{mosimage}For most of us getting healthy is always at the top of our New Year’s resolutions, Dr. Salter gives us tips on starting the year off in health!
Ten Steps to Vibrant Health
By Dr. Christine Salter
Health is not simply the absence of disease: it is a state whereby the body is repairing itself optimally producing vibrant thoughts and actions; this state can be achieved by a series of simple steps:
Eat foods that will produce healthy cells.
Food is defined as: ‘solids or liquids that nourish and cause living things to grow. Ideally, food should be organic, and eaten in as near its natural state as possible, examples would include organic fruits, vegetables, and legumes such as chick peas and black beans; whole grains such as brown rice; plant-based fats such as olives, and avocados; nuts and seeds, such as flaxseeds, almonds, pumpkin seeds, and sunflower seeds. These foods should be eaten on a daily basis. What is done on a daily basis governs whether the cells are healthy. In turn, healthy cells produce healthy tissues which produce healthy organs; those healthy organs produce healthy organ systems which in turn produce healthy bodies.
It is important to minimize the use of animal products unless they are free-range, toxin -free, and antibiotic-free. The use of antibiotics in animal feed is increasing the risk of antibiotic resistance. Excessive antibiotic use has been linked to an increase in breast cancer.
It is also important to avoid items that are toxic to cells such as, trans-fatty acids. These are found in margarine, most store bought baked goods, many packaged cereals, and frozen items. The only way to know if an item contains trans-fatty acids is to read the label! It may not say “trans fatty acids”, instead it might say partially-hydrogenated soybean oil. Trans-fats are directly toxic to the arteries and so if there is already a history of heart disease, it is imperative to avoid those toxic substances.
Make your beverage of choice pure water.
The body is approximately 60 % water. It is necessary for all cell functions, and proper elimination. Avoid beverages that masquerade as hydrating beverages such as sodas and coffee. Juices should be used in moderation as they are concentrated sources of calories without any fiber to buffer them.
Breathe deeply of fresh air.
Open the windows—take deep breaths, so that the cells receive well oxygenated blood.
Keep a positive attitude.
Laugh much! Laughter has been shown to boost immunity, maintain an attitude of gratitude, trust God with all aspects of your life and pray often. Researchers at the University of Pennsylvania found optimistic adults had a stronger immune response when compared to pessimistic adults.
Get at least 7 hours sleep daily.
Get at least 2 hrs of sleep before midnight. Cellular repair occurs during the night hours. In addition, the stress hormones are released in the early hours of the morning. It is important to maintain a regular schedule of sleeping and waking for optimal body rhythms. Sleep deprivation has been shown to increase the risk for diabetes as well as raising blood pressure.
Get sun.
At least 15 minutes of sunlight daily is good for the skin, bones, and brain health.
Exercise.
Get interval type aerobic and resistance exercise daily. Regular exercise will boost the immune system as well as increase lean muscle mass and decrease fat.
Moderation.
Practice moderation in all things. More is not always better.
Use nutritional supplement.
Use high quality nutritional supplements that have been shown to improve health-glyconutrients are a class of nutritional supplements that have been shown to reverse 8 out of 10 biomarkers of aging.
Maintain proper posture.
Use your body in health enhancing ways. Get regular spinal manipulation for proper neuromuscular functioning.
Dr. Christine Salter, a native of Great Britain. She obtained her B.S. in Physiology & Biochemistry from the University of Reading. She has extensive training and experience in osteopathic, naturopathic, allopathic and chiropractic medicine. She successfully graduated from the British College of Naturopathy & Osteopathy, Logan College of Chiropractic, St. Louis University School of Medicine, and St. John’s Mercy Medical Center Family Practice Residency program. She is a board certified diplomate of the American Board of Family Practice. Dr. Salter lives in Saint Louis’ Central West End with her husband and two children.