I had my physical exam this past week and imagine my delight when my doctor focused on the keys to disease prevention. He even gave me a handout that he gives to all his patients that is titled “Keys to Prevention“. It was so exciting to have a medical doctor focus on preventative medicine rather than on prescribing medications. My physical was the result of my new health coverage under the Affordable Care Act. I am a big advocate of healthcare reform. We simply cannot afford to continue with skyrocketing medical costs. Healthcare reform begins with each of us being responsible for our own health care. To that end, my M.D. recommends exercise, plant based wholefoods, stress management and sleep. Hallelujah!
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Keys to Prevention
by Dr. Mark McCabe
Exercise Pyramid – The base of the Exercise Pyramid is cardiovascular exercise. The next level up is resistance training. The top of the pyramid is balance and flexibility.
Diet: Power Plate – Plant based whole foods. Grains, vegetables, legumes and fruit. Avoid or limit Processed carbs, dairy and animal proteins as they lead to chronic disease and pharmaceuticals.
Stress Management
- Maintaining overall good health
- Getting good sleep
- Regular exercise
- Nutritious diet
- Unplugging from computer periodically
- Meditation and/or yoga
- Balancing work and personal life
- Moderation and/or reduction of stimulants (alcohol, caffeine, etc.
- Cultivating loving relationships
- Experiencing nature regularly
- Importance of massage
- What is your Ikigai or Plan De Vida? (purpose)
- Who is your community?
Ten Basic Rules for a Good Night’s Sleep
- Sleep only as much as you need to feel rested and then get out of bed
- Keep a regular sleep schedule
- Avoid forcing sleep
- Exercise regularly for at least 20 minutes, preferable 4 to 5 hours before bedtime
- Avoid caffeinated beverages after lunch
- Avoid smoking, especially in the evening
- Do not go to bed hungry
- Adjust bedroom environment
- Deal with your worries before bedtime
Prevention Resources
1. http://www.heartattackproof.com
Dr. Caldwell Esselstyn’s website
2. http://www.pcrm.org
Physicians Committee for Responsible Medicine
3. http://www.forksoverknives.com
Documentary film Forks Over Knives
4. http://www.thechinastudy.com
Website for The China Study, by Colin Campbell
5. http://nutritionfacts.org
Dr. Greger’s website
6. http://www.pmri.org
Dr. Ornish’s website
7. http://www.nealbarnard.org
Dr. Neal Barnard’s website
8. http://fatsickandnearlydead.com
Documentary film, Fat, Sick and Nearly DeadDr. McCabe said that Orange Blossom should be added to both Stress Management and to Ten Basic Rules for a Good Night’s Sleep. He listens to Orange Blossom every night for sleep and doesn’t know how it ends.
Dr. Mark McCabe is with the Polyclinic Downtown, 509 Olive Way, Suite 900, Seattle WA, 98101. Phone (206) 860-4413
Click here for more information on Mark McCabe, MD
Your body was created to be healthy and it was created to heal. And, I fully believe that we should be able to rejoice in our health and wellness. If you live your life following the guidelines of the Keys to Prevention, you can reform your health care and rejoice in health and wellness.
Check out Seattle hypnosis and Bainbridge Island hypnosis.
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I rejoice in my health and wellness.
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