HEALTHY YOU

Heal Checklist 101

STORY MICHELLE JO HN S

living a healthier life begins w ith having annual physical exams that include lab tests w hich provide you information about your health. These exams and tests are part of healthy aging. Ideally, annual physical exams begin at birth and continue throughout the spectrum of life, providing you w ith a continuum of know ledge about your health. As an adult, it becomes more important to know your health markers and how those numbers pertain to health as you age.

If you didn’t begin tracking your health in early adulthood, you could ask your doctor for a copy of your medical records for the past 10 years, or as many as you can gather, to get an idea of how your numbers have evolved as you’ve aged. If you have not been seeing the same doctor and have not transferred your health records w hen you changed doctors, you w ill likely have to start w ith comparing yourself to the norm. O nce you begin tracking your health, you w ill have a history of your personal norm.

U nfortunately, most people don’t track their history; they are uninformed of the most important bio indicators of their health. These markers are as unique as a fingerprint. U nless you have been tracking your health indicators it is hard for you to know w hat is normal for you, leaving you to be assessed based on w here your health indicators track w ithin the “normal” population. It is equally as important that your health is assessed by the proper indicators. Doctors usually have a “normal” checklist that often does not include some of the most important bits of information.

According to Life Extension health sciences, the follow ing lab tests provide the best overall picture of health.

*Though most of the tests for men and w omen are the same, the healthy and optimal ranges are different.

A chemistry panel and complete blood count help evaluate cardiovascular health and general w ell-being including liver and kidney function. The table below includes a comprehensive list of w hat to include in your assessment. Ideally, the test should be done tw o to six hours after a meal to give you the best idea of your everyday life scenario. Fasting numbers may be slightly skew ed as they may not provide a realistic picture of a day in your life after meals.

A general lab test measuring inflammation and essential vitamins and minerals may provide you an idea of inflammation, autoimmune conditions, muscular health, intracellular health and nerve function.

Assessing your health w ith an annual examination including the above listed health indicators is important to understanding your current state of w ell-being. O nce you know your health markers, you can then make decisions to improve or preserve your quality of life. Additionally, regular exercise, eating a complete array of fruits, vegetables and proteins, drinking half your body w eight in ounces of w ater each day, and getting seven to eight hours of quality sleep w ill help your overall health.

If you have questions or want more information on the contents of this article, contact me at mjohns@transforming-wellness.com.

Getting Healthy in an UnhealthyWorld

TEXT BY ALLISO N W HITE

O W N ER, W ELLN ESS MD

Imagine you are driving dow n the interstate one bright, sunny day w hen suddenly your check engine light comes on and your car begins to slow. O nce on the shoulder, you realize that your car w as due for an oil change about 20,000 miles ago. Additionally, you remember how you replaced the premium fuel that your ow ner’s manual suggested w ith cheaper regular fuel. And you ignored the recommended 60,000-mile service.

This is obviously an exaggeration; you w ould never ignore servicing your vehicle, nor w ould you put improper fuel in its tank. Unfortunately, though, many of us ignore the daily signs that our most important vehicle, our body, is not running properly.

W ith fast food restaurants on almost every corner and so many stressors in daily life, it is no w onder that Americans have seen their w aist sizes increase over the last decade. In fact, according to the CDC, a w hopping 73.6 percent of Americans ages 20 and over are overw eight or obese, w hich increases their risk of developing diabetes, heart disease, cancer and dying prematurely. Americans dine out more than ever before. W e spend less time around the family dinner table and more time in drive-through lines or sitting at restaurants. W e also spend more time sitting in front of screens and less time outside. Unfortunately, all these factors have served to the detriment of our health.

How can we get healthy in this unhealthy world in which we live?

1. Decide to make a lifestyle change.

Take the w ord “diet” out of the equation. Fad diets inevitably fail and old habits creep back in. Real change occurs w hen daily habits change permanently.

2. Set a goal to make one small change a week.

A good goal w ould be to increase w ater intake and eliminate soft drinks or to replace pre-packaged foods w ith fresh vegetables and healthy protein. By adding a new habit each w eek, you w ill begin to see changes in the w ay you look and feel w ithout being overw helmed.

3. Get outside in the fresh air and sunshine.

W alk outdoors for at least 20 minutes every day. This habit is good for your mind as w ell as your body!

4. Fuel your body properly.

Seek guidance from a trusted healthcare professional if you are unsure w hich foods are best for you to eat to make positive changes. Having a simple meal plan to get you on track makes the transition to healthy eating easier.

5. Get a tune up!

Do you know your body fat percentage? W hat is your Vitamin D level? Is your thyroid functioning optimally? Do you have chronic inflammation in your body? Are your hormones balanced? These are all important factors to know before starting your overall health and w eight modification. A visit w ith a physician w ho specializes in obesity medicine is a good place to start to receive these answ ers. O besity medicine boardcertification equips doctors to help you implement evidence-based strategies for losing w eight and keeping it off.

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