1. SLEEP
The immune system is directly affected by sleep. Enough sleep is crucial to stay healthy- the ideal amount of sleep is 8 hours a night. Try to go to sleep and wake up approximately the same time every day.
If you snore, you may have sleep apnea and should have a sleep study
Poor or insufficient sleep leads to infections, difficulty concentrating and chronic fatigue
2. EXERCISE: aerobic and weight bearing
Exercise is important for your heart, your bones and your mental health. One hour 3 days a week (or more) would be great, but even a 10 minute work out is better than nothing. If you don’t have time to go to the gym, walk the stairs, do jumping jacks, jump rope, run in place
3. HEALTHY EATING: YOU ARE WHAT YOU EAT
You can get most supplements from food, which is better/more natural than getting them in pill form. Antioxidants are heart healthy.
- ANTIOXIDANTS
Many of these foods are also high in fiber and vitamin C
- MEDITERREAN DIET
Extra virgin olive oil, fish (rich in omega 3 fatty acids), whole grains, vegetables, fruits, beans, lentils, nuts, cheese, yogurt
Choose poultry rather than red meat
Decrease sweets and sugary drinks; wine is fine (no more than 2 drinks a night)
- PLANT BASED FOODS/AVOID PROCESSED FOODS
Fruits, vegetables, nuts, seeds, whole grains, oils, legumes, beans, herbs, spices
DECREASE CARBS & WATCH PORTION SIZES:
Avoid simple carbs-cookies, candy, ice cream, pie, cake
Decrease complex carbs; all carbs should be “brown”- sweet potatoes, brown rice, whole wheat bread, whole wheat pasta
Alcohol - beer is especially high in carbs and can also cause gout and kidney stones
- SUPPLEMENTS (dictated by blood tests)
Vitamin D3- important for bones, if found to be low or you’re postmenopausal
Vitamin B12- affects blood and nerves; gives energy- necessary if low
Iron- If you are found to be low in iron, an iron supplement (with vitamin C to help absorption) can be useful
Fish oil- good for heart health
Coenzyme Q
Metamucil and other natural fiber supplement (berries)-use if constipated- good for intestinal health
• With a few exceptions, I do not think any other supplements are necessary and some have been found to be harmful
- WATER
It is crucial for kidney and skin health to keep hydrated.
AVOID HIGH CHOLESTEROL FOODS (if you have high cholesterol):
red meat, eggs (yolk), cheese, ice cream, whole milk, shellfish (lobster and shrimp)
4. STRESS RELIEF
Stress also lowers the immune system
Modalities to help stress include: yoga, meditation (you can download an app ie headspace), breathing exercises, aerobic exercise, acupuncture and psychotherapy.
Westchester: 297 Knollwood Rd #208 White Plains, NY 10607
Office Phone: 212-686-4014
Facsimile (Fax): 212-686-4016
Manhattan: 161 Madison Ave #11W, New York, NY 10016
Office Phone: (212) 686-4014
Facsimile (Fax): (212) 686-4016