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Optimal Health for 2010 and Beyond
Optimal Health for 2010 and Beyond
Dr. Duke Johnson, M.D.
Medical Director, Nutrilite Health Institute Center for Optimal Health
Would You?
Would you like to wake up each morning with such strength and vitality that you didn’t need something to “rev” you up? Would you like to feel confident that you are taking positive steps to reduce the chance of chronic disease? Would a natural reduction of much of the pain you are experiencing be of interest to you? Would you love to have people marvel at and envy your endurance that is a result of the healthy lifestyle you live? Is real weight loss and weight maintenance of interest to you? Would you really like to know which pathway will help you achieve your best health?
No Fads Allowed – Just Good Health
It seems as if everyone in the media is a “health expert” but in reality, a majority of these “self-proclaimed” experts do not base their claims in solid science or have your long-term health in mind. At Nutrilite Health Institute (NHI), we aren’t interested in popular fads because they are almost always misdirected or too narrowly focused. If we aren’t promoting something popular, there is a strong reason for it. We base all that we do on the best science available and a truly unique global perspective to enhance our teaching. At Nutrilite, we have been on the cutting edge of science for 75 years, and we won’t stop asking questions in the future. We want you to have the best products we can develop, to support a lifetime of good health, with science that will last the ages.
Perfection? Nope, Just Positive Steps
Optimal health at NHI involves your total lifestyle – every crazy, busy minute. We don’t teach or expect everyone to be perfect, but rather to take small steps in the right direction that can ultimately lead to your best health. Small changes can become habits, and maintaining a healthy lifestyle can become a part of who you are.
Taking small steps to change your current habits can help to keep chronic disease out of your future. It’s much better to change now and enjoy good health, than to be forced to change later. What better time to begin this pathway than at the start of 2010? We know the path to optimal health is possible, because there are many Amway Global Independent Business Owners that we’ve seen whose lives have changed dramatically.
Join an Optimal Health Revolution in 2010
At NHI we offer our Amway Global Independent Business Owners the opportunity to participate in a 1, 2, or 3-day program in Buena Park, California, and over 15,000 IBOs globally have been through our program. Since everyone can’t visit, I hope that my new book, entitled Optimal Health Revolution, by BenBella Books, will help you begin the right path today. It’s written for those of you without any science training but is packed with over 900 scientific references for those who desire all the facts. Over 150 scientific references support the use of supplementation, and the book lays out much of the NHI optimal health philosophy for true lifestyle change.
Take your first step toward optimal health so that you can experience the life you were intended to have.
For optimal health,
Dr. Duke Johnson M.D.
Turning Off Your Genetic Risk
Kenneth Kornman, D.D.S, Ph.D.
As you get older, certain diseases often follow. Diseases typically associated with aging include heart disease, stroke, Alzheimer's disease, dementia, obesity, diabetes, cancer, osteoporosis, and joint problems. It's a long list, but don't be discouraged. Optimal health is all about delaying and helping to prevent your experiences with these diseases of aging.
All of these conditions are caused by interactions between our genes and the environment in which we live. Cardiovascular disease, which includes heart attacks and stroke, is one example. We know that our lifestyle – including smoking, physical activity, and diet – are major factors in our cardiovascular health. We also know that genetics play an important role, because a family history of heart attacks before the age of 60 is a significant risk factor for heart disease.
The good news is that you can make changes to reduce your genetic risk for these diseases of aging. Although you cannot change the genes you inherited from your parents, you can change the way your genes work to make your body healthier.
Nutrition is one of the strongest determinants of how your genes behave. Scientists now know that some of your genes have variations that alter their behavior. For example, a gene can be influenced to produce more or less of a certain chemical over time. The goal is to reduce the output of genes that produce chemicals that can be harmful, such as plaque-producing genes that can clog your heart's arteries.
