Preventive Health: Small Habits, Big Changes

Transform your health with simple, actionable tips today.

In our last article, we discussed how to prepare for accidents. When it comes to health, prevention is key. Today, I’d like to reflect and review what we’ve discussed over several articles. This reflection will help set the tone for our future articles.

We explored the concept of food as medicine. Simple dietary changes can reduce healthcare costs. For example, swap out processed foods for whole, nutrient-dense options. Leafy greens, healthy fats, and lean proteins can reduce inflammation and lower your risk for chronic diseases. To complement this, we delved into lectin-free living. While plants are wonderful for our health, they can cause issues if not consumed properly. I encourage you to check out our dedicated articles on this topic for tips.

The Physicians Committee for Responsible Medicine emphasizes the benefits of a plant-based lifestyle. By incorporating more plants into our diet we can reduce the risk of diseases like Alzheimer’s and Rheumatoid Arthritis. What struck me most in preparing these articles is how empowering food choices can be. You’re are protecting your body from disease.

Plant-based living goes far beyond eating cheese pizza or spaghetti with marinara sauce!

There are so many creative ways to enjoy a plant-based diet. You can also meet your protein needs, stay gluten-free, or even try new ingredients like cassava flour or pecan butter. And the best part? Delicious—yes, thrive without the burden of degenerative diseases.

Many plants can help reduce the risk of diseases like Alzheimer’s and rheumatoid arthritis. They are rich in antioxidants, anti-inflammatory compounds, and essential nutrients. Here are some examples of foods that overlap in benefiting both conditions:

Green Leafy Vegetables

Spinach: High in antioxidants and vitamins like folate. Evidence suggests this may support brain health and reduce inflammation.
Kale: Rich in vitamin K and lutein, known for supporting brain and joint health.
Swiss Chard: Contains anti-inflammatory properties and nutrients that promote health.
Collard Greens: Packed with calcium, vitamin K, and antioxidants.

Berries

Blueberries: High in anthocyanins, which improve brain function and reduce inflammation.
Strawberries: Contain anti-inflammatory properties and vitamin C for joint health.
Raspberries: Rich in antioxidants that combat oxidative stress and inflammation.
Blackberries: Packed with brain-protective flavonoids and anti-inflammatory benefits.

Nuts and Seeds

Walnuts: Contain omega-3 fatty acids and antioxidants that support brain health and reduce inflammation.
Flaxseeds: High in alpha-linolenic acid (ALA), a type of omega-3 that may lower inflammation.
Chia Seeds: Provide anti-inflammatory omega-3s and antioxidants.

Cruciferous Vegetables

Broccoli: Contains sulforaphane, which has anti-inflammatory and neuroprotective properties.
Cauliflower: High in antioxidants and compounds that may protect brain cells.
Brussels Sprouts: Loaded with vitamin C, which supports immune and joint health.

Colorful Vegetables

Beets: Rich in nitrates, which improve blood flow to the brain.
Carrots: Contain beta-carotene, an antioxidant that may reduce oxidative stress.
Sweet Potatoes: High in beta-carotene and fiber, promoting health.

Herbs and Spices

Turmeric: Contains curcumin, which supports brain and joint health.
Ginger: Known for reducing inflammation and promoting wellness.
Cilantro and Parsley: High in antioxidants and detoxifying properties.

Grains

Millet: High in magnesium and fiber. Magnesium and potassium in millet help regulate blood pressure and support cardiovascular health. Gluten Free, high in B vitamins, iron, calcium, and antioxidants.
Sorghum: Gluten Free, High in antioxidants and supports digestive health. It is a good source of protein, iron, phosphorous and magnesium. Studies suggest sorghum’s antioxidants may help lower the risk of heart disease and diabetes.

Fruits

Apples: Contain quercetin, an antioxidant with anti-inflammatory effects.
Oranges: High in vitamin C, which supports collagen production and joint health.
Avocado: Provides healthy fats and antioxidants that benefit brain and joint health.

Healthy Fats

Olives and Olive Oil: Contain anti-inflammatory properties and compounds that protect brain cells.

