1. Eat a healthy diet.
Get 6 to 10 servings of vegetables and fruits daily. (I prefer
organic produce.) One easy way to achieve this is to
prepare a smoothie with dark berries (often called "brain
berries" for their beneficial effect on memory) from the
freezer, “green” powders with vegetable grasses, spirulina,
chlorella, and other protein sources,such as rice and pea
protein powders, some kale or spinach, and some fresh
orange juice or almond milk.
Lunch should include a salad, a vegetable soup and a piece of washed organic fruit.
Dinner should incorporate vegetables known to promote
health and reduce cancer risk such as the cruciferous
vegetables (broccoli, brussel sprouts, cauliflower).
Spices are important with turmeric, cumin, sage, ginger, garlic, and hot peppers all having established medical benefits.
At all costs trans- fats and high fructose corn syrup should be banished.
Alcohol and caffeine should be moderated. Green
tea should be the stable drink along with filtered water.

2. Make fitness a priority.
Without question we have become a sedentary society and
physicians are not immune. We often sit for prolonged
times at work and conferences and work long hours. It is
important however to make fitness a priority. Usually early
mornings are the best time, as the day gets busy. A home
gym, if available, is a great option but I find a nearby fitness
center with group classes motivating to get up early and
see workout friends. A minimum workout of 30 minutes, 4
to 5 days a week is important. This should rotate cardio
training, weight training, and flexibility such as yoga. Stand
as much as possible. Recent studies show chair time is life
shortening. Standing and treadmill desks, like the one I use
at home, help promote movement. Exercise can be broken
into two sessions such as 20 minutes in the morning and 30
minutes at lunch time with the same benefit as if done all at
once.
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