DR OLIVIER’S RECIPE FOR OPTIMAL HEALTH
Making a list of New Year’s Resolutions is one thing, sticking with them throughout the year is another. For example, paying for an annual gym membership but giving up regular attendance after the first month is not going to help you achieve your long-term goals. Doctor Olivier has 9 resolutions in his recipe for optimal health and if you try to start gently and build up throughout the year you are more likely to stick with them.
1)REGULAR EXERCISE
The AHA (American Heart Association), recommends exercising for a minimum of 150 minutes per week which be just a 30-minute walk 5 times per week. Most smartphones have apps where you can see how many steps you are taking per day but getting into a routine for your weekly walks will be far better in helping you instill the routine for a long term goal.
Remember, as the Dr says: “In life with most things when we really want to do something we will”. If you are worried about the heat in this country then you can take your exercise early in the morning or late in the afternoon. Put some music in your headphones, walk along the beach or around your village. Use it as a time to relax to prepare yourself for the day ahead. Or if you are embarking on a new fitness campaign that is more strenuous go to see your doctor and check your health beforehand. A good rule of thumb is to alternate between exercises, by doing ½ cardio and ½ weights. One hour twice a week is a good way to start with daily breaks between exercises.
2. OPTIMAL NUTRITION
“We are what we eat. Good food rather than junk is something we should be consuming. Yet many people take more care of the oil and gas they put in their cars than what they put in their bodies. We eat far too much sugar and processed foods instead we should be eating more fresh, natural, foods” the Dr points out. Even so, it is difficult to find all the nutrients that we need from our food intake so luckily there are plenty of good supplements that can have a place in our nutrition.
Dr. Olivier himself uses the Triangle of Health system that gives you everything you need in 3 easy to take forms. He also recommends it to his patients, rather than 20 different bottles of tablets, for as he says it is better to have the supplements already measured out for you than run the risk of taking too much of certain vitamins which can then do more harm than good.
3. NO SMOKING
Points 1 and 2 take pride of place at the top of the Dr’s list and then of course as we all know smoking is just something we shouldn’t do. Nicotine is just about the most addictive drug we know but it is never too late to give up. The Dr has even seen patients with severe cases of bronchitis and emphysema improve after giving up smoking.
4.ALCOHOL IN MODERATION
Studies show that 1 or 2 glasses of wine a day can actually be OK in a healthy diet but indulging in a “Pattaya Lifestyle” with alcohol is not ideal. Try to remember to drink in moderation.
5. ENOUGH SLEEP
Our body rejuvenates and repairs itself while we sleep so obviously getting enough is important. Each person may have their own different requirements. Some are happy with 7 hours others may require 9. The trick is to see how you feel when you wake up. Do you feel refreshed? If not then you obviously require more sleep. Another good trick is to get into a routine, going to bed and waking up at the same time each day. After a while, you find that your body will do this naturally, even waking up without an alarm.
6.STRESS MANAGEMENT
We need stress to live, even cavemen needed stress to survive, to hunt, or avoid being hunted. However too much is not good, it can make people depressed and aggressive. In this modern world, we have to deal with a lot of stress but the trick is to look for its origin or origins – there may be several sources. Try to identify them and reduce the causes as much as possible. Yoga, sport, exercise, hobbies, music, spa, massage, can all help alleviate stress.
7.REGULAR CHECK-UPS
After the age of 4o, it is advisable to have a doctor’s checkup every other yea, after 50 you should make that once a year. There are many hospitals and clinics in Pattaya that offer check-up packages. As well as looking at the blood and cardio checks consider gastro and also colonoscopy. Go to see your doctor and talk about your family history and ailments however minor. Don’t make the mistake of self-diagnosing via Google often symptoms shown online will lead you to immediately consider the worst possible outcome. A Dr has a duty to diagnose the root cause and make sure he gives you the correct diagnosis and follow-up care.
8. TREAT CHRONIC DISEASE
Once chronic disease has been identified, however, it cannot be ignored and must be treated. We all know that with most illnesses the earlier they are identified and treated the more chance there is of full recovery.
9.ANTI-AGING PROGRAMS
So adherence to the 8 points listed above will help provide an overall sense of well-being and health. If you feel that you then need a little extra help there are anti-aging programs. All manner of vitamin, hormone, and anti-aging programs to consider but it is best to go to a reputable Dr to try these.