How frequently should healthy adults without pre-existing health problems have periodic physicals?

A reasonable guideline would be twice in their 20s, three times in their 30s, four times in their 40s, five times in their 50s, and annually thereafter. Attempts to apply scientific rigor to what should be included in the history, the physical, and screening laboratory studies can argue that almost none of this is cost effective; yet I feel that periodic examinations are a good way for doctors and patients to get to know one another, to identify risk factors, to discuss lifestyle issues and to review immunizations while discussing benefits, risks, and costs of screening procedures. Read the rest of this entry »

Most of us have heard throughout our life that eating fruits and veggies is very important…  It really is true that eating fresh fruits and veggies every day is essential to a healthy diet and a healthy body.

If you are not eating your daily greens and colorful fruits, now is the time to start introducing these into your diet. Read the rest of this entry »

Very simply, we must decrease our consumption of omega-6 oils. Snacking on seeds, edamame, and whole foods is still healthy. But cut back on processed foods, which are high in omega-6-laden seed oils. At home, cook with oils and fats with a healthy balance of omega-6s to omega-3s.

A few oil seeds — canola and flax, for instance — have a very favorable ratio of the two families of essential fats, and they can be used by themselves (canola) or in combination with other oils (flax) to change the balance of omega-3s to omega-6s. Mix flax and canola with any of the other seed oils (corn, safflower, etc.) to produce a healthy blend. Read the rest of this entry »

It’s no wonder that many people feel extra soreness and aches in their backs during winter months — they’re often not getting enough vitamin D. The body makes vitamin D from the sun’s ultraviolet rays, so it’s known as the sunshine vitamin. However, even in the sunniest parts of America, this essential vitamin for keeping bones healthy is in short supply during late fall and winter.

Up to 8 out of 10 persons will have back pain in their lifetimes. In many cases, there is no evidence of any injury, disease, or bone problem like a slipped disk. An extensive review of clinical research in a report from Pain Treatment Topics found that help may be available from a surprising champion of pain relief Vitamin D. Read the rest of this entry »

Fuji, Golden Delicious, Granny Smith, Gala, Braeburn, Honeycrisp…the list goes on, with over 7,000 types of apple cultivars in existence. Not native to the United States, this fruit was brought over by the early colonists and migrated across the country. They have become Washington state’s largest crop, producing 50% of the apples grown in this country. Trees traditionally flower in May and yield fruit from late August to early November, making this the perfect time to eat and enjoy them.

The Washington State Apple Commission reports that Americans eat approximately 19 pounds of fresh apples annually, compared to about 46 pounds consumed annually by residents of European countries. Read the rest of this entry »

While exercise can boost mood, its health benefits have been oversold.

Moderate exercise can reduce the risk of diabetes in people at risk. Exercise may reduce the risk of heart disease and breast and colon cancers.

Though the evidence is mixed, exercise may also provide benefits for people with osteoporosis.

Physical activity alone will not lead to sustained weight loss or reduce blood pressure or cholesterol.

Exercise has long been touted as the panacea for everything that ails you. For better health, simply walk for 20 or 30 minutes a day, boosters say — and you don’t even have to do it all at once. Count a few minutes here and a few there, and just add them up. Or wear a pedometer and keep track of your steps. However you manage it, you will lose weight, get your blood pressure under control and reduce your risk of osteoporosis. Read the rest of this entry »

A diagnosis of type 2 diabetes means lifestyle changes that can be frustrating but are important for a long, healthy life. At the top of the list is adjusting to a type 2 diabetes diet, but a new study of overweight and obese diabetics, published in August in Journal of the American Dietetic Association, suggests that diabetics often don’t follow recommended nutrition guidelines.

Ninety-three percent of participants consumed more calories from fat than they should, 85 percent consumed too much saturated fat, and 92 percent took in too much sodium. Read the rest of this entry »