Dr Simone Baum

Health starts with a healthy lifestyle. These are simple, but powerful tools that will increase your vitality and well-being. Try them and let me know how you feel!

Get regular exercise!

·  Regular exercise strengthens your cardiovascular and respiratory functions. It increases oxygen deliverance into cells while increasing the export of carbon dioxide and wastes out of the body. Regular exercise improves your stamina and energy levels. It is related to longevity.

·  Regular exercise is an integral component of weight-loss. It helps the body burn fat as muscle tissue uses body fat as fuel.

·  Exercise enhances mood and decreases anxiety by releasing endorphins in the brain. Endorphins have been shown to elevate mood.

·  Please consult your physician if you are about to begin an exercise plan and have a health problem or over 40years old.

Get regular sleep!

·  Regular sleep is associated with increased mental and physical function.

·  Insomnia is associated with depression and anxiety. Depression, Chronic Fatigue Syndrome and Fibromyalgia have been linked to disturbed sleep.

·  Please consult your physician if you are suffering from any of the above conditions.

Eat a variable diet!

·  Increase your vegetable intake! Vegetables consist of dietary fiber, essential fatty acids, antioxidants and phytochemicals. These components are essential in preventing various diseases, like heart disease, cancer and arthritis.

·  Eat more fish! Fish is high in omega 3 fatty acids. This fat is protective against heart disease and high cholesterol. It also decreases inflammation in the body. Shark, swordfish, king mackeral and tilefish should be avoided as they are high in mercury levels. Shrimp, canned light tuna, salmon, pollock and catfish are low in mercury levels and are therefore the best sources of fish and should be eaten at least 2 times per week. Albacore tuna contains more mercury than canned light tuna and should only be eaten once per week. Check local advisories about the safety of fish caught in your region (www.epa.gov/ost/fish ).

·  Decrease your intake of fats! Diets high in saturated fat and trans fatty acids are associated with cancer, heart disease and strokes.

·  Decrease your intake of refined sugars! Simple and refined sugars negatively impact our blood sugar levels. When eaten, they spike our blood sugar levels increasing our insulin levels. Increased blood sugar is detrimental for diabetics and hypoglycemics, who already have impaired blood sugar control. Sugars also have a negative impact on various health conditions including mood and premenstrual syndrome.

·  Eat organic or seasonal foods when possible! Foods with pesticides, herbicides, waxes, food addictives and colouring agents are linked to increased cancer rates, depression, asthma, eczema, allergies, hyperactivity or learning difficulties and migraine headaches.

The 30 top produce with pesticide residue are (from most to least residue):

1. strawberries 11. bell peppers 21. grapes
2. apples 12. squash 22. carrots
3. apricots 13. potatoes 23. green peas
4. imported grapes 14. blueberries 24. broccoli
5. pears 15. celery 25. cabbage
6. raspberries 16. tomatoes 26. sweet potatoes
7. nectarines 17. green beans 27. oranges
8. spinach 18. plums 28. avocados
9. peaches 19. cucumbers 29. corn
10. lettuce 20. kiwifruit 30. bananas

·  Decrease your salt intake and increase your potassium intake! Low potassium and high salt consumption decreases the kidney's function of maintaining proper fluid levels in the body. This reduction in the kidney function causes high blood pressure and/or water retention.

·  Increase your water intake! Decreased water consumption stresses the kidney function, helps create kidney and/or gallstones and decreases immunity. Try to drink filtered water to avoid environmental chemicals found in today's water supply.

Change your attitude!
·  Optimism and positive self-talk enhance health and well-being. Try to become aware of what you say to yourself and how this talk impacts your thoughts and mood. Laugh more!

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Tel: 604-716-2039  Fax: 604-677-6035  Email: simone@drsimonebaum.com
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