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3 Tips to Staying Healthy Inside and Out

Feb 16, 2016 08:18AM ● By Dia

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By Judy Gaman, BSHS, MSPS

Are you the picture of health? Even if you answered that with a “yes” you’re probably wrong. Outward appearances can be deceiving. Some of the healthiest looking people are often falling apart on the inside. The damage is being done, but it may take years to become apparent. This is why getting a good physical examination, not the ten minute type, is so important. It gives you and your healthcare provider an opportunity to look at the body on a cellular level.

Epigenetics is all the rage in the medical and research community. We now know that bad genes are only expressed when they are turned on. The good news is that these genes may never be turned on. Good lifestyle choices can also mean improving your chances for a longer and healthier life. Not only is it possible to be healthy on the outside, but also to be healthy all the way down to the chromosomal level.

Tip #1 - Avoid Artificial Sweeteners

Artificial sweeteners are everywhere, not just in diet sodas, but in chewing gum, mints, and even some toothpaste. Symptoms from artificial sweetener use range from migraine headaches, weight gain, memory loss, to chronic inflammation. A recent study conducted by researchers at the Weizmann Institute of Science's Department of Immunology shows that artificial sweeteners actually manipulate our gut bacteria, attacking our important gut biome, causing diabetes and metabolic syndrome. The study showed a change in glucose tolerance shortly after exposure to the artificial sweeteners. Other studies have linked artificial sweeteners to serious neurological changes in the body. Since even more studies show that the genetic makeup of the gut biome is changed with the introduction of artificial sweeteners, why risk changing our own epigenetics? 


Tip #2 – Incorporate Seven Servings of Vegetables per Day

Say goodbye to packaged and processed foods and make room for fresh and steamed vegetables. This will change your body from a state of inflammation, which is linked to heart disease, cancer, diabetes, and Alzheimer’s disease to a state of anti-inflammation and internal repair. Keep in mind that not all vegetables are created equal and be sure to choose those with lots of color and that have been farmed organically. Also, if you are interesting in looking younger, there are a few items that should be on your list, such as avocados. Avocados have good fat that helps boost plumpness of skin cells reducing wrinkles.  Kale is another great super food. It has iron, vitamin K, and high levels of antioxidants. Kale also has anti-inflammatory properties so it helps prevent disease. And because kale has fiber and sulfur, it also helps detox the body.


Tip #3 – Protect and Grow Your Gut Biome

The bacteria in our gut is not just important for good digestion, research now shows that it is linked to just about all the functions of our body, including the aging process. Ninety percent of bacteria is actually good for us and is vital for a healthy body. Improving your gut health can be easy. Start with a good pharmaceutical grade probiotic. Incorporate Greek yogurt into your morning routine. Avoid things like artificial sweeteners and don’t be too quick to use antibiotics. In the event you need to use antibiotics, be sure not to miss your probiotics and increase your yogurt intake.

About the Author


 Judy Gaman, BSHS, MSPS is part of the expert health team at Executive Medicine of Texas. She is a published and award-winning author. Her latest book Age to Perfection: How to Thrive to 100, Happy, Healthy, and Wise is co-authored with Mark Anderson, MD and Walter Gaman, MD both of Executive Medicine of Texas. She can be heard nationally on the Staying Young Radio Show and through her Stay Young Medical Minutes. To learn more, visit