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Murray Internal Medicine
Nine Simple Steps to PRIME-TIME HEALTH
By William Sears, M.D.
1. Make health your hobby. (Avoid the three d's: disease, disability, doctors).
2. Keep your arteries clean. (Understand your endothelium).
3. Move (to regenerate your body).
4. Graze on good foods. (Rule of two's: eat half as much, twice as often, taking
twice the time and chewing twice as much).
5. Reduce your waist. (The single best prognostic indicator of your health).
6. Eat more seafood than meat. (More omega-3 than omega-6).
7. Eat more fruits and vegetables. (More green foods than grain foods).
8. Take JUICE PLUS+ (Or similar concentrated fruit/vegetable juice powder).
9. Practice the pills and skills model of health care and self-care. (Best way to
lower your pill bill is to develop your self-help skills).
Eight More Steps to Healthier Eating
1. Spice up your diet. (Make use of herbs and spices).
2. Go nuts. (Not roasted, salted and greased).
3. Try using chopsticks instead of your fork. (Slows you down).
4. Eat fruits and vegetables before a big meal. (Fresh fruit before a fried
breakfast or a salad before meat/potatoes).
5. Avoid soft drinks. (Diabetes in a bottle).
6. Avoid diet soda. (They increase appetite even more!)
7. Remember that light is not always right.
8. Make a perfect smoothie.
Eight Simple Ways to Move More
1. Walk while you talk or wait.
2. Flex while you stand or sit.
3. Wear a pedometer – keep score with your walking.
4. Play squeeze ball (rubber ball or tennis ball).
5. Pump your knees and flex your elbows (lube joints).
6. Take the stairs.
7. Strike up the bands (resistance bands).
8. Dance.
Ten More Steps to a Healthier Lifestyle
1. Don’t worry! Be happy! (Discuss solutions, not problems).
2. Laugh a lot. (The best medicine).
3. Listen to music. (Release endorphins).
4. Take a deep breath. (Counter that adrenalin).
5. Get a pet. (In one study lowered BP as much as pills).
6. Take a power nap. (To recharge your batteries).
7. Be good to your back. (Stand smart, sit smart, lift smart, sleep smart).
8. Take care of your gums.
9. Protect your hearing.
10. Change from “Doctor, what can I take?” to “Doctor, what can I do?”
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Copyright 2010 Murray Internal Medicine. All rights reserved.
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