Today more than ever we need to emphasize disease prevention through living healthfully.  One goal is to minimize the risk factors that have been shown to contribute to major diseases such as cancer, heart disease, diabetes, osteoporosis and infections.  Another goal is to achieve the highest level of wellness possible for each individual.

      Medical research is rapidly advancing in the area of nutrition and prevention of diseases such as cancer and heart disease.  Studies have shown that eating a diet rich carotenoids and flavanoids including dark green and yellow vegetables, and richly colored fruits such as cherries and blueberries, and low in fat and high in fiber will have positive effects in preventing illness.  Many of these studies have analyzed data from a large number of individuals over many years and compared the rate of cancer and heart disease in various groups with different dietary habits.

      One of the most important findings was a long-term study in Europe which showed the lowest rate of heart disease was most strongly correlated to those individuals who had the highest blood levels of Vitamin E, Vitamin C, and beta carotene. Other studies have shown that the traditional Mediterranean diet using olive oil as the principle fat, based in vegetables and fresh fruits locally grown, using good amounts of fish and less meats while eating in a slow and relaxed manner will drastically cut down on heart disease and cancer rates.

       Though there are many factors in achieving high level wellness and disease prevention, six key aspects can be summarized as follows:

      Eat a diet rich in darkly colored vegetables and fruits; restrict animal protein and fats (fat should comprise 20% or less of total calories); have at least 25 grams of fiber a day; avoid foods and drinks with empty calories (candy, processed sugar in general, soft drinks which accelerate the risk of osteoporosis); drink at least 6 eight ounce glasses of purified water a day.

      Supplement your diet as needed with the key nutrients such as the antioxidants. 
Vitamins A, C, E, mixed carotenoids, selenium and chromium protect against heart disease, diabetes, and cancer.  Calcium, magnesium, zinc, and manganese are crucial for prevention of osteoporosis and the B vitamins can enhance the immune response.  Take a high quality multivitamin as well as additional antioxidants.  Remember, more is not always better in vitamins and minerals and you should be careful with the doses you choose.

      Exercise regularly for overall flexibility and cardiovascular fitness.  I highly recommend a stretching and breathing routine such as yoga, tai chi or other flexibility techniques.  Cardiovascular and muscular fitness can be achieved through walking, biking, swimming, etc; the use of weight training can be very helpful in optimizing health as one ages.  Walking should be done daily. Recent studies indicate that it does not have to be done in a continuous fashion, but can be broken up to several sessions a day if more convenient.

      Restrict your exposure to environmental pollutants and toxins.  These factors clearly put additional stress on the immune system and can increase risk of cancer.  I recommend severely limiting the use of bug sprays, pesticides, solvents, and petrochemical products.  Look for organic sources of foods and use pure water.  Control electromagnetic pollution in your home and workplace.

      Practice psychological hardiness.  Studies have shown that those who deal best with the stresses of life have the following characteristics:  they see problems with difficult situations as challenges and try to learn and grow from such experiences, seeing change as an inevitable part of life; they have a sense of commitment in their lives to their work and family which give them a sense of meaning, direction, and excitement about life; they have a sense of control over the impact of problems on their life, realizing that they can choose how they respond to difficult situations.  Additionally, several studies have shown that people who regularly engage in altruistic activities have a greater degree of wellness and fewer chronic diseases as they age.

      Take time daily to have quiet, reflective periods either through meditation, prayer or thought.  By altering our internal state on a regular basis we can relieve the effects on our nervous system from our busy and over stimulated lifestyle. This allows us to resolve the constant ‘fight or flight response’ which many people experience on a continuous basis.  Working on the following areas daily can help us to stay focused and psychologically healthy: practice forgiveness, seek companionship, have faith and trust, develop understanding and be of service.