By Dr. Frank Lipman
COSTCO MEMBER DR. Frank Lipman is a
believer in total health and sustainable wellness
that is achieved through a combination of modern and alternative or complementary medicine.
His new book, The New Health Rules, broken
down into chapters Eating, Moving, Boosting,
Healing and Living, is filled with practical
advice to help everyone reach a state of good
physical, mental and emotional health, all in
bite-size bits of wisdom that are easy to integrate
into new habits. The following are excerpted
from the various chapters.—Stephanie E. Ponder
PART OF THE goal in taking responsibility
for your health is getting to know yourself better. Not just the aches and pains, but the peaks
and triumphs. It’s about the whole self—body,
mind and spirit—and the habits and routines
that make all three thrive.
Eating. Buy these every week: Dark leafy
greens (more nutritious, calorie for calorie,
than any other food). Cruciferous veggies
(lower the risk of cancer). Avocados (help protect your body from heart disease, cancer and
certain degenerative diseases). Blueberries
(help prevent cancer, diabetes, heart disease,
ulcers and high blood pressure). Eggs (full of
protein and good fats). Walnuts (packed with
omega-3s and other nutrients that help protect
Don’t rush your meal. If you’re tempted
to gobble something while cleaning up from
dinner, just take a minute and sit down. You’ll
digest better and bring more thought to what
you’re putting in your mouth. Eat conciously
and you’re more likely to eat just what your
Moving. Strong and stretchy. Resistance,
strength or weight training keeps bones
healthy, which becomes more and more
important as you age. Deep stretching (like
you get with yoga) prevents injury, counterbalances the “poses” we’re stuck in all day at
work, and cultivates healthy posture.
Boosting. Simple secrets for a good
night’s sleep. You need four things: a cool
room ( 60 to 68 F); no screens an hour prior to
BURSITIS AND TENDINITIS are inflammatory conditions that present as painful
swelling around muscles and bones.
Common sites include the shoulders,
elbows, wrists, hips, knees and ankles.
Both conditions occur more frequently
A bursa is the fluid-filled protective sac
around a joint that cushions the moving
parts (bone, muscle, tendon). There are
about 160 bursae in the body. Bursitis
results from trauma to or overuse of a joint.
A tendon is a dense, fibrous band that
connects muscle to bone. There are about
4,000 tendons in the body. Tendinitis
results from trauma or repetitive strain to
Your primary-care physician can treat
common symptoms of bursitis and tendinitis. Reducing the pain and swelling with a
nonsteroidal anti-inflammatory drug—such
as aspirin, ibuprofen or naproxen—along
with rest, compression (elastic bandage
wrap) and elevation should promote recovery in most cases.
Ice can be used for new injuries, but
most cases of bursitis and tendinitis are
chronic conditions, with ice not helpful.
When ice is used, hold an ice pack on the
affected area for 15 to 20 minutes every
four to six hours for three to five days.
Restricting activity is key to recovery,
allowing time to heal and eliminating possible causes of additional injury. There are
protective devices for elbows, knees,
ankles, feet and hands that should reduce
stress to the affected area to facilitate
Follow these tips to reduce the incidence
; Warm up or stretch before exercise.
; Start any new exercise routine slowly.
; Take frequent breaks during workouts.
; Stop any activities that cause pain.
; Modify exercise to protect against
injury, such as using a two-handed
backhand in tennis or an oversize grip
for golf clubs.
; With chronic bursitis and/or tendinitis, seek your physician’s guidance
before starting new activities.
For more information, visit nih.gov and
search “bursitis” or “tendinitis.”
for your health
bedtime (no TV, laptop, e-reader, phone);
total darkness (don’t even turn on the light in
the middle of the night to go to the bathroom—it messes with your body’s production of the sleep hormone melatonin); and no
food or drink two hours before bedtime.
Get your hands dirty. Your body needs
microbes from outdoors to keep your
immune system strong. Most of us live way
too much of our lives inside. So, dig in the
garden, play in the sand, and do cartwheels
on the lawn whenever you can.
Look up. Be present in your surroundings. Looking up and out—and making eye
contact with others—is a form of nourishment. Instead of burying your face in your
phone, lift your head and be part of your
Healing. Meditation triggers a relaxation
cycle in the body—oxygen in, tension out—
that not only feels great but also changes the
way you react to stress. There are different
types of practices—take any opportunity to
try them and find what works for you.
Living. Work standing up. We’re built to
be on two legs, not on our butts all day. Sitting
tightens up the hips and lower back and atro-phies your walking muscles. Stand-up desks
are the wave of the future.
Mood and color. Certain hues have a
profound impact on the way you feel in your
home. Whether you paint a wall, add a throw
to your bed or rethink the collection of
objects on your kitchen windowsill, you can
use color to support your spirit. Red is energizing. Lavender encourages contemplation.
Blue brings calm. Light green can make
you feel hopeful. Orange
makes you happy. C
The New Health Rules
(Item #626635; available
1/6/15) is available in