Shortcuts to Health

By Grace Ong

THE holistic approach to total wellness is well and good, in theory. With time being the precious commodity with many of us, major lifestyle modifications are next to impossible.

There are, however, some relatively easy changes and habits you can adopt that will go a long way in making your feel and look healthier. Style speaks to Dr Jamie McManus on small changes that make a big impact on your health.

I lead a typically hectic lifestyle and I’m not about to give it up for pre-dawn yoga classes or munching on carrot sticks. What’s the shortcut to minimising the damage I do to myself?

First, begin with avoiding fast foods. If this is a daily thing for you, then limit yourself to one or two times per week. Second, commit yourself to taking a multivitamin every day. Third, start a walking routine with a friend or spouse. Try walking for 15 minutes and since you have to walk back to your starting point, you would have walked 30 minutes!

Smoking, drinking and late nights are a part of my lifestyle, and I’m not about to quit all these. what should i do?

There’s no two ways about this: quit smoking! It’s the very worst thing you can do to your health. It increases your risk of cancer, heart disease and most infections, not to mention bad breath and premature wrinkles. Try to limit your late nights to two per week and make sure you get an extra hour to make up for it on your “non- partying” nights.

There are people who work and party as hard as I do, yet they look so much better! Why is that?

Genetics do play a role in the ageing process in general, so some may be able to get away with an unhealthy lifestyle a bit longer than others. But remember that eating unhealthily, smoking, drinking excessive alcohol and not getting enough sleep will catch up with us all eventually.

I don’t eat a balanced meal, so what supplements should i include to make sure i get all the necessary nutrients?

Taking a complete and balanced multivitamin is the best way to get the amounts of nutrients necessary to prevent deficiencies. Additionally, 1,500 mg of omega-3s from fish oil, and an anti- oxidant combo of 500 mg of vitamin C and 400 IU of vitamin E will provide an excellent nutritional base. But remember that the only reliable way to get the fibre, healthy protein and phytonutrients each day is to make wise dietary choices. Try to eat lots of freshly prepared foods with minimal chemicals and drink at least six glasses of water per day.

I am so stressed out after a 60-hour work week that all I can do is crash on the couch and watch tv all weekend. I know that’s not healthy but what can I do?

I promise that if you can get off that couch and go to the gym or head outdoors, you will be completely energised and have a much more enjoyable weekend. Relaxing is an important part of everyone’s weekend, so a little TV or music listening is great for recharging your batteries. Drink a protein shake, and some green tea and go off to the gym or a long walk!

Dr Jamie’s must-dos for better health

1. Exercise! My very favourite stress-busting routine involves 45 minutes of a high-intensity exercise like running, doing the Stairmaster at the gym or playing tennis.

2. Eat better! Try to have seven servings of fruits and vegetables daily. Additionally, eat dark grains (brown rice and dark bread) as they are better sources of fibre and phytonutrients, and several servings of fatty fish per week for the omega-3 content. Supplement that with a complete multivitamin and a soy protein- based vitamin-enriched shake a day.

3. Sleep! Get that eight hours of sleep. Adults require eight hours of sleep per night. This does NOT decline with age and not getting enough sleep plays a very important role in health, including supporting a healthy immune system and even helping to maintain a healthy weigh.

Dr who?

Dr Jamie McManus’ book, Your Personal Guide to Wellness – What Your Doctor Doesn’t Have Time to Tell You, provides an overview of information about nutrition, weight control and the use of supplements. Currently, McManus, who has practiced family medicine for 15 years, is the Chairman of Medical Affairs, Health Sciences & Education for Shaklee Corporation.

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