Looking younger naturally is something we all strive for, but sometimes we forget those crucial every-day steps that can make a big difference in how great we feel – and how old or young we look. Younger.com sought out Dr. David Marquis, a chiropractor with a passion for alternative medicine, for his advice on practical, top-priority health and habit changes from the large-scale to the everyday.
8 Ways to Feel Better, Look Younger, and Live Longer
1. Get your lab work done so you can identify where you need to focus your attention in terms of restoring your health. Before recommending any course of treatment I always have my patients run through a basic set of lab tests because I believe it's extremely important to start off with a very clear picture of their needs.
2. Detoxify yourself. Whether you are trying to lose weight, get off some medication, reduce or eliminate pain, or overcome a disease; you can bet your body is playing host to a lot of waste. Doing a 2–4 week detox is a great place to start.
3. Drink 1/2 your body weight in ounces of pure water a day.
4. Replenish your minerals by whole food supplementation daily. In days gone by we got our minerals from our water; but due to reverse osmosis, distillation, and bottling we no longer get our minerals from water. As a clinician I see the result of this deficiency on a daily basis. Mineral imbalances play a huge role in many of our disease states such as osteoporosis, osteoarthritis, muscle pain, and high blood pressure. Replacing our minerals is a breeze with products like Calm Magnesium or Organically Bound Minerals from Standard Process.
5. Get proper fats back in your diet. 30 years ago we were told to toss the fat out of our diets and as you can see that has really worked out great (please note the sarcasm!) In that time period we have seen a dramatic rise in dementia, Alzheimer’s, ADD, ADHD, depression, menopausal complaints, and the list goes on. Well, interestingly, our brain and central nervous system is 74% fat and our endocrine system is nearly 100% fat. If you tried to run your car for 50,000 miles without ever adding new oil or lube, your car would not make the distance, and the same holds true for our brains; what we really need is moderation. We need good fat in our diet on a daily basis. Products like Tuna Omega from Standard Process or Cod Liver Oil from Carlson’s would be good places to start.
6. Sleep 6-8 hours a night and get to bed by 10 or 11. Sleep is not overrated. Your liver does its detoxification while we are sleeping, and your muscles repair their mitochondrial ATP production while we sleep. Your body becomes cleaner, healthier, and stronger by getting adequate rest.
7. Eat 3-4 times a day in small to moderate amounts, and make sure everything you eat has a low glycemic Index so your insulin and cortisol do not get too much of a workout. You can look up foods' glycemic indices on sites such as http://www.mendosa.com.
Also, do not eat before bed; that is a guaranteed way to increase not only body fat but also inflammation that can present in a variety of ways, from diabetes to muscle pain.
8. Make sure your body stores of Vitamin D (25 OH D3) are between 60 and 100 ng/dL. This single nutrient will cut your risk of all forms of cancer by 50%, protect your brain from dementia, help you build bone, fight the flu better than any and all vaccines put together, and improve your fast twitch muscle fibers for better balance. It does all that, but only when the levels of vitamin D in your blood are high enough.
David Marquis, DC, DACBN (http://www.drdavidmarquis.com) is a Central Coast chiropractor who offers a broad range of integrative medical services from his offices in Pismo Beach. Dr. Marquis holds a doctorate in chiropractic medicine, is certified in class IV laser therapy devices, and has received extensive training in nutritional guidance. Dr. Marquis is board-certified by the American Clinical Board of Nutrition and has served patients through his private practice on the California Central Coast since 1997.
8 Ways to Feel Better, Look Younger, and Live Longer
1. Get your lab work done so you can identify where you need to focus your attention in terms of restoring your health. Before recommending any course of treatment I always have my patients run through a basic set of lab tests because I believe it's extremely important to start off with a very clear picture of their needs.
2. Detoxify yourself. Whether you are trying to lose weight, get off some medication, reduce or eliminate pain, or overcome a disease; you can bet your body is playing host to a lot of waste. Doing a 2–4 week detox is a great place to start.
3. Drink 1/2 your body weight in ounces of pure water a day.
4. Replenish your minerals by whole food supplementation daily. In days gone by we got our minerals from our water; but due to reverse osmosis, distillation, and bottling we no longer get our minerals from water. As a clinician I see the result of this deficiency on a daily basis. Mineral imbalances play a huge role in many of our disease states such as osteoporosis, osteoarthritis, muscle pain, and high blood pressure. Replacing our minerals is a breeze with products like Calm Magnesium or Organically Bound Minerals from Standard Process.
5. Get proper fats back in your diet. 30 years ago we were told to toss the fat out of our diets and as you can see that has really worked out great (please note the sarcasm!) In that time period we have seen a dramatic rise in dementia, Alzheimer’s, ADD, ADHD, depression, menopausal complaints, and the list goes on. Well, interestingly, our brain and central nervous system is 74% fat and our endocrine system is nearly 100% fat. If you tried to run your car for 50,000 miles without ever adding new oil or lube, your car would not make the distance, and the same holds true for our brains; what we really need is moderation. We need good fat in our diet on a daily basis. Products like Tuna Omega from Standard Process or Cod Liver Oil from Carlson’s would be good places to start.
6. Sleep 6-8 hours a night and get to bed by 10 or 11. Sleep is not overrated. Your liver does its detoxification while we are sleeping, and your muscles repair their mitochondrial ATP production while we sleep. Your body becomes cleaner, healthier, and stronger by getting adequate rest.
7. Eat 3-4 times a day in small to moderate amounts, and make sure everything you eat has a low glycemic Index so your insulin and cortisol do not get too much of a workout. You can look up foods' glycemic indices on sites such as http://www.mendosa.com.
Also, do not eat before bed; that is a guaranteed way to increase not only body fat but also inflammation that can present in a variety of ways, from diabetes to muscle pain.
8. Make sure your body stores of Vitamin D (25 OH D3) are between 60 and 100 ng/dL. This single nutrient will cut your risk of all forms of cancer by 50%, protect your brain from dementia, help you build bone, fight the flu better than any and all vaccines put together, and improve your fast twitch muscle fibers for better balance. It does all that, but only when the levels of vitamin D in your blood are high enough.
David Marquis, DC, DACBN (http://www.drdavidmarquis.com) is a Central Coast chiropractor who offers a broad range of integrative medical services from his offices in Pismo Beach. Dr. Marquis holds a doctorate in chiropractic medicine, is certified in class IV laser therapy devices, and has received extensive training in nutritional guidance. Dr. Marquis is board-certified by the American Clinical Board of Nutrition and has served patients through his private practice on the California Central Coast since 1997.
