Dr. Vlach's 4 Simple Health Principles to Live By

Yesterday, a patient took me by surprise (doesn't happen that much after 14 years of clinical practice!).  She asked, 'what do you do for your own health?'

I was flattered that she asked and thought that I represented a model of good health.  Many doctors don't.  I've always wondered how you would take advice to change your diet from an obese/overweight cardiologist.

My answers were pretty quick and simple, as I really believe health does not have to be super complicated, and there are some pretty simple health principles to live by:

1. I nourish my body with mostly unprocessed, whole foods.  I eat a ridiculous amount of vegetables, because I really like them.  Some raw, some heavily roasted in olive oil.  Yum.  I eat meat a few times a week, if it looks good or I am in the mood.  I really try to avoid eating things out of packages.  Yes, that includes "health" (NOT) foods like granola bars, energy bars, fake-healthy crackers, etc.  I really try to eat mostly...food.  I don't drink soda.  I enjoy celebrating every now and then and try not to be overly rigid.

2. I take a daily multivitamin and a high dose vitamin D supplement.  I monitor my vitamin D levels a couple of times a year as vitamin D levels, as a fat soluble hormone, can go too high and produce toxicity.  Sometimes I'll take iron or other supplements on an as-needed basis.  There are a few immune-boosting things I'll take in times of stress.

3. I move my body as much as possible, in as many ways possible.  In winter, think snowshoeing, skate skiing, cross-country skiing, downhill skiing, back-country skiing.  In winter, when able I'll ride my snow bike to and from work.  I wrestle with my kids, get out for walks, throw in some strength training at the gym and occasionally make pitiful efforts at stretching or yoga.

4. I try to do a little daily 'stress reduction' in the form of meditation, deep breathing or quiet sitting.  For me this is usually 2 minutes, but something is always better than nothing.

Keep it simple!

1. Eat well.

2. Targeted vitamins and supplements in moderation.

3. Move your body.

4. Stress reduction, prayer or meditation.