin D deficiency is equally important, and its deficiency might affect one’s health in various ways. This vitamin plays an essential role for the absorption and fixation of calcium in the bones, reducing the risk of osteoporosis. In addition, vitamin D, especially in its D3 form, has many other roles in the body. It has been shown to reduce cancer growth, help control infections and reduce inflammation. Its deficiency is often frequent with the use of sunscreen and the fact that many of us work indoors most of the time. Some patients believe that living in areas of high level of sun exposure, California being one of those, and going outside in the sun a few minutes per day will be enough to bring their blood to a correct level. They are often surprised to discover that this is not always the case. The explanation was given by the results of several studies showing that high levels of atmospheric pollution can reduce the amount of UVB significantly and that living in such areas can be one of the reasons for Vitamin D deficiency.
Interventions to optimize one’s health.
Now let’s suppose that we have identified your “health capital” and are addressing some of the weakness. What are the common denominators that everyone could start working on at any level to improve one’s health? What can we providers do to help in that sense and be good “health advisors” for our patients to achieve “the dynamic balance of physical, emotional, social, spiritual, and intellectual health?”
We first need to establish attainable goals, and this varies from person to person. Just be REALISTIC with your expectations.
Then in the same way you need to diversify your investments when you want to improve your wealth, we are going to diversify our interventions to get the best results for your health and wellness. Results might not be immediate, or you might be partially successful at reaching the goals. Do not worry and just be PERSISTENT. It will pay off in the long term.
Everything starts with lifestyle improvement with a reminder of the 5 pillars of good health.
1. Good nutrition
Good health starts on your plate!
Let’s ensure that the food you eat is organic and combines the highest quality nutrients. Make sure you include a variety of food, enough good sources of protein and fruits and veggies. A plan inspired by the Mediterranean diet will always be safe as it has long been proven to help with good health and longevity. If you have specific health concerns your provider will guide you through a plan adapted to your needs.
Never forget the notion of pleasure: your meals should be tasty and colorful and siting at a dinner table should be fun.
2. Adequate level of exercise
This will have to be determined by your initial level of fitness.
Daily physical activity is crucial to good health. It does not have to be strenuous if you have not yet started any program. Yoga, Pilates or even walking will be a good way to get accustomed to being active. You will find yourself energized and invigorated and will be inspired to continue a regular exercise program. Just start!
And for those who already have trainers and are on top of their physical activity, our recommendations are to just be careful not to overdo it and risk injuries that would incapacitate them for a while.
3. Sleep
We all know how important sleep is for good health. Not getting enough sleep increases the risk of many conditions and illnesses, ranging from heart disease, stroke, obesity, chronic infections, and autoimmune conditions. Good sleep enhances brain performance and protects against cognitive decline and mood disorders.
Dr Marishka Brown, a sleep expert at NIH mentioned that “Healthy sleep encompasses three major things. One is how much sleep you get. Another is good sleep quality – uninterrupted and refreshing sleep. And the last is a consistent sleep schedule.”
Most adults need at least 7 hours of sleep daily. Sleep disorders should be addressed as a priority as good sleep is a biological necessity.
4. Stress management
Stress is often referred to as “the silent killer”.
Not only it can wreck your emotional well -being but chronic stress works insidiously on your physical health causing hormonal and metabolic imbalances that progressively harm the body and become life-threatening if not addressed on time.
Conditions such as high blood pressure, heart disease, digestive disorders, sexual dysfunction, mood and eating disorders, memory problems and cognitive decline are linked to chronic stress.
The list is long and again the detrimental effects of stress happen insidiously without us realizing fully how our body is reacting. The good news is that chronic stress can kill you but only if you let it be!
You will never be able to eliminate fully any stressor in your life (this is part of our crazy life and the results of our civilization). But with appropriate management and proactive strategies you can prevent long-term harm.
Each of us should make it a priority to find a way to relax and get distracted from the stress in our lives.
5. Self-realization and personal development
Self-realization and personal growth are the ultimate goal to achieve a happy and fulfilling life and contribute to our general optimal health. We can refer to the Maslow’s pyramid for the hierarchy of needs to achieve the highest levels of self-awareness, self-confidence, and self-realization. Personal development includes the various areas of optimal health: physical, mental, emotional, spiritual, social.
Taking care of your health with a positive mindset and focusing on improving yourself will bring tremendous results in terms of clarity, purpose, and passion in life.
Let’s work together to achieve our goals in 2024.
Dr. Dominique Fradin-Read and the VitaLifeMD team wish you a healthy and happy New Year!