This is where the exciting new science of nutrigenomics takes center stage. In nutrigenomics, we are working to discover which genes in your body are affected by certain nutrients. For example, what do the bad saturated fats do to the machinery of your body – your genes? This does not mean that you should have a customized diet, since the science is nowhere near making that a reality. But there are ways today to classify people into a few genetic patterns, and you can learn to make better use of certain nutrients and supplements.
What we can learn now from nutrigenomics is that you may be able to modify even the genetic risk factors for diseases associated with aging, with a healthy diet – risk factors we once thought were irreversible. Nutrigenomics gives you yet another compelling reason to strive for a healthy diet in order to live your life in optimal health.
Kenneth Kornman, D.D.S, Ph.D.
President and Chief Scientific Officer, Interleukin Genetics
Can employers require employees to get flu shots?
What do you think? Check out this article and leave a comment.
http://blogs.ajc.com/atlanta-job-blog/2009/09/29/can-employers-require-employees-to-get-flu-shots/
A recent AJC article indicated that the topic of flu shots in the workplace has become a popular topic of discussion at Atlanta law offices. That’s because employers are seeking legal advice about whether or not they can mandate their staff members to obtain flu shots, as the threat of swine flu looms this fall and winter.
Tackling the Worldwide Diabetes Epidemic
Tackling the Worldwide Diabetes Epidemic1World Health Organization. "Diabetes Factsheet." November 2008.
Simple strategies to energize your body and mind - Part 3
Please contact me at jwenterprises@bww.com for a Free Health Assessment
Boost Your Energy with Physical Activity
Micheline Vargas, DrPH, RCEP
Research Scientist, Nutrition Investigations
“I’m too tired to exercise!” Sound familiar? It’s an excuse people often use to avoid exercise. But the truth is to gain energy, you must spend energy. It may sound strange, but by becoming more physically active, you actually increase your energy level. Over time, the body adapts to the stress of physical activity and becomes more efficient at producing energy – leaving you more energized!
On the flip side, too much exercise can zap your energy. Overexercising taxes your body, which leads to fatigue and possible injury. When beginning a physical activity program, start at a comfortable level and gradually increase the frequency, intensity, and time.
The first step to starting an exercise program is looking at where you are today. How much are you exercising right now? This is your starting point. You can use the new recommendations by the U.S. Department of Health and Human Services (Table 1) as a guide.
Table 1: Physical Activity Guidelines for Americans
Population
Aerobic Activity*(i.e. walking, dancing, cycling, jogging)
Muscle-Strengthening(i.e. weights, calisthenics, resistance bands)
AdditionalComments
Adults(18-64 years)
150 minutes of moderate-intensity activity per weekOR75 minutes vigorous-intensity activity per week
2 days per week8-10 exercises8-12 repetitions
During moderate activity an individual can talk, but not sing (i.e. biking slowly, brisk walk, doubles tennis, general gardening).
During vigorous activity an individual can only say a few words without stopping to catch their breath (i.e. jogging, aerobic dance, biking faster than 10 miles/hour, singles tennis).
Older Adults (65+ years)
150 minutes of moderate-intensity activity per weekOR75 minutes vigorous-intensity activity per week
2-3 days per week8-10 exercises8-15 repetitions
Older adults should include balance and flexibility training particularly if they are at risk of falling.
Adjust recommendations for chronic conditions and abilities.
Children/Youth (6-17 years)
60 minutes or more per day at moderate or vigorous intensity.
Intensity should be vigorous at least 3 days per week.
Exer-gaming activities, such as Wii Fitness, may be included.
3+ days per week of muscle and bone strengthening (as part of their 60 minutes of physical activity).
Activities should be age appropriate
Examples of muscle building include tug-of-war and abdominal crunches.
Examples of bone strengthening activities include basketball, gymnastics, and jumping rope.
Pregnant
150 minutes of moderate-intensity activity for women not currently engaging in vigorous activity.
Healthy women who regularly engage in vigorous-intensity activity may continue.
Consult your health-care provider
Health-care providers should always be involved in activity recommendations and program adjustments.
