Ten Things for Health 2000

A new year, a new century, a new millennium. I have been reflecting on the first half of my life and what I might have to share after 50 years with you on this planet. It occurs to me that some very simple personal actions can have an enormous impact on our health, well-being and happiness in the years ahead. What follows is a list of ten. It is not the only ten of course. I’m sure you could make your own list. And I would love it if you would share it with me. Here is my list of Ten things to create a healthier happier life in the new millennium:

1. Wear a helmet. I worked in emergency departments early in my medical career. There were far too many personal and family tragedies related to vehicle and sports mishaps. No one ever expects to get hurt on a bike ride, off road vehicle, snow mobile, motorcycle ride, or ski and snow boarding day. Protect your precious head and neck. Wear a helmet for motion sports every time. And if you don’t care or feel it is a personal freedom issue: Do it anyway. Do it for those who love you, for those who would be devastated to see you hurt. Be an example. And buckle up every time you get in a car. Simple. If you are driving an older vehicle think about upgrading to a model with air bags.
2. Cut some fat (by making easy substitutions). Have a low fat breakfast like cereals with low or non-fat milk, fruits, yogurt. Breakfast is the easiest meal to do with low fat. You won’t even miss it. Do you like bread and butter with your dinner like I do? Go to a real bakery like De Lusso’s or The Village Baker and get some delicious fresh bread. Then skip the butter — it tastes so good you won’t miss it. Use less oil in cooking. Get smaller pieces of a higher quality meat. Eat more fish and less meat. Read labels for fat content when choosing packaged foods. Make the easy changes. It will make a difference.
3. Practice kindness (towards yourself and others). And practice gratitude towards life. Everyone’s life contains a great struggle. Each person’s challenges are unique. But each of us is given our most difficult task. It is that which we need to learn in order to grow. And it is always hard. Recognize this and you will discover more compassion and tolerance for others. It will bring you closer to them and make you a happier person. I promise. For advanced happiness practice gratitude. Take a moment to be grateful for your life, your health, your family, for another beautiful day in Central Oregon. Anything. It opens the heart and can be done anytime.
4. Take antioxidants. If we are to live an active healthy life and want to enjoy longevity we need to protect the cellular machinery of our bodies. Replacement parts are hard to come by. We do not yet know the optimum combination of antioxidants to protect from oxidative damage. But we know that they are important. It would be foolish to ignore them. Take extra Vitamins C, E, and Beta Carotene (see #6 below). Eat lots of fresh green and yellow vegetables and fruits. There are other nutritional antioxidants which are probably very beneficial as well. (Selenium, Glutathione, Coenzyme Q) If you are an aerobic athlete you should try to learn more about protective antioxidants and herbs. The RDAs are not enough. Also, a glass of wine seems to be a very good thing for the heart. And a half aspirin is an added protection for those of us who are at risk for heart disease.
5. Get a good medical evaluation. I won’t say a "physical". Though that is an important part, there is more to be learned by getting the appropriate tests done. Make sure your blood pressure is low (130/85 or lower). Have your lipids checked — not just cholesterol but LDL (the "bad cholesterol" think "Lethal Death Lipids") and HDL (the "good cholesterol" — think "Heavenly Divine Lipids"). We want to cheat fate. There is more than oatmeal to protect us from heart disease these days. "Statins" can be your friend. Ladies, get those mammograms — don’t wait until your 50’s. Breast cancer attacks young women too. Men, get your PSA checked. There are more of course — but you get the idea. Cheat nature by living long and healthy — future generations will need your wisdom. Most women should take replacement hormones after menopause. We do not have to succumb to fate with regards to our health. We can choose to live healthier and longer than past generations ever could. Your family physician, internist, or OB/GYN will guide you.
6. Don’t smoke. Enough said. (But if you do smoke keep trying to quit. There are methods and medications to help you. Many smokers will "fail" in their first attempts to quit. These are not failures. Each effort weakens the habit a little more. Then one day you will easily stop. Just don’t quit trying.)
7. Love one another. Be married to someone who cares deeply for you (and reciprocate it). I have found two conditions to be sufficient: 1. Respect each other and 2. Give that which love requires. Treasure your family. Cultivate true friendships and keep them forever. Try to forgive those who have disappointed you. And do not stay with someone who is harmful to you. Love is the only thing we get to keep in the end.
8. Get outside. We may be spiritual beings. But our bodies need lots of exercise and fresh air. Do what you enjoy or try something new every year. Buy a nice bicycle and ride it often (see #1). Go for a walk. Walk in the forest, to a lake, along the river. Take a walk around your neighborhood after dinner. Walk with your family. Get (or borrow) a dog. Go cross country skiing. Learn to paddle a canoe or kayak. Go swimming. Take a yoga class.
9. Wear sunscreen. You are going to be out in the sun a lot (see #8). Most of what is attributed to aging is really sun damage. Sure I can remove it with my lasers. But a good sunscreen is much simpler (and you would use one afterward anyway). The longer you plan to live the more important this becomes. Use a good hat in the mountains, on the lakes, on the golf course. And good UV protection for the eyes.
10. Volunteer. Spend time with children. Help build a "Habitat" house. Mentor someone. Or help them with their math homework. Take food and toys to a family in need. Join a service club. As Dr. Albert Schweitzer once said: "I don’t know what your future might be. But I do know that the only ones among you who will be truly happy are those who have sought and learned how to serve."

I wish each of you joy, health and great adventures in the new millennium.

Paul Van Camp MD