The Holistic Guide to a Healthy Lifestyle: Tips from a Founding Member of the American Holistic Medical Association

In Skincare Advice & Articles by Dr Bollmann's 0 comments

As a founding member of the American Holistic Medical Association, I'm committed to helping people like you live vibrant and fulfilling lives. This guide explores essential, science-backed advice on nutrition, supplementation, and lifestyle habits to support longevity and boost your overall well-being.

The Power of Laughter for a Healthy Lifestyle

Did you know something as simple as laughter could be a potent weapon against aging? It's true! A 2006 Norwegian study involving critically ill patients indicated that those with a good sense of humor had a 31% higher survival rate than their less cheerful counterparts.

Why is laughter so powerful? Dr. Bruce Rabin, medical director of the University of Pittsburgh Medical Center's Healthy Lifestyle Program, explains that when we find something genuinely funny, our bodies lower the production of stress hormones that accelerate aging processes.

Nutritional Supplements Your Body Will Thank You For

A balanced diet is a cornerstone of health, but sometimes supplementation makes sense to fill in any nutritional gaps. I recommend these essential daily supplements:

  • Multivitamin: Choose one designed for your age and sex, splitting the dose between breakfast and dinner for better absorption.
  • DHA/Omega-3 fatty acid (fish oil): 600 milligrams per day promotes optimal brain function.
  • Vitamin D: 1000 IU supports bone strength and heart health. 
  • Calcium: 600 milligrams to support bone density.
  • Magnesium: 300 milligrams helps offset potential digestive downsides of calcium. Taking at bedtime also helps sleep.

Important Note: Consult your doctor before starting any supplements, as they might interact with medications.

H2: Oral Health for Longevity: The Surprising Connection

Taking care of your smile isn't just about looks—it affects your overall health! Flossing diligently protects against gingivitis, a gum disease with strong links to heart health and mortality risks. 

H2: Walk, Talk, and Thrive

Daily 30-minute walks are fantastic for your health. Elevate the benefits by bringing a friend! Regular social connection bolsters your immune system and helps manage stress, offering amazing anti-aging effects. Research shows that seniors with active social lives live an average of 22% longer than their isolated counterparts. 

H2: Eat the Rainbow for Vibrant Health

A colorful plate often translates to a healthier diet. Naturally colored fruits and vegetables are bursting with antioxidants, essential for protecting your body's cells. I encourage my patients to "eat the rainbow" for optimal health, as advised by Dr. Mark Liponis, medical director of Canyon Ranch resorts and author of Ultra Longevity.

H2: Weight Management: A Key to Healthy Aging

Striving to maintain a weight close to your ideal teenage weight plays a significant role in both longevity and vanity. Major weight gain, particularly between ages 18 and 40, increases blood pressure—a key risk factor for age-related issues. 

Additionally, some research suggests that a modest reduction of 10 to 20% in daily calories may even promote a longer lifespan. Source: Dr. Terry Grossman, co-author of Transcend: Nine Steps to Living Well Forever.

H3: More Ways to Optimize Your Health and Well-being

  • Volunteer Your Time: People who give back tend to live longer and experience fewer health problems. Volunteering builds community, gives purpose, and benefits others – a true win-win! 
  • Prioritize Intimacy: Enjoyable sexual activity promotes heart health, a robust immune system, and reduces blood pressure. 
  • Stress Less, Live More: Tackle those lingering tasks on your to-do list for better health!
  • Rest Up: Most adults need 7-8 hours of quality sleep per night for optimal heart health, immune function, and overall well-being. Melatonin is a good sleep aid. You can experiment with different doses. “Your body produces melatonin naturally. It doesn’t make you sleep, but as melatonin levels rise in the evening it puts you into a state of quiet wakefulness that helps promote sleep,” explains Johns Hopkins sleep expert Luis F. Buenaver, Ph.D., C.B.S.M. (As an interesting aside, mice given melatonin lived the equivalent of 300 human years in a study done in the 1990's). 


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