MY COMMON-SENSE HEALTH TIPS

          We live in a Vulnerable, Uncertain, Complex, Ambiguous and Disruptive (VUCAD) environment. Our modern life leaves us with little time to look after our own health and we farm out our health issues entirely to the doctors. We have little time to fully check what is available in the Internet. Of course there is a lot of false news and good science-based news. But we have to be discerning to check and counter check before committing ourselves to really look after our own health!

         Much of our health problems are due to our lifestyle and diet. These are totally under our control.

I wish to summarize, simplify and systemize what I have learnt below:

 

Things to do

          Reasons

One test to perform

(a) We all eat processed and refined food, thus it is vitally important to start testing for Diabetes

The long term consequences of diabetes are blindness, heart problems, kidney dialysis, amputation and some form of cancer.

Modern science-based research finds that some 99.5% of people, who are obese, overweight and with belly fat, have Type 2 diabetes. And some 40% who are thin on the outside but fat on the inside (TOFI) are also diabetic. Once we know whether we are diabetic or not, we will be inspired or motivated to really look after our own health.

Two things to check often

(a)  Blood pressure

(b)  Glucose level

Important to maintain blood pressure and glucose level in the normal range to be healthy.

Three things to minimize or avoid

(a) Sugar in any form

(b) Fructose in Starchy root vegetables

(c)  Oil—hydrogenated oil

Processed sugar is deadly. See Sugar and Health

Excess Fructose in starchy root vegetables is a killer. See https://www.health.harvard.edu/heart-health/abundance-of-fructose-not-good-for-the-liver-heart,

All hydrogenated vegetable oils are disastrous for our health


 

Four vegetables to increase

(a)  Green leafy vegetables

(b)  Bitter vegetables

(c)   Non-starchy fibrous vegetables

(d)  Fiber---Digestible and indigestible

 

All these vegetables are low carbohydrates (LC) because when they are digested, they do not produce much SUGAR for the body. They provide essential nutrients and fiber.  

(a) Like Swiss chards, baby spinach, arugula, kale, lettuce, bok choy, collards, parsley, cilantro, collard greens.

(b) Like bitter gourd, mustard green, asparagus.  

(c) Like broccoli, peppers, Brussels sprouts, cabbage, cauliflower, celery, cucumbers, eggplant, mushroom, okra, zucchini, tomatoes, onion, garlic.

(d) Like beans, nuts, oats, oat bran, rice bran, legume, barley, citrus fruits, apple, strawberries, peas, wheat bran, husk, whole grains, cereal seeds, skins of many fruits and vegetables.

Five acts to stay healthy

(a)  Eat healthy fat

(b) Intermittent fasting

(c) Lose weight

(d)  Stay active

(e)  Reduce Alcohol Intake

Moderate intake of healthy fat, like meat, fish, eggs is good (HF).

Intermittent fasting gives our body a chance to burn the excess fat in our liver and belly.

To be healthy we have to lose weight if we are obese.

Walking is a good exercise for elderly

Six lifestyle changes

(a)  Avoid Cigarette Smoking

(b) Enough sleep

(c) Reduce Stress

(d)  Attitude of gratitude

(e)  Forgive more 

(f)   Love more

Lifestyle is vitally important in our physical, emotional and spiritual health.

Reduce stress through our religions, TM, qigong, taiji, dancing, chanting, yoga, music, prayer, etc.

Always thank God, family and people for making our life more beautiful and pleasant.

In architecture, Function comes before Form.

Similarly, in health, Forgiveness comes before Love.

Seven things Don’t wait:

(a) Until health problems to pray to God

(b) Till our friend is sick to visit him

(c) To serve others 

(d) To be kind

(e) To be patient

(f)  To be tired to rest

(g) To be sleepy to sleep

 

 

 

What more can I say?

 

 

Please add more for yourself!

 

         You have to experiment with your diet as different people react differently with food. What food is alright with you at one period may not be alright at another time.

 

         You may like to read:

My Type 2 Diabetes

My 80/20 Eating Rule 

 

         Written on 8 January 2020