Teas

Green Tea: Rich in catechins, which have been shown to support brain function and reduce inflammation.

Protect yourself against diseases like Alzheimer’s and rheumatoid arthritis. Include these foods in your daily routine. At the same time promote health and vitality.

Physical Exams and EKGs

We’ve also covered the importance of physical exams and the benefits of vaccines. Many health insurance plans include preventive care such as physical exams and EKGs. Finding problems early can help you stay healthy and avoid bigger health problems later.

Open Enrollment

On the topic of insurance, let’s talk about open enrollment. If you’re self-employed or running a small business, it can be tough to navigate all the options out there. That’s why we’re here—to provide clear, actionable guidance on selecting the best plan for you and your family. Health insurance doesn’t have to be a mystery or a stressor—it’s your safety net, and we want to help you make the most of it.

Bone and Teeth Health

Now, here’s a fun fact: bones and teeth make up 15–20% of our body mass. That’s no small amount! In honor of World Osteoporosis Day, we explored how to strengthen our bones naturally. Did you know that weight-bearing exercises like walking or yoga can improve bone density? It’s never too late—or too early—to care for your skeletal health. We also covered oral health, breaking down the costs of dental insurance and how to choose a plan that works for your budget and needs.

It may sound simplistic, but daily brushing and flossing are the foundation of good oral health. It can make a significant difference in preventing tooth decay, gum disease, and even systemic health issues.

When it comes to tooth care, the basics matter most. Brush your teeth and floss daily. Maybe it sounds too good to be true. Any Dentist will tell you these habits are the cornerstone of maintaining healthy teeth and gums. Let’s break it down:

Why Brushing and Flossing Are So Important

Plaque Removal: Brushing removes plaque, a sticky film of bacteria, from the surface of your teeth. Plaque buildup can lead to cavities and gum disease if not addressed.
Prevent Gum Disease: Flossing cleans between the teeth and below the gumline, areas your toothbrush can’t reach. This prevents gingivitis, the early stage of gum disease, and keeps your gums healthy.
Reduce Health Risks: Poor oral hygiene is linked to heart disease, diabetes, arthritis and even Alzheimer’s disease. A healthy mouth contributes to a healthy body.

Tooth Care Routine

Brush Twice a Day: Use a fluoride toothpaste and a soft-bristled toothbrush to clean all surfaces of your teeth.
Floss Daily: Flossing removes food particles and plaque from between your teeth and along the gumline.
Use Mouthwash: A fluoride or antibacterial mouthwash can give your oral hygiene routine an extra boost.
Replace Your Toothbrush: Change it every 3–4 months or sooner if the bristles become frayed.

Bonus Tips for Oral Health

Visit Your Dentist: Regular checkups (every 6 months) allow for professional cleanings. It also helps early detection of potential problems.
Watch Your Diet: Limit sugary snacks and drinks, as they can contribute to cavities. Instead, snack on crunchy vegetables like apples, carrots or celery to naturally clean your teeth.
Drink Water: Stay hydrated and rinse your mouth after meals to wash away food particles and bacteria.

A daily routine of brushing and flossing can have a profound impact on your long-term oral health—and your health too. These are the foundations of what it takes to have a lifetime of healthy smiles!

Prepare for Accidents

Last week, we discussed how to prepare for accidents. Preparation might seem simple, but it’s incredibly powerful. Keep emergency contacts and your primary care doctor on the fridge. A plan for medical emergencies can save precious time when it matters most. If you haven’t already, I encourage you to listen to that article and make your own emergency preparedness plan.

Looking ahead, I’m thrilled to introduce our next series: “Health Through the Decades.”
As we move through life, our health needs shift in subtle but significant ways. In this series, we’ll explore how to optimize your health in your 20s, 30s, 40s, and beyond. In our early years we build strong foundations to maintain vitality and resilience as we age. This series will empower you to take charge of your well-being at every stage of life.

I also want to take a moment to thank you, my readers, for being part of this journey. Your feedback, questions, and stories inspire every article we create. If there’s a topic you’d love to hear about, feel free to reach out—I’d love to include it in a future article.

Health is your greatest wealth. Thanks for joining me on this reflection.