| Walk With the Doc
Saturday, January 13th, 7:00 am
Lifestyle As Medicine
Over the ages, humans have been challenged
to adapt to advances in technology. The Stone
Age, Bronze Age, Nuclear Age, and Industrial Age
each brought unique challenges. Perhaps these
periods are called ages because it took ages to
assimilate them. With over 2.5 million years to sort it
out, Stone Age technology seems to be something
we have worked through. Adapting to the Industrial
Age has the look of a work in progress. Similarly,
the effects of multiple evolving technologies on
health are also a work in progress. With luck we will
get through today’s evolving technologies in less
time than it took to get the Stone Age resolved.
Today’s evolving technologies challenge us
with uncountable labor saving devices that
encourage sedentary behavior. Tempting low
quality foods are in abundance from fast-food
restaurants, vending machines, and grocery stores
featuring over 50,000 different products.
Unfortunately, most of these foods are processed
beyond recognition from refined sugar, refined
grains, and refined oils with dismally few complex
micronutrients surviving. Just when we didn’t need
more temptation, there is now talk of pizza delivery
by drones. The excess weight in most children and
adults suggests that faster food isn’t the answer. Of
course, food and exercise are not the only issues.
Add in the stress of adapting to changes in the
workplace, sleep pattern changes, and
communicable diseases from the global community.
Added up, we have an environment that creates
historic levels of chronic disease, lowers the quality
of life, and each year drives healthcare cost ever
A few statistics bring into focus the effects of
not understanding how to use our new technologies
• Heart disease, cancer, and stroke account for
more than half of all deaths each year.
• 130 million suffer from chronic diseases
• 86% of healthcare cost is attributable to chronic
diseases resulting from poor diet and insufficient
• 70 Million people have hypertension (high
• 100 million are projected to have diabetes by
• 70% are overweight
While the national debate focuses on the cost
of healthcare and insurance in particular, the root
cause of escalating cost is a society that is
physically inactive and eats the wrong kinds of
food. It doesn’t help that Government subsidies the
foods most responsible for the problem nor does it
help that advances in food science make foods
more desirable and addictive. To a lesser degree
workplace safety, smoking, alcohol, drugs, and
automobile accidents factor into the overall cost of
Fortunately, there is a consensus for
healthcare solutions arising from the din of
confusion and fake news. My goal is to help you
hear this message of health over the voices
promoting self interest. The good news is that you
can look forward to the advantages of both lifestyle
medicines from wisdom of the ages and the best of
evidence based medical technology. Despite the
gloomy forecast, humans have a history of facing
challenges with creativity. Knowledge is the key that
opens the door to solutions.
As individuals, families and as a country our
choice is clear. Either we learn and educate
ourselves and others about the fundamentals of
how to live healthier or the next generation inherits a
world where chronic disease, lower quality of life,
and premature death increasingly become the norm.
There is a better way. That belief is what
motivates me to share messages like this in hope
they will serve as sustaining reminders. Granted, it’
s confusing when experts seem to offer different
advice. Fortunately, the evolving common
understanding from dedicated researchers is
usually quite similar differing only on minor points.
Sadly, this perspective is rarely communicated
accurately in the popular press. From decades of
research, the evidence points to six core principles
for healthy living that can add years and quality of
life to those years.
• Principle 1 – A good diet exerts positive effects
on the body and reduces the risk of chronic
diseases. We need a diet comprised mostly of
minimally processed foods that are predominantly
from plants and in balanced combinations.
• Principle 2 – We need routine physical activity
at moderate intensity. Physical activity helps us
manage weight, reduced inflammation, enhanced
immune function, and reduced cancer risk.
• Principle 3 – We need to avoid toxins,
particularly tobacco, drugs and excess alcohol
• Principle 4 – We need meaningful, supportive
relationships and strong social bonds. Those with
strong caring relationships are less vulnerable to
chronic disease and death.
• Principle 5 – We need sleep that is adequate in
quality and quantity. The quality and quantity of
sleep has strong effects on our immunology,
neurology, and mental well being.
• Principle 6 –Undue stress can contribute to
hormonal imbalances and inflammation that
propagates cancer. Good health depends on
reducing psychological stress.
At some point, the national healthcare debate
needs to change from how to provide insurance to
pay for more healthcare providers and facilities to
root causes. Unfortunately, focusing on supplying
more care delivery for an ever expanding demand is
no better than looking to more fire fighters and fire
stations as the best way of reducing house fires.
What minimizes house fires is building codes, use of
fire resistant materials, education, smoke alarms,
etc. Like fire fighters, the supply of doctors is part
of the solution not the root cause of the problem.
To learn more about what has caused poor
health in our country and what can be done about it
read the article “Want to Fix America’s Health Care?
First, Focus on Food.”
You don’t have to wait for the Government to
solve the healthcare dilemmas in our country. For
more about what you can do for yourself, I
encourage watching the video “How Not to Die: The
Role of Diet in Preventing, Arresting, & Reversing
Our Top 15 Killers” by Dr. Michael Greger.
Almost forgot to mention, taking a walk is a
great way get exercise. Why not join me for an
invigorating way to begin Saturday? Even better,
bring along your special furry friends. They also
Nancy Neighbors, MD
Let’s take a walk
Date: Saturday, January 13th
Location: Jones Family Park (see map)
Time: 7:00 am (Meet in front of Yogurt Mt.)
Yogurt Mt. is the last store at the end of Valley Bend
Shopping Center). If cloudy, bring an umbrella, we walk
come rain or shine.
Click here for Dr. Neighbors’ 2018 news page
If you would prefer to discontinue receiving ideas
about healthy living from Dr. Neighbors please
phone (256) 882-6085.