Disabled
150 minutes of moderate-intensity activity per weekOR60 minutes vigorous-intensity activity per week
2 days per week targeting all major muscle groups.
If disability prevents meeting recommendations the individual should perform to their abilities.
Health-care providers should be consulted for guidance on types and amounts of activity.
*Aerobic activity should be performed in sessions of 10 minutes or more.
These guidelines are minimum recommendations – adding even more exercise will provide greater benefits. For example, increase aerobic activity to 300 minutes of moderate-intensity activity or 150 minutes of vigorous-intensity activity for bigger gains. But, don’t forget to increase your program gradually!
In addition to physical activity, changes such as a healthy diet, proper supplementation, and stress management will lead to even greater energy levels and a life of optimal health and well-being.
Micheline Vargas, DrPH, RCEP Research Scientist, Nutrition Investigations
“I’m too tired to exercise!” Sound familiar? It’s an excuse people often use to avoid exercise. But the truth is to gain energy, you must spend energy. It may sound strange, but by becoming more physically active, you actually increase your energy level. Over time, the body adapts to the stress of physical activity and becomes more efficient at producing energy – leaving you more energized!
On the flip side, too much exercise can zap your energy. Overexercising taxes your body, which leads to fatigue and possible injury. When beginning a physical activity program, start at a comfortable level and gradually increase the frequency, intensity, and time.
The first step to starting an exercise program is looking at where you are today. How much are you exercising right now? This is your starting point. You can use the new recommendations by the U.S. Department of Health and Human Services.
*Aerobic activity should be performed in sessions of 10 minutes or more.
These guidelines are minimum recommendations – adding even more exercise will provide greater benefits. For example, increase aerobic activity to 300 minutes of moderate-intensity activity or 150 minutes of vigorous-intensity activity for bigger gains. But, don’t forget to increase your program gradually!
In addition to physical activity, changes such as a healthy diet, proper supplementation, and stress management will lead to even greater energy levels and a life of optimal health and well-being.
Micheline Vargas,
DrPH, RCEPResearch Scientist, Nutrition Investigations
Simple strategies to energize your body and mind - Part 2
Please contact me at jwenterprises@bww.com for a Free Health Assessment
Motion Affects Emotion - Part I
We all know exercise is good for our bodies. But did you know physical motion – exercise – affects your emotions and attitudes? If you’re ready to use exercise to manage your emotions, here are five tips to get you started:
Consistent motion. Some exercises – such as walking, swimming, and jogging – involve repetitive action. This consistent movement pattern can lead to a peaceful state of relaxation. Many athletes refer to this experience as a runner’s high – described as a feeling of tranquility and peace during or after exercise.Quick Tip: To relax your mind as you move, consider performing exercises with a repetitive motion. These include walking, jogging, swimming, hiking, cross-country skiing, kayaking, and rowing.
Hit, punch, pull, lift, or kick it out! If you’re struggling with anger or hostility, challenging activities like weightlifting, martial arts, and racquet sports provide a safe outlet. You can also add interval training to your running, biking, or cardio machine workout. To do this, speed up for three minutes, slow down for one minute, and then repeat. While you are sprinting, you can focus on releasing pent-up emotions.Quick Tip: Hitting, punching, or kicking – when performed in a controlled, approved activity – can help you express your emotions in a positive way.
Spice it up! Sometimes a lack of new experiences and goals leads to boredom or even depression. This lack of motivation can produce stress all by itself. Adding exercise or a new activity may be the key to escaping your rut. Quick Tip: Think of fun and exciting ways to challenge yourself. Sign up for a 5K, marathon, or cycling race. Consider trying something new, like karate, boot camp, or scuba diving. Take golf lessons – and then participate in a golf tournament. Signing yourself up for an event could be just the motivation you need to find new meaning in your movement!
Take a breath. Most of the time, we take breathing for granted. But research shows we should take time each day to focus on our breath. In a 2005 review of breathing research, Richard Brown, M.D., and Patricia Gerbarg, M.D., found deep breathing can:
Decrease depression, anxiety, stress, and psychological disorders.
