OPTIMIZE YOUR HEALTH
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AGE-RELATED Health Tips!
- Sleep and Stress
- Early Disease Detection
- Risky Behaviour Reduction
- Treat Hormone Deficiencies
The British Columbia Cancer Association (BCCA) estimates that 50% of cancers can be prevented with lifestyle changes (including diet). 35% of cancer deaths are estimated to be avoidable through dietary modification.
Avoid the following:
- Red meats.
- Fried foods.
- More than two alcoholic drinks per day
- While many people speak of super foods, it is important to identify palatable and easy-to-access sources of super foods in your diet. For most people with a risk of heart attack and stroke, fatty fish rich in omega-3 fatty acids are the most important single food choice. Fishes highest in omega-3 fatty acids include mackerel, salmon, anchovy, sardine, and to a lesser extent, various white fish. An assessment of your body’s mercury levels will advise you how fastidiously you need to avoid mercury-laden fish such as tuna and swordfish. Other super foods include multicolored fruits, berries, nuts, multicolored vegetables, and whole grains. A personal health assessment can help you decide which super foods are most important for your particular disease risk profile. Most people need a nutritionist, such as Ramona Josephson and her 90 day program, to help design their diet.
- The most promising dietary intervention but the least exciting one is Calorie Restriction. This is based on the theory that less food metabolism produce less waste products and dangerous byproducts that breakdown your cell metabolism, thereby leading to disease and aging. A 20 year study of monkeys has shown that Calorie Restriction or CR can extend the lifespan as well as the quality of life of higher mammals. In human terms, this would mean the reduction of total daily caloric intake by 20 to 30%. There are thousands of people in North America who have embarked on this CR program. Even if you are not able to practice such strict diet reduction, reducing high glycemic index carbohydrates in your diet may have a similar effect.
Participation in a regular exercise program promotes physical and mental health. There are numerous studies showing the benefits of exercise to reduce depression, cancer risk, diabetes, heart attack, stroke, and dementia. Resistance exercise involving weights improves muscle mass as well as helps prevent osteoporosis. Resistance exercise has also been shown to increase testosterone and growth hormone levels, important natural anabolic steroid hormones needed increasingly by human beings as we age.
Recently, a genetic test has become available that will help predict whether your individual body type is designed for endurance exercise or resistance exercise. A personal health consultation is important to ensure that you are safe for exercise and to help determine which exercise program is suitable for you.
S: SLEEP AND STRESS
Your body and mind both require sleep to function optimally. Lack of restored sleep can have grave consequences for your health, including:
- Hypertension, heart attack, and stroke.
- Immune dysfunction, including reduced activity of the body’s natural killer cells.
- Impaired learning and memory.
- Impaired metabolism and weight control.
- Daytime fatigue and related accidents.
- Mood decline and depression.
- Increased stress hormone levels with reduced natural anabolic steroids such as human growth hormone and testosterone.
DAYTIME SLEEPINESS AND FATIGUE?
Take the Epworth Sleepiness Scale to measure your level of fatigue.
Sleep apnea occurs when your body neglects to breath for a few seconds at a time while you are asleep. This can either be central from the brain or obstructive from narrowing of the air passages when you are relaxed. Consult Dr. Frame to organize a sleep apnea test. You can take a small gadget home, clip it to your finger, and measure if you are becoming oxygen-deprived while you sleep. Improving sleep apnea and lowering blood pressure improve daytime energy and increase metabolism and concentration.
Stress reduction is vital to longevity and quality of life. A personal health assessment can help determine if you need depression and anxiety help, adrenal hormone balancing, or further counseling.
Many supplements are available with the latest fashionable supplements claiming all kinds of health benefits. It is important to differentiate between anecdotal evidence and true scientific studies. Anecdotal evidence usually means a few individual testimonials employed to help sell a particular supplement. Evidence based on proper study is difficult to find and changes often. A personal health assessment with Dr. Frame can provide a forum for you to discuss which supplements are most important for your own personal risk of disease. You can decide which are your top 5 or top 10 supplements. The following supplements are important for longevity and overall health:
- Omega-3 fatty acids – important for brain and heart health.
- Antioxidants – can prevent Age-Related Macular Degeneration (AMDR) but not heart disease (avoid vitamin E routinely).
- ASA or aspirin – for high risk heart disease but not for average risk people.
- Vitamin D3 – in winter and northern hemisphere, increased vitamin D supplements are needed.
- Calcium and magnesium – individual risks for osteoporosis determine how much extra supplement is required on top of dietary component.
- Resveratrol – this mimics Calorie Restriction (a CR-mimetic) and may help longevity.
E: EARLY DISEASE DETECTION
Your life expectancy can be increased by detailed testing to check for common killer diseases. While your life span will probably never go longer than 120 years, looking for the early signs of debilitating diseases can improve your quality of life. After a personal health assessment you may need:
- CT coronary arteries – to look for hidden atherosclerosis.
- Bone densitometry – to check osteoporosis risk factor.
- Colonoscopy – to find and remove colon polyps before they develop into cancer.
- CT lungs – to look for lung nodules that may be the earliest sign of lung cancer.
- Lungsign – sputa DNA testing to look for precancerous lung changes and atypia.
- F.I.T. – fecal immunochemical testing to look for occult or hidden blood from a bleeding polyp or colon cancer.
R: RISKY BEHAVIOUR REDUCTION
While modern medicine has made incredible strides towards extending the healthy part of our lifespan, silly behavior can shorten your life. Careful attention to the risky things that you do may help you avoid unprotected:
- Toxin exposure (inhaled, ingested, and injected)
T: TREAT HORMONE DEFICIENCIES
In our 40’s and 50’s we lose many anabolic hormones such as testosterone and growth hormone. Additionally we go through menopause and andropause (male menopause). While many people can cope with these hormone deficiencies, others have lives that are severely disrupted. A comprehensive hormone analysis and personal health assessment is vital to see if you can safely optimize your hormones. Hormone Replacement Therapy (HRT) has many benefits and risks that need to be fully evaluated. A North American Menopause Society (NAMS) and American Board of Anti-Aging and Regenerative Medicine (ABAARM) certified physician can help you decide if bio-identical hormone replacement therapy is safe for you.