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One of the most important – if not the most important – thing you can do to stay healthy is to maintain a healthy weight and waist circumference. Evidence indicates that your waist circumference is the most accurate predictor of your risk of developing metabolic diseases, like type 2 diabetes, hypertension, and cardiovascular diseases. This is because fat accumulating in your abdomen infiltrates your vital organs like the liver and pancreas, leading to a rapid decline in their critical functions in fat and glucose metabolism. A healthy weight and waist circumference is all about energy balance – “calories in” from the diet and “calories out” through physical activity. If you want to lose weight, you need to eat less and exercise more. No weight loss program can be successful without improved exercise habits.
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Ideally, you would get all your vitamins and essential minerals from your diet, although some of them, like vitamin E or D and calcium, may be hard to get even from a healthful diet. As a “health insurance,” and to fill known gaps in certain vitamins and essential minerals in the average US diet, I recommend the following supplements:
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Multivitamins/minerals: Take a multivitamin/mineral supplement with 100% of the Daily Value (DV) for most vitamins and essential minerals, keeping the following suggestions in mind:
- Iron: In general, men and postmenopausal women should take a multivitamin/mineral supplement without iron.
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Multivitamins/minerals: Take a multivitamin/mineral supplement with 100% of the Daily Value (DV) for most vitamins and essential minerals, keeping the following suggestions in mind:
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A healthful diet combined with physical activity is the key to living a long and healthy life. While your genes, or family history, may increase or decrease your predisposition to develop certain chronic diseases, like heart disease, diabetes, or certain cancers, your diet and lifestyle play a crucial role in whether and when this predisposition is being expressed as actual disease. In other words, it’s all about postponement of disease through diet and lifestyle to an age where you succumb to aging itself rather than an age-related, preventable disease. Estimates are that 90% of lung cancer and 45% of colon cancer, the top two cancer killers in the US, are preventable by diet and lifestyle; 70-80% of stroke and heart disease, together called cardiovascular disease and the number one killer in the US; and 90% of type 2 diabetes, the prevalence of which is sharply increasing in the US as a direct result of the obesity epidemic.
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