Global Medicine - the Courage to Live with an Open HeartMonique Martin, D.O. - (303)  762-7206 -  Englewood, Colorado



Doctor Martin's Tips

For Healthy Living

Are you looking for ways to optimize your health? Health is not just the absence of disease, but also the presence of vigor, balance & optimal well-being. It is the connection of body, mind & spirit.

Nutrition & Diet – We all have some idea of what we would like to weigh. There are many books dispensing conflicting advice. Eating healthy shouldn’t be that confusing.

Here are some guidelines:

  • Don’t skip meals.
  • Eat 3 meals & 2-3 snacks daily = 5-6 meals a day.
  • When you feel like eating, ask yourself “Am I hungry?” or is there another reason you are
  • craving food – such as comfort.
  • Eat organic as much as possible.
  • Limit all processed foods.
  • Avoid artificial sweeteners & colorings.
  • Limit sweets & processed sugars.
  • Drink 64 oz. of purified water daily.
  • Limit beverages with caffeine, stimulants, sugars & dyes.
  • Have 1-3 bowel movements daily.
  • Do NOT diet.
  • Shop the perimeter of the grocery store. Limit the middle.
  • Eat ¼ of your calories as healthy fats – such as olive oil, essential fatty acids from cold-water fish, flax and walnut. Dairy, meats, eggs & nuts in moderation are OK.
  • Avoid margarine, partially hydrogenated fats, kernel oils & trans fats.
  • Eat ¼ of your calories as protein. This includes animal protein like fish, fowl, meat & eggs, and vegetarian protein like legumes, tofu, seeds, nuts & dairy.
  • Eat ¼ of your calories as non-starchy vegetables. Try to get 2-3 colors of veggies on your largest meal of the day.
  • Eat ¼ of your calories as all other carbohydrates. This includes all grains, fruits, starchy vegetables & sweets.
  • Drink alcohol in moderation, no more than 2 drinks in a day & less than 4 times per week. Drink alcohol with meals, not on an empty stomach. Take milk thistle if you drink regularly.
  • Consider daily supplementation with multivitamins, minerals & antioxidants.

Exercise – There are numerous varied guidelines. Exercise is the #1 treatment for mild to moderate depression, not Prozac. It keeps your body fit & helps maintain your weight.

  • Exercise 30 minutes daily 6-7x a week. Alternate with aerobic & weight training activities.
  • Do something you really enjoy. Judo, dancing, cycling, swimming & skiing are all great.
  • If you are not participating in a sport and getting to the gym is difficult, then consider getting a treadmill or elliptical rider if you can’t go out for a walk.
  • Research has shown that the treadmill is the most frequently used exercise equipment.
  • Exercise first thing in the morning. Research shows that those who exercise in the morning are 70% more likely to continue versus only 20% of those who exercise at other times.

Play & Relationships – Do you play? Children spend a large part of their day playing and laughing. Unfortunately this is starting to decrease in children and we are seeing an increase in illness.

  • Engage in friendships & hobbies to develop creativity & play.
  • Include plenty of humor & affection in your life.
  • Maintain social ties with those that mean the most to you.
  • Work on your emotional issues!
  • Spend time with your family. Especially with your children. Soon they’ll be grown. Nobody ever complained of not spending enough time at the office on his or her deathbed.
  • Pay attention to the energy of those around you.
  • Avoid toxic people and energy vampires. Don’t try to fix other people’s problems.
  • Keep your marriage in great shape. It requires work. If you are unhappy, get counseling. Strive for win/win outcomes. Happily married people have longer & healthier life spans.
  • Enjoy sex. Be responsive to your mutual needs.
  • Maintain excellent hygiene.
  • If you are alone, get involved.
  • Consider sharing your life with a pet. People with pets experience less loneliness and less illness.
  • Consider volunteering.
Work - Do what you enjoy.
  • Assess the purpose of your life & pursue it.
  • Find a job you love.
  • Speak up. Don’t allow others take advantage of you. Take a confidence-building class.
  • Assume responsibilities you can comfortably handle.
  • Don’t get in over your head.
  • DO NOT overwork - moderate your hours.

Safety

  • If you have weapons, take a safety course.
  • Keep your weapons & household chemicals locked up at all times.
  • If you have a problem with anger & violence, or other unacceptable behavior, get counseling now and get rid of your weapons.
  • If you are a victim of unacceptable behavior, get counseling now.
  • Don’t hit anyone.
  • Take a parenting class if you have children.

Self-care

  • Get plenty of sleep. Invest in a good mattress, pillow & blanket.
  • Protect your body from electro-magnetic fields, especially cell phones & computers.
  • Avoid drugs & tobacco.
  • Practice safe sex.
  • Wear your seatbelt.
  • Avoid dangerous situations.
  • Wear sunscreen in the hot sun.
  • Limit exposure to negative news.
  • Develop an optimistic outlook.
  • Fill your house with plants.
  • Get a HEPA air purifier.
  • Find a great doctor & dentist who will work with you.
  • Get regular physicals & screening exams.
  • Address any imbalances or illnesses in your body.
  • Treat yourself to bodywork & other pampering relaxations.
  • Have all silver-mercury dental amalgams eventually replaced with less toxic composites or gold.
  • Plan & prepare for the future.
  • Select a medical power of attorney for emergencies.
  • Address any addictions.


Spirituality

  • Get in touch with your spirit & higher power.
  • Meditate regularly.
  • Live your life mindfully.
  • Convene with nature. Garden. Recycle. Protect the Earth.
  • Look at what is important. Forget about keeping up with the Joneses.
  • Appreciate the simple things in life. Take time to smell the roses, watch the sunset & play with children.
  • Be involved in your community.
  • Be charitable.
  • Be kind. Do unto others as you would have them do unto you.
  • Resolve past issues.
  • Release judgment & anger.
  • Forgive yourself & others.
  • Give yourself permission to be.