Preventive 10®

Written by Wiseman Health

Our primary goal at Wiseman Family Practice is to provide health education in order to prevent disease. We believe the core problem with many of today’s health issues lies in poor nutrition, stress, and toxins the body accumulates from unhealthy food, water, and the environment. We seek to address these problems so the body can function and heal optimally.

Below are some effective, natural strategies that will allow you to better manage your health:

1. Food

  • Change your philosophy on food and the food system – Read The Food Revolution by John Robbins and watch the documentary Hungry for Change on Netflix.
  • Avoid all processed foods and focus on eating whole foods
  • “Eat food, not too much, mostly plants” – Michael Pollan, In Defense of Food: An Eater’s Manifesto
    • We highly recommend the Mediterranean Diet, which is a well-rounded, mostly plant-based diet that incorporates fresh fruits and vegetables, whole grains, healthy fats, fish, poultry, eggs, and beans and a more moderate or limited intake of dairy and red meat. Learn more here
    • Learn more about the optimal human diet here
  • Decrease sugar consumption to under 30 grams a day. Read WFP’s advice here: “What’s the Healthiest Sweetener?”
  • Eliminate all sugar and sugar-free sodas. Learn about the dangers of drinking soda here
  • Decrease your total consumption of dairy products. If you consume dairy products (e.g., milk, yogurt, cheese, butter), then consume them in their most natural and purest state to avoid their overly processed form which is more inflammatory. Examples of natural dairy products with minimal processing include raw milk or low-temperature pasteurized milk, yogurt made with milk from grass-fed cows, grass-fed butter, and raw milk cheese. Low-temperature pasteurized milk and cream, such as those from Mill-King Market and Creamery, can be found in many local health food stores.
  • Eliminate all foods with gluten (e.g., wheat, barley, and rye) from your diet to help decrease inflammation. Lower your total daily carbohydrate load by decreasing other non-gluten grains such as rice, oats, corn, and millet. When consuming grains, eat only whole grains. Avoid all refined or overly processed grain products such as white flour, bleached white rice, white pasta, and white bread. Read Grain Brain by Dr. David Perlmutter
    • Grains include: wheat, rice, oats, barley, rye, and other cereal grains
  • Eat foods that contain good fats (e.g., avocados, almonds, walnuts, wild-caught salmon, grass-fed beef, pasture-raised pork, organic whole milk, pasture-raised chicken eggs, grass-fed butter, coconut oil). Avoid the foods that contain bad fats, or trans fats (e.g., fried foods, French fries, doughnuts, pies, cookies, chips, crackers). Learn more about the health benefits of saturated fat here
  • Eat organic fruits and vegetables when possible. See the Dirty Dozen and Clean 15 lists for the fruits and vegetables that are the most and least contaminated with pesticides. If you are not consuming organic fruits and vegetables, a general rule of thumb is to avoid the Dirty Dozen when possible and consume mostly foods from the Clean 15.
  • Try a smartphone health app that allows you to scan barcodes of food products to find detailed information about the ingredients in the products and their safety ratings. For food (and personal care products), download the Environmental Work Group’s Healthy Living app or the app Yuka.
  • Consume more naturally fermented foods, such as kimchi (pickled vegetables), sauerkraut, yogurt, and fermented pickles, to get nature’s probiotics.
  • When juicing, use mostly vegetables versus fruit. The healthiest choice is 100% vegetable juice, but if you need to add fruit juice, try to aim for a higher proportion of vegetables to fruit, for example, 90% vegetables and 10% fruit. Sugar can add up quickly due to the natural sugar found in fruit, so it’s best to stick with a vegetable-dominant approach to juicing.
  • When consuming coffee, use the best and purest ingredients possible. Coffee is almost 99% water, so optimal water quality is essential when making coffee. Brew coffee using filtered water or spring water and unbleached coffee filters, if you brew with paper filters. Use coffee beans that are organic because conventional coffee beans are often saturated with a number of toxic chemicals like pesticides. Though all USDA organic coffee beans are a better choice than conventional beans, the highest quality beans are those that are organic and both mold and mycotoxin free. Some trustworthy brands that are organic and are free of mold and mycotoxins include Kicking Horse (most cost-effective), Bulletproof, Dr. Mercola Solspring Biodynamic Organic Coffee, Purity Coffee, Natural Force, Peak Performance, Lifeboost, Kion, Fabula, and Organo.
  • We recommend avoiding single-use pods coffee pods because they can create unnecessary waste in the environment and it can also be difficult to properly clean the internal water components of a Keurig machine, where mold, mildew, and biofilm often form. However, if using single-use pods, then we recommend using clean, organic, non-flavored coffee pods (without artificial additives and colors) and pods free of plastic and aluminum (chemicals that can leach into your coffee when the pod is heated). Use either compostable pods that safely decompose in the environment after use such as San Francisco Bay Compostable Organic Coffee Pods or recyclable pods such as those from Purity and Bullet Proof.
  • Traditional decaffeinated coffee uses a chemical process to strip caffeine from the coffee beans. If you prefer decaffeinated coffee, use a healthier decaffeinated coffee that uses the Swiss Water Method—a process that uses pure water and no chemicals to remove caffeine from coffee beans. When buying decaffeinated coffee, look for the Swiss Water® label on the packaging.
  • Learn about the health benefits of butter coffee and how to make it, here
  • Add anti-inflammatory herbs, spices, and foods to your diet. Read WFP’s advice here
  • Consume only “clean” meat and other animal products e.g.: grass-fed beef, pasture-raised chicken, pastured pork, pasture-raised chicken eggs, grass-fed butter, wild fish, and wild game. Avoid factory-farmed beef, chicken, and pork; conventional “white eggs;” and farm-raised fish.
  • For ethically sourced, nutrient dense, and stress-free harvested venison (Axis deer) from Maui, Hawaii, try Maui Nui
  • Shop more at local farmers markets. Find one near you here
  • Use safe cookware when cooking and avoid Teflon or other non-stick products. Ceramic products, such as Xtrema Pure Ceramic Cookware, are the most ideal. Read about 5 great products here

2. Water

  • Drink 16 ounces of purified water first thing in the morning and continue to stay hