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Let food be thy medicine and medicine be thy food

--- Hippocrates (375 B.C., Greek)

Drink

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Limit for male and female

  • Male - 2 drink per day, 4 drink per occasion
  • Female - 1 drink per day, 3 drink per occasion

Alcohol level

  • Keep level < 50 ml/dl (1 drink = 25 ml/dl)
  • Metallization rate 10-15 ml/dl/h

Ways to quit drink

1. Join Alcoholics Anonymous

2. Rehab, visit https://www.rehab4addiction.co.uk/alcohol-withdrawal-symptoms

2. Contact your doctor for medication help

smoking cessation

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Facts

Most of the smokers require multiple attemps at smoking cessation before permanently quitting

Best approach

Combination of behavioral support and medicine

Behavior support

  • Clinical counseling and free quitline (1-800-QUIT-NOW) for continued counseling
  • Free website: http://map.naquitline.org

                 (A vairety of languages available)

Medicine

  • Varenicline (Chantix)
  • Bupropion (Wellbutrin)
  • Nicotine patch plus nicotine gum

Alternatives

  • Acupuncture
  • Hypnotherapy

Prevention for relapses

  • Frequent doctor visits
  • Medicine treatment 3-18 months

weight Loss

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Diet

1. Calorie control, Cut down daily calorie intake by 500-750 

2. Time-Restrict Feeding (TRF), limit the feeding within 8 hours each day.

3. Special diet: Atkins diet, Ornish diet, Mediterranean diet etc 

Exercise

1. 200-300 min weekly

2. Reduce stress

Medicine supervised by the doctor

1. Orlistat: decrease fat absorption, lower 2.9 kg yearly

2. Qsymia (Phentermine/Topiramate): suppress appetite, lower 10.2 kg yearly. 

3. Lorcaserin: suppress appetite, lower 5.8 kg yearly.
4. Contrave (Naltrexone/Bupropion):suppress appetite, lower 4.1 kg yearly.
5. Liraglutide: Lower blood glucose, decrease appetite, lower 4.5 kg yearly

Healthy Plate

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Dairy

  • 2-3 years old: 2 cups a day (473ml)
  • 4-8 years old: 2.5 cups a day (591ml)
  • Above 9 years old: 3 cups (710ml)

Vegetables

  • recommend colorful vegetables (Green with vitamin K, Red and Orange for Vitamin A) 
  • Daily recommendation: 2.5 cups

Fruits

  • Better to choose fresh fruit than juice
  • Better to choose juice than Juice drink
  • Daily recommendation: 2 cups


Protein

  • A variety of Meat including seafood, meat, chicken, eggs
  • Avoid processed meat, like sausage
  • Less red meat, like beef, pork
  • A handful of nuts a day, unsalted
  • Daily protein recommendation: 5.5 ounce (156 g)

Grain

  • Recommend whole grain, like wheat, barley, maize, rye, oat and quinoa etc
  • Less refined grain, loss of dietary fiber, iron and vitamin B
  • Daily reccommendation: 6 ounces (170g)

Gut Health (in development)

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By Improving gut health

You may experience weight loss, better energy and mood, improved sleep, better glucose and cholesterol level, improved thyroid healthy, balanced hormones, better skin, and less joint pain

weight loss

...

better glucose and cholesterol level

...

improved thyroid healthy

...

balanced hormones

...

better skin

...

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Membership of Lifestyle Medicine

Lifestyle is your choice

If you choose to live healthfully, beginning now. It can not only add years to your life but life to your years.

Copyright © 2019-2020 Prevention First - All Rights Reserved.

Educational purposes only, NOT a substitute for medical advice 

Supported by JinCare Medical LLC