Decrease eating disorders and obesity.
Reduce blood pressure and heart rate.
Relax the nervous system.
Increase circulation and energy. Quick Tip: Perform deep breathing exercises anywhere: at your desk, waiting in line at the store, or when stuck in traffic. To breathe deeply simply inhale through your nose, place your hand on your abdomen and feel it expand, and then exhale completely through the mouth. Continue this process for one to two minutes.
Stretch it. Most of your day is probably spent in one spot – driving your car, sitting at your desk, or watching TV. To loosen up, treat your body to some relaxing stretches. Stretching has many benefits, including increasing muscle flexibility, strengthening tendons and ligaments, improving body posture, increasing blood circulation, and decreasing stress. Before stretching, do an easy 10-minute warm-up, like walking in place. Stretching “cold” muscles can cause damage. Quick Tip: Use stretching to release tension in your back when watching TV or working at your desk. Sit upright at the edge of a sturdy chair with your feet placed firmly on the ground hip-width apart. Cross your arms over your chest. Twist your upper torso, rotating from the waist to one side, allowing your head and shoulders to move together. Rotate as far as you comfortably can. Hold this position for 15 seconds, and then repeat on the other side. If you’d really like to work on flexibility, try a yoga class.
By Sean Foy, M.A.President,
Personal Wellness CorporationAuthor of upcoming:
The 10-Minute Total Body Breakthrough (August 2009 release).
Simple strategies to energize your body and mind
Please contact me at jwenterprises@bww.com for a Free Health Assessment
Create More Energy – the Right Way
These days, it seems like everybody needs more energy. A century ago, we slept when the sun set and woke when it rose. Today, industrialization means we lead more demanding lives and sleep is often considered a luxury. We are working more hours, staying up later, and waking up earlier. Our energy tanks have been running on empty for years. But how can we find a way to refuel?The first step to increasing your energy level is understanding what “energy” means. Most of us think of energy as a quick boost to accomplish our plans for the day. You may start off the day slowly and need a “fix” of coffee to get moving. Or, maybe you start dragging in the afternoon and need a “boost” for a full evening of activities. These fixes and boosts are what many of us think of as energy. But in reality, this way of thinking is wrong – it applies a temporary remedy to a much deeper problem. Sure, we all need a quick boost sometimes. However, it should be the exception and not the rule.The deeper energy problem starts long before you crave a boost. Our morning sluggishness didn’t start in the morning; it started before we went to bed. Our afternoon crash didn’t begin after lunch; it began earlier in the day with the foods we ate. Our bodies simply aren’t designed to run in “emergency mode” all the time. We must slow down and re-examine our lifestyles and priorities in order to achieve optimal health and maximum energy.The best way to obtain energy is to create it by living the optimal health lifestyle. Instead of using caffeine and simple sugars for temporary energy boosts, eat a well-balanced diet that provides a continuous source of slow-burning vitamin- and phytonutrient-rich foods. Take supplements to fill in nutritional gaps – they help your body operate at maximum efficiency. Regular exercise, even if it’s walking or climbing the stairs whenever you can, provides strength and long-term energy.Make sleep a high priority. Research shows chronic sleep deprivation can cause high blood pressure, obesity, increase your risk of depression, and lead to a shortened life span – among other health problems.* You also need plenty of rapid-eye movement (REM) sleep, the type of sleep associated with dreaming. If you don’t dream regularly or if you always wake up tired, you may have a sleep disorder and should talk to your doctor. The ideal amount of sleep is seven to eight hours a night.Having real energy on a continuous basis takes planning, and it requires you to make your health a top priority. Creating great wealth just doesn’t make sense if you have no health or vitality to enjoy it. Let’s stop the quick-fix mentality and instead focus on creating long-lasting energy for optimal health.*Consequences of sleep deprivation. Improving Sleep (Harvard Special Health Report). Annual 2008, p. 11.
Dr. Duke Johnson, M.D.
Medical Director, Nutrilite Health Institute
