Reducing the 4 Key Contributors to Disease and Stress


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Diabetes sugar testing

Once you develop diabetes, this will be a daily regimen!

According to an email I received from Dr. Bernadette Melnyk, Dean of the College of Nursing at The Ohio State University (my undergraduate alma mater!), “Research has shown that just four behaviors—i.e., not smoking, eating five fruits and vegetables per day, engaging in 30 minutes of physical activity five days per week, and drinking only in moderation if you drink alcohol, which is one drink a day for women and two drinks a day for men—results in 66% less diabetes, 45% less heart disease, 43% less back pain, 74 % less stress and 93% less depression in addition to less absenteeism and higher presenteeism at work.”

Wow! If you want to avoid disease, radically improve your quality of life and increase your longevity, you only have to do these four things. And if you are already doing most of them, you only have to do engage in one or two more behaviors / activities!

Example: If you get together with your girlfriends or coworkers a few times a week and drink three Cosmos each time, cut that down to one Cosmo and add two cranberry juices with a twist of lemon or lime. Or better yet, skip the sugar and add a water or soda water with that same twist. Easy, eh? If you think about it in advance and plan an alternative, it is easy. You could have a water first, then a Cosmo, then a cranberry juice. The point is to socialize with your friends or coworkers and have a good time, right?

Example: If you find it hard to incorporate 5 servings of fruits and veggies per day into your diet, add a breakfast smoothie. You could get 4-5 servings all in one fell swoop. I do this and drink mine on my way into work on the weekdays, or on the way to the gym on the weekends. This is one way that I get the 8-12 servings of fruits and veggies I consume each day. And no, I’m not a vegan or vegetarian. (Admittedly, though, I often go a few days with no meat.) For samples, check out my smoothie recipe ebook.

Cigarettes age you.

Cigarettes age you…but the habit can be hard for many to kick.

Smoking ages you. But I know it’s hard to quit. The key is to replace your smoking habit with another, healthier habit. Why do you smoke? What do you get out of it? Do you smoke when you’re stressed, to calm down? Learn some deep breathing or instant relaxation techniques. Do you smoke when you’re bored? Get up and walk around or do some stretches. Do you smoke to socialize? Think of another reason or opportunity to socialize and go for it.

Here’s to your continued good health!

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