If you are like me Team Griffin, you want to be around a long time, not only to enjoy life, but to spend as much time with your family as possible. To be able to care and provide for them as long as possible. And when you do reach a certain age of maturity, you want to be able to wobble and cha cha step at your kids’ weddings and shit. That being said, it’s imperative we start to create a legacy of healthy living, so we can not only live long healthy lives, but be an example to our children on how to do the same. The first step to staying woke is to make sure you can wake up and get the fuck out of bed in the first place. Below are some of the common illnesses found amongst our people and simple steps on how to prevent them starting now and today.
- Walk - that’s right just walking 30 min a day can reduce your risk of getting diabetes by 30 percent. Get off of the couch and move.
- Replace white carbs with brown carbs and whole grains - white carbs are nothing but sugar, they spike your blood sugar and insulin levels. No good. Whole grains reduce your risk, again about 30 percent, by balancing glucose levels if consumed on a regular basis.
- Give up soda for water, tea, and other beverages without processed sugar or corn syrup.
- Limit red meat and processed meats, they increase risk. Go for fish, whole nuts, poultry, and more grains.
- Stop smoking, there is no nice way to slice it, smoking increases your risk by 50 percent, give it up.
Cardiovascular Disease Prevention
- Eat fish like salmon, tuna and mackerel which contain omega 3 fatty acids, helps significantly.
- Tame your stress - long-term stress causes an increase in heart rate and blood pressure that may damage your artery walls.
- Have your blood sugar levels checked and monitor them regularly.
- Get regular healthy sleep. People who don't get enough sleep have a higher risk of obesity, high blood pressure, heart attacks, diabetes and depression.
- Watch your weight!
- Note that many of these will prevent high blood pressure as well…
- Eat a prostaglandin diet - so avoid fried food, processed oils, processed sugar, avoid excess shrimp, lobster, and crab.
- Avoid smoke and second hand smoke.
- Consume supplements high in antioxidants.
Dr. Fowler, a member of the MDVIP nationwide network of doctors specializing in preventive and personalized healthcare reiterates the same actions: “One major aspect to preventing as well as controlling most diseases is nutrition. Eating more fruits, vegetables, grains and nuts such as walnuts and almonds, and less red meat can help to decrease the incidence of many diseases. And don’t forget exercise.” He also believes that many diseases can be diagnosed earlier or avoided altogether by a complete annual physical.
As you can see some of these behaviors are repetitive but necessary, and while it seems simple,African Americans still lead in the death rate column for many of these diseases, but we CAN change that. So let’s step our game up and be more intentional about preventative care so we can be around to build the America we want to leave to our kids and grandkids and so on and so forth.
Be well, stay woke!