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10 tips for a long, healthy life

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By Van D. Merkle, D.C., Back to Health 2:59 PM Tuesday, February 21, 2012

I’m 55. I don’t take any medications, have no aches or pains, haven’t had a cold in years, and, if I do feel under the weather, I knock it out quickly with vitamins rather than a round of antibiotics. I go rollerblading with my 13- and 11-year old daughters and skiing with my friends, I lecture all over the U.S., eat delicious food, and sleep soundly every night.

At 55, I am vibrant. I am energetic. I am healthy.

Health is not a guarantee handed to you on a platter. It’s a product of the choices you make. Degenerative conditions like arthritis, Alzheimer’s or diabetes are often the result of long-term, subclinical conditions (like poor diet or exposure to toxins). If you’d like to experience a long, healthy life, start with these tips:

1. Keep Mentally Strong

Learn something new everyday. Take a class, play an instrument, speak a new language or do crosswords. Challenge yourself!

2. Stay Physically Active

I tell my patients, “The slower you walk, the faster you die.” Exercise improves mood, deters diseases, increases energy, promotes better sleep and strengthens immunity. Fat is stored fuel waiting to be burned. So start burning it!

3. Surround Yourself With Color

Your plate should be a rainbow of colors every meal. Eliminate high calorie, low nutrient snacks and beverages and make smarter food choices. If you are overweight, portion control your carbohydrates and eat until satisfied but not full. Focus on getting healthier, not losing weight. Make it a point to eat at least five fresh vegetables and three fresh fruits daily. One in four bites should be protein. Meals don’t have to be gourmet – try egg salad, raw veggies, fruit and a slice of whole grain bread.

4. Read Labels

If you can’t pronounce it, don’t eat it. Leave processed foods, soda, canned or boxed meals and meal replacements at the grocery and eat out less. These foods contain many unhealthy ingredients and are significant contributors to weight gain.

5. Check The Score

Your blood is full of vital information about your health. Emerging problems appear in testing before the physical signs. You can have 20% kidney function left, yet virtually no symptoms. The sooner a problem is found, the easier it is to correct and the less damage it can do. Get a metabolic profile, liver, kidney, cholesterol and thyroid panels, CBC, Hemoglobin A1C, vitamin D 25-hydroxy and inflammation markers, sedimentation rate, and c-reactive protein as well as a toxic element test (hair or urine).

6. Avoid drugs & Try The Safest Options First

It’s important to understand that medications do not “fix” your problem. The underlying conditions which caused the problem will continue to progress resulting in a decline in your health, more doctors visits and more medication. Too often patients come to my office as a last ditch effort. They’ve seen specialists, taken medications and are still getting worse. Many conditions can be helped by nutrition, chiropractic, acupuncture or supplementation.

7. Take Vitamins

A few years ago I formulated a product called the Daily 8, which contains a good starter base of vitamins essential for health. It contains multi-vitamins, vitamin C, vitamin D, vitamin E, fish oil, calcium, magnesium and trace minerals. I encourage you to see an experienced doctor who “checks the score” to determine exactly what dosages you need.

8. Go To The Dentist

Oral health affects your overall health. Gum disease is associated with issues like diabetes and heart disease. Flouride isn’t the answer but good oral hygiene and a healthy diet to support oral health and reduce inflammation is key.

9. For Women - Get A Thermogram

There is controversy right now over the use of Mammography. Many studies show mammography may do more harm than good. A thermogram takes an infrared image of the breasts and detects early signs of breast cancer. I encourage women ages 18+ to get a thermogram.

10. Relax!

Studies show that those who live longest are optimistic, surround themselves with family and friends, and attend church regularly. Laugh often and love your life!

Dr. Van D. Merkle is a Certified Clinical Nutritionist and a Doctor of Chiropractic. Listen to his Back To Health radio show Saturday mornings from 11 a.m. to noon on 1290 AM, WHIO radio.

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