As a
generalist medical specialist (think about that one for a moment), I think in
terms of whole system, so I picked my three top recommendations for each of
what is called the “triad of health.”
That includes our minds and stress (which we might call mental or
emotional), our physical self, and the chemical goings on inside of us.
Chemical:
ONE: To pick one top thing, of all the possibilities...wow...there are so many possibilities. I will have to go with fish oils! For vegans, use flax plus a DHA from algae. When I started fish oils several years ago, I was taking 10 caps per day, and in under a year, my mental recall was amazing!! Fish oils have been the subject of research in BiPolar Disorder, and beat every drug available in side by side tests. They support immune function, inflammation, ALL hormones but most studied with insulin. And, they are the reason (at least in part) for my being the “smarty pants” that I am (in my field…complete idiot in many others)!
TWO: Greens First. It is my multivitamin. It is my chosen greens drink after tasting (and gagging on) dozens of greens drinks. It is the only supplement I have noticed a “feeling” difference with on an immediate basis. Any and all supplements I take because I believe that they are meeting my needs. But, the only one I ever took and felt an immediate boost of energy was the Greens First.
THREE: Manage stress chemicals…adrenaline, cortisol, noradrenaline, cAMP (overstimulation), and dopamine (overwhelm)…with natures stress protectors. I’m certainly not too proud to say that stress is getting to me…and I don’t let it get too far. I have treated acute heartburn/reflux…and a pretty bad case, with passion flower. I have treated dry goopy eyes with lemon balm. I used a blend of 6 adaptogens preventively when we had twins. (It wasn’t very stressful at all, but I was ready). I routinely use Reishi or a blend of mushrooms when stress beats up my immune system. Join me in admitting that stress is part of your life, and soothe it appropriately. Or, if you don’t want to admit stress, use them for improving endurance and recovery!
PLEASE NOTE: First is ALWAYS eating lots of colors, lots of veggies, and adequate protein. I am assuming that this is being assumed…no supplement will work on top of a poor diet.
Physical:
ONE: “Baby Patterns” This is a series of exercises I modified from Paul Chek’s primal patterns. These are simple, full body movements that use the large muscle patterns learned as a baby. Using them, I stay in pretty good shape with minutes of exercise a week! They can be modified for any fitness level, from super easy to very challenging. They can be done at work (so quick you don’t sweat), or anywhere you have a few feet of floor, a wall, or chair. I have a one page summary that I am happy to share if you email a request.
TWO: FUN! My “other” exercise is playing with my kids. They ride on my back, I toss them around, chase them…we have fun! And this is where I work up my “sweat” these days versus pounding the pavement, road work, or the painstaking repetition of “cardio machines.” Play so hard you sweat…and if you don’t have kids, or they are grown, play something else that is fun. Plus, have you ever seen a playful person look “old” or unhealthy…have you ever seen an “old” person who was playful?!
THREE: Yoga! I am a novice at yoga, at best, but I have one simple program that takes about 5 minutes using basic yoga movements. If you love it, certainly go for more. Yoga gently stretches your body, includes some body weight resistance work, and is perhaps the only time of day I calm my mind! Great for focus, flexibility, even strength! And calming!!
Mental:
ONE: Make at least 80% of your actions (your to-do list), things you want to do...that make you feel good, happy, satisfied, pleased, passionate, etc. I call this "self responsibility." You will exhaust yourself, and be limited from that exhaustion to serve yourself and others, if you continuously have a to do list of shoulds, need to’s and painful obligations. AND, don't beat yourself up because you spend too much time in “obligation” right now...it is a process to learn to serve yourself AND others. Being kind and giving to yourself is part of meeting your needs…pick the one (most painful) thing…and get rid of it.
TWO: As I say in my book… “If it’s worth feeling, it’s worth saying!” The art of expressing your feelings, needs, and desires without blaming and inciting defensiveness is a worthy endeavor. It’s a work in progress for me, but the value of getting good at this is immeasurable! I recommend a book called “Non-Violent Communication.” The summary is this…you can have your cake and eat it too! You can get the basics from their website, more from their book, and even more from local trainers in NVC (no referral here, just keep an eye out).
THREE: Boundaries! And being nice in forming them! It is stressful to allow others to cross your boundaries, and both you and the crosser suffer (maybe some passive aggressive attitude!?), so don’t do it! The trick is to notice and pay attention to when you are resenting what you are doing or allowing someone else to do. You will also notice that you are exhausted, as there is no work more tiring than letting people step on your boundaries. Non-Violent Communication is a great step by step system for kindly asking for what you want…particularly needed for us conflict avoiders!
And for the number one health tip, to make an even 10 total: Ignorant curiosity! While I am no master of ignorant curiosity…and it is not something we are taught very well (the message in this culture is “don’t be stupid!”), this may remove more stress from your life than anything I can offer! I practice ignorant curiosity in my clinic pretty well. It has vastly improved my skills and results. The opposite of ignorant curiosity is absolute certainty. Many of my patients are told that they are wrong that they feel unwell, or it’s in their head…because their doctor is certain that this one lab test is normal. Ignorant curiosity might say, hmmm… “that doesn’t explain your symptom, let’s keep looking.” Ignorant curiosity might even cause you to learn something you don’t know…which is completely impossible from a perspective of “knowing.”
Ignorant curiosity also eases the pressure of expectations. How stressful is it to know that something should turn out in one way, and it doesn’t? Ignorant curiosity wonders, almost playfully, what the outcome might be.
I highly recommend beating the drum of ignorant curiosity as often as possible. Our central nervous system learns whatever we practice. The saying should be… “Fake it until you learn it.”
That's my best (general) advice after 40 years of life. Love to hear what you think. AND, I would love to hear your advice...what you have learned in your life...that could benefit others. I just might learn something if you choose to share!
Best,
Dr. Stone
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