What I Do (& Don’t)

What I Do (& Don’t)

DIET
I eat very little sugar (including alcohol), (and no artificial sweeteners) to prevent insulin resistance/metabolic syndrome, obesity, and to promote good gut bacteria
I have celiac disease, so I have eliminated gluten from my diet. But I DO NOT recommend this unless you have celiac disease or another gluten sensitivity, or are sensitive to FODMAPS (short-chain carbohydrates, poorly absorbed by the small intestine) in wheat.
I eat loads of vegetables, nuts, and some whole grains (quinoa, wild and brown rices, oatmeal) and some fruit for fiber, vitamins and nutrients, and overall gut health
I eat all meats and fish, and vegetable and animal fats (including olive oil, butter, lard, tallow, coconut, grapeseed, walnut, sesame, mustard, and avocado)
I limit dairy. Sheepsmilk and goat milk cheeses are among the least inflammatory dairy products
I do eat rice pasta, buckwheat noodles, and white rice.
I fast intermittently (eat all meals within an eight hour window, sixteen hours off)
I get at least 15 minutes of sunshine every day, especially in winter! for vitamin D


EXERCISE
To maintain good balance, strength, and mobility, and to protect cognitive function as I age, I exercise in a variety of ways: 2- and 3-mile walks, yoga, weights (for my arms), biking with Bruce, and rowing. I aim for six days out of seven.


PREVENTIONS
Vaccinations – against the flu, shingles, hepatitus, tetanus/whooping cough/diptheria. I will ask at my next physical about boosters for measles and mumps, because all the anti-vacc-ers put the herd at risk. I will get pneumonia vaccines when I am older.

I have no health problems so I get a physical once every two to three years. Same for gynecological check-ups. I stagger them, so I am seeing a medical professional at least once every one and a half years

I am considering discontinuing mammography, and relying on monthly personal checks for lumps and changes – the most breast cancers are found this way. Significantly, female physicians over fifty do not get yearly or regular mammograms!

I had one clear colonoscopy twelve years ago, and have no family risk factors, so I will not get another. Annual fecal tests make more sense for me.

I have had bone scans, but will not repeat them on a yearly basis.

I floss, to prevent gum disease that may be a precursor to Alzheimer’s.

Gut bacteria research is revealing the connectedness of our intestinal flora with body-wide health and disease, so I am keeping up with the research. at this point dietary fiber appears instrumental in maintaining a healthy gut.


MENTAL HEALTH

I take time every day “to smell the roses”, mostly by observing and being in nature – fussing in the garden, walking, talking to my backyard visitors.

I also need “stare at the wall time” to keep my creative juices flowing. Some kinds of exercise can fulfill this, like walking.

I listen to classical music, all day long.

I structure my day to include chores (just a few), work time (writing, making art, reading), exercise, together time with Bruce + friends. And a little bit of time for keeping up with current events.

I limit my friendships and neighbor time to those that are truly reciprocal, enriching, and healthy. I have learned to easily say No to toxic people and situations.

I keep our house tidy and uncluttered, because I am here all day, and because it reduces everyone’s anxiety to be in a calm environment. Chaos is ok in studio, though, especially when I am working.


POLLUTANTS

I eat organic food, where it matters. Here is one list of fruits and vegetables most contaminated with pesticides, and another of those with negligible amounts:
High levels in: strawberries, spinach, nectarines, apples, grapes, peaches, cherries, pears, tomatoes, celery, potatoes, sweet and hot peppers, snap peas, blueberries.1
Low levels in:avocado, sweet corn, pineapple, cabbage, onion, frozen sweet peas, papaya, asparagus, mango, eggplant, honeydew melon, kiwi, cantaloupe, cauliflower, and broccoli.2
I consume organic dairy products, and meats from animals raised on pasture and without antibiotics whenever I can (so expensive!)

I use cleaning products with the most natural, least toxic ingredients, including laundry detergent and dish soap.

I do not smoke, or let anyone else smoke in my house or on my property.

I do not use air fresheners.

All products used outside on the lawn and garden are environmentally safe and friendly.


 

  1. https://www.healthline.com/nutrition/dirty-dozen-foods
  2. https://www.healthline.com/nutrition/clean-15
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