Healthy eating is based on a simple formula: you must put out more than you take in. When Chief Medical Editor for NBC News Dr. Nancy Snyderman joined me on Mondays With Marlo, she stressed that everyone needs a reasonable distribution of protein, carbohydrates and fat. Eat protein in the morning, and keep late-night meals small.
Click here for the full interview.
For more tips on optimizing your health, see Dr. Snyderman's healthy living tips:
Do Your Research When Choosing A New Doctor
When searching for a new doctor, you shouldn’t just go to the first person who accepts your health insurance. Does the doctor have office hours that work for you? Can you call the office with questions? You should look into the doctor’s cancellation policies and see if you’ll be charged for missing an appointment. Ask whether the doctor has a policy for weekend emergencies. When you visit, look around the office. Is it clean? Is the staff courteous? Trust your gut!
Concentrate On Cutting Out Cigarettes, Not Nicotine
Most cigarette smokers try to quit multiple times before they are successful. The brain does feel sharper on nicotine, but that’s not what gives you cancer – it’s the tar and carcinogens within cigarettes. If you’re trying to quit, get a nicotine patch or gum. Minimize triggers as much as possible, and seek support from loved ones.
Keep Your Mind Active To Help Prevent Alzheimer’s
If you have a family history of Alzheimer’s disease, it is wise to have a genetic profile done. In the meantime, anti-inflammatory medicines like Advil and Aspirin may make a difference. Keep your mind active – read, listen to music and learn new skills. There is strong evidence that these activities can delay the onset of Alzheimer’s.
Don’t Fall For Diet Myths
You can eat after 7 PM and not gain weight. There is no secret -- the reality is that you need a reasonable distribution of carbohydrates, fat and protein. Start your day with protein to get things going. At the end of the day, you have to spend more than you take in.
Avoid The Negative Effects Of Sleep Deprivation
Sleep is the new sex – no one is getting enough of it. Most of us need seven or eight hours to stay healthy. When you don’t get an adequate amount of sleep, your body perceives it as stress, and begins producing stress hormones. This will make you crave carbohydrates and fat, which can lead to weight gain. You may also become irritable. Nothing good comes from not getting enough sleep – it’s also a stressor on your heart and lungs. Sleep allows your body to heal and restore itself.
Help Your Kids Build Up Natural Immunity
Parents don’t need to sanitize and control everything their baby comes into contact with. When kids get outside and spend time in a natural environment, they build up immunity to bacteria that could harm them if they exist in a sterile landscape. Here are the key things you should do to protect your kids: <ol> <li>Wash your hands before preparing food.</li> <li>Separate raw meat from vegetables.</li> <li>Wash your hands after you go to the bathroom.</li> </ol>
Avoid Hormone Therapy For Anti-Aging Purposes
Although many people have begun using natural hormone therapy to retain their youthful appearance, it could pose a huge risk to your health. There is no evidence that this treatment actually works, and we don’t know if it’s safe. Long-term exposure to estrogen and testosterone can be dangerous. If you’re injecting hormones or using them in suppository or cream form, you don’t know how much you’re getting.
Get Rid Of Age Spots On Your Skin
Before you worry about getting rid of your current age spots, focus on preventing future ones by wearing sunscreen every day. If you’re willing to invest in Retin A and use it regularly, it will take away fine wrinkles. There are over-the-counter fading creams that work, but you need to stick with them if you want to see results. Red spots can be removed through laser treatments performed by your dermatologist.
Ask For Help When Acting As A Caregiver
If you're caring for an elderly parent or relative, it's easy to let your own needs fall by the wayside. Caregivers have an increased risk of heart attack, stroke, depression and weight gain, so it's more important than ever to stay vigilant about your wellbeing. Don't try to do it all on your own -- call on friends, neighbors and siblings to help with caregiving duties.
Avoid The Mid-Afternoon Slump
We’ve all felt lethargic after lunchtime, and it’s likely because blood sugar rises, then plummets after a meal. Keep dried fruits and nuts at your desk to give you a boost of energy. If you metabolize coffee quickly, have a cup to get energized.
Treat High Blood Pressure
You may hate taking medication, but if you’ve got high blood pressure, it’s crucial. High blood pressure increases your chances of heart disease and stroke. If you’re not overweight or smoking, these meds could save your life. Go to your doctor and find out why you’re hypertensive – lifestyle changes like diet and weight loss can dramatically improve your situation.
Monitor Your Skin
Avoid skin cancer by maintaining a good relationship with your dermatologist and going in for yearly checkups. Wear at least 30 SPF when you’re outdoors. If you have a mole or another blemish that’s changing color, bleeding or looking different, get it checked out. The American Cancer Society has a great guide – the ABCD of skin cancer that you can look to for guidance.
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