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General Health Recommendations

General Health Recommendations

          As you read the information provided, you can choose to follow all of the advice below, or pick only the suggestions that you feel comfortable with. Remember that it’s your life and your body, and no one has the right to force you to do something that you are uncomfortable with. The information below is designed to benefit almost anyone of almost any age. It’s simply general advice on how to easily improve and maintain a basic level of health. Any official fee-for-service will be much more focused on your unique health concerns.

          If you do not exercise, that’s the very first thing you should start to do. Be sure and tell your physician that you intend to start aerobic exercise, especially if you have a family history of heart disease or asthma. Aerobic exercise may not be suitable for everyone. If you have health insurance, or the out-of-pocket money to see a cardiologist, I suggest you do so, no matter how good you consider your health to be. If your physician or cardiologist OK’s aerobic exercise, you should buy a heart monitor. The good ones usually cost over $100. Polar models work great. You need a heart monitor in order to stay in the aerobic range during exercise. The range is 60-85% of your maximum heart rate, which is 220 beats per minute – (minus) your age. For example, if you are 40 years old, your maximum heart rate is 220 – 40 = 180 beats per minute. 60-85% of 180 is between 102–153 beats per minute. This is only a general guideline---as mentioned above you should talk with your physician about aerobic exercise and its optimal heart rate range. Try to stay in this range for at least 20 minutes, three to seven days a week. Allow three minutes each to warm up and cool down before and after the aerobic phase. 65-70% of maximal heart rate is fine for most people. If you work out more intensely, consider alternating your workouts every other day to give your muscles time to recover.

           Besides talking to your family doctor and/or cardiologist, you should take some yearly tests. Most clinics call the main test a “Chem 20”, which measures important mineral and enzyme levels in your body. Tell them to also add red blood cell magnesium (not serum magnesium), CRP, glucose tolerance, and a lipid panel to the Chem 20 test. If you take the above tests and intend to share the results with me, make sure your doctor knows this.

           Do not drink any soft drinks or fruit juices. Fruit juices have a lot of sugar, and it doesn’t matter if its “natural” sugar or not. Minimize intake of sweets and limit dairy products. Pregnant women and most children need a certain amount of dairy products, but for the rest of us, dairy may do more harm than good. Diary products have been linked with heart disease and recurrent infections, including ear and respiratory infections. However, some dairy products are preferable to dairy substitutes, as mentioned below.

           Use butter instead of margarine, and real cream instead of non-dairy creamer. The same applies for sugar. I’d rather that you used real sugar instead of Nutrasweet or saccharin. Splenda may be preferable to sugar, but no one knows the long-term consequences of Splenda intake. Limit coffee to 1-2 cups a day, preferably before 4 PM, so that it doesn’t worsen insomnia. Limit alcoholic beverages to three times per week maximum. Try to drink mostly mountain spring water. Avoid tap water. Distilled water should only be used during detoxification regimens, and should not be used for more than a few weeks at a time, because it may leach out important minerals from your body.

           Always eat something for breakfast, lunch, and dinner. Please don’t make the excuse to yourself that you don’t have time; put some granola bars or other snacks that keep well in your office or car. It takes only a few minutes to have a snack. I’d rather have you eat something in a plastic package than nothing at all. Try to have either fruits or vegetables, or both, at least a few times a week. However, don’t overdo fruits, since they have a significant amount of sugar.

           The best advice I could ever give you is to include some kind of protein with every meal. Protein-rich foods are: meat, fish, beans, and tofu---meat has the most protein, followed by fish, beans, and tofu. If you are vegetarian, then the latter two or three will have to do. If you fry foods, please do it the following way: cook with either clarified butter (clear butter that has had the milk solids boiled off), or olive oil. Fry the food at the lowest possible temperature that still ends up cooking the food. Try to avoid charring the food, and do not eat any portion that did get charred. Never use any oils that contain partially hydrogenated molecules, or trans-fats. These can cause cancer. Your body can endure a limited amount of trans-fats, but if you can help it, avoid or at least minimize trans-fats. Unless you have a serious skin condition, like skin cancer or albinism, try to get at least several minutes of sunshine every day. Of course, staying out in the sun for a certain time depends on your skin pigmentation itself. Unless it’s high noon in the summertime, you can usually stay out in the sun for about 20-30 minutes without much skin danger. Make an appointment to see a dermatologist, especially if you are over 40, to see how much sun you are advised to get per day.

            Try to get 7-9 hours of sleep a day. Naps count toward this number, but can be disruptive to your over sleep and hormonal cycles. I strongly believe that one of the main reasons for chronic health problems is a lack of sleep. Try to go to bed and wake up about the same time every day, to keep your internal clock set. One of the ways to achieve better sleep, as well as well-being in general, is meditation. Meditation does not have to be complicated. In fact, you can meditate, exercise your lungs, and straighten your back all at the same time. Get a thick book, 3-4 inches wide. Lay down on your back, and place the book behind your head. Place your knees halfway up to your chest, so that they are pointing up and away from your head. Slowly inhale through your nose and exhale through your mouth for a few minutes. Stop if you begin to feel strange or lightheaded. If you wish, you can clear your mind this way for at least twenty minutes (have a clock nearby).

Dr. Jensen provides science-based holistic health care and guidance. He can advise you on specific problems you are experiencing, or help you create a comprehensive health care plan for optimum health.

Dr. Jensen will provide you with a free initial consultation to discuss your situation and suggest a course of action.

Contact Dr. Jensen at 1-800-390-5365 or use the contact form.

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I am available to provide personalized consultations on general nutrition, or to tailor a plan for your specific needs.

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