General Health Quotes

You should at least check your bone density (technically, bone mineral density or BMD) every few years. When we detect low or rapidly declining BMD in a middle-aged person, we use the following four strategies: 1. Optimize nutrition, focusing on protein and total energy needs. 2. Heavy loading-bearing activity. Strength training, especially with heavy weights, stimulates the growth of bones-more than impact sports such as running (though running is better than swimming/cycling). 3. HRT, if indicated. 4. Drugs to increase BMD, if indicated. Ideally, we can solve the problem with the first two, but are not afraid to use the second two methods where appropriate. [2023] - Peter Attia

Now we have a tool to help us understand our own individual carbohydrate tolerance and how we respond to specific foods. This is called continuous glucose monitoring, or CGM. Typically, my healthy patients need to use CGM only for a month or two before they begin to understand what foods are spiking their glucose (and insulin) and how to adjust their eating pattern to obtain a more stable glucose curve. Fructose doesn't get measured by CGM, but because fructose is almost always consumed in combination with glucose, fructose-heavy foods will still likely cause blood-glucose spikes. [2023] - Peter Attia

In general, aerobic exercise seems most efficacious at removing glucose from circulation, while high-intensity exercise and strength training tend to increase glucose transiently, because the liver is sending more glucose into the circulation to fuel the muscles. Don't be alarmed by glucose spikes when you're exercising. All things equal, it appears that sleeping just 5-6 hours (versus 8 hours) accounts for about 10-20 mg/dL (that's a lot!) jump in peak glucose response, and about 5-10 mg/dL in overall levels. Stress, presumably, via cortisol and other stress hormones, has a surprising impact on blood glucose, even while one is fasting or restricting carbohydrates. The effect is most visible during sleep or periods long after meals. [2023] - Peter Attia

Contrary to what most of us might think, no amount of snoring is normal, and no amount of sleep apnea comes without risks of serious health effects. Mouthbreathing is both a cause and a contributor to snoring and sleep apnea. [2020] - James Nestor

In a diverse population, men’s HDL cholesterol levels average about 45 mg/dl and women’s average about 55, but the centenarians’ offspring sometimes had HDL levels over 100! HDL decreases by about five points every eight years starting at middle age. If a man’s HDL is 60 and a woman’s HDL is 70, it’s considered fabulous. [2020] - Nir Barzilai

We should have all these tests by the time we’re fifty: Blood Glucose/HbA1C, Blood Pressure, Colonoscopy, HDL and LDL Cholesterol and Triglycerides, Mammogram, Pap Smear, Prostate Cancer Check. The following vaccines are recommended: Flu Shots, Pneumococcal, Shingles, Td/Tdap. [2020] - Nir Barzilai

Practices like yoga, meditation, guided visualization, and reflexology are doing good things for people, and some people swear by the healing powers of listening to certain types of music, singing, or chanting. Others say that creating artwork or expressing themselves through dance keeps them feeling inspired or has helped them to heal.  [2020] - Nir Barzilai

Almost every day, I run three miles on my treadmill or I bike ten miles. I also take advantage of the new technology and track my steps with a Fitbit and an iPhone. Even though we don’t know that ten thousand steps a day is the minimum requirement, I’d rather do more than the minimum. Strength Training: Once a week. Balance and Flexibility: Once a week with a trainer. [2020] - Nir Barzilai

In 2017, the US Food and Drug Administration approved a glucose sensor, first launched in Europe in 2014, that you stick on your skin to provide a constant readout of blood sugar levels on your phone or watch. In thirty countries, a finger prick for diabetics is becoming a distant memory. A continual blood glucose-sensing device indicates grapes give your body a major sugar spike. Avoid grapes. [2019] - David A. Sinclair

A regular-sized ring that is monitoring your heart rate, body temperature & movements and tells you each morning if you slept well, how much you dreamed, how alert you will be during the day, etc. costs a few hundred dollars and can be ordered by anyone online.  [2019] - David A. Sinclair

A positive, healthy lifestyle including a well-balanced calcium-rich diet, plus plenty of exercise, helps to build strong bones during your youth. Two types of exercise are particularly important; weight bearing with impact - on your feet with some impact or force behind it (e.g. running, jumping and jogging) and muscle strengthening exercise that works all the muscles quite hard. [2019] - Diana Moran

If you have a low body weight, you're likely to have less bone tissue overall and also less padding, which is important should you have a fall. A BMI (body mass index) below 19kg/m is considered a risk factor for osteoporosis and painful fractures. [2019] - Diana Moran

Osteoporotic fractures can occur in various parts of the body, but the most commonly affected sites are the hips, spine and wrists. Low levels of protein appear to increase the risk of hip fracture. Statistics show that one month after suffering a fracture of the hip, 1 in 14 people will have died - and around half will remain in long-term care. Spinal or vertebral fractures usually occur in the thoracic (middle) or lumbar (lower) areas of the spine. Back pain is the most common symptom. Spinal fractures take from 6 to 12 weeks to heal but can persist for a longer period. For the majority of people, spinal fractures do not interfere with the spinal cord or result in paralysis. When spinal bones heal, they don't return to their original shape but are often flattened or wedge-shaped. [2019] - Diana Moran

With a DXA scan there is minimal X-radiation exposure compared to X-ray or CT scans - less than one-tenth the dose of a standard chest X-ray, and less than a day's exposure to natural radiation. The result is shown as a bone density T-score: +1.0 to -1.0 indicates normal bone density; -1 to -2.5 indicates low bone density (or osteopenia); -2.5 or more indicates osteoporosis [2019] - Diana Moran

Watch out for triclosan, parabens, fragrances, sodium lauryl sulfate, and polyethylene glycol (often listed as PEG) in your shampoos and conditioners. Safe alternatives include products by Beauty Without Cruelty (BWC), Maia's, Annmarie Gianni Skin Care, Face Naturals, and The Honest Company. Clean your clothes without poisons. Always avoid products with labels that say "warning," "danger," or "poison." Forgo fabric softener and instead add 2 cups organic vinegar to the wash. Safe alternatives include detergent by GreenShield Organic, Dr. Bronner's, Seventh Generation, and Mrs. Meyer's Clean Day. [2019] - Mira Calton

Toss out any dish soaps that says antibacterial. Avoid artificially fragranced products, and it's always a good idea to follow the rule that the products with the fewest and least unpronounceable chemicals listed on the back are preferred. Safe alternatives include Mrs. Meyer's Clean Day, GreenShield Organic, Seventh Generation, and The Honest Company. Purchase glass storage containers with covers in lieu of aluminum foil and BRA-laden plastics. Find BPA-free, lead-free, PVC-free, and phthalate-free lids as well. We use Pyrex, MightyNest, and Martha Stewart. [2019] - Mira Calton

We recommend a micronutrient analysis--and a company called SpectraCell Laboratories performs it using patented technology. The next test that we recommend is called the OmegaCheck. It's also a SpectraCell test, but this one will determine your current levels of omega-6 and omega-3. The spectraCell hormone, thyroid, and adrenal test is a specialized blood test that will give you a clear picture of your current hormone functions so that you'll be able to identify areas that may be causing bone loss and work to improve them. All of these SpectraCell tests can be purchased online at SpectraCell.com or at RebuildYourBones.com. Additionally, many forward-thinking physicians also offer these tests to their patients. [2019] - Mira Calton

There are five health defense systems in your body: angiogenesis, regeneration, microbiome, DNA protection, and immunity. These systems maintain your health in a state of perfect balance. When mild disruptions occur in your health, the systems adjust themselves to take care of the problem and continue functioning behind the scenes, so you don’t even notice—that’s what you want your health to be like your entire life. [2019] - William W Li

Without changes, 37% of individuals with prediabetes are likely to progress to full-blown type 2 diabetes within 4 years, and most will have the diagnosis within 10 years. Many will develop heart disease as well, even if they don't move on to diabetes. Many people who improve their lifestyle habits (some take medicines, too) are able to do more than prevent type 2 diabetes; some are even able to reverse prediabetes [2018] - Joy Bauer

The American Diabetes Association recommends that metformin therapy be considered for people who are very obese, individuals younger than 60 years, women who previously had gestational diabetes, and individuals who have A1C levels >=6%. Your health care provider may prescribe metformin along with lifestyle changes. Also, as research continues to find additional medications to halt the progression of prediabetes to type 2 diabetes, you may be prescribed a different medication. [2018] - Joy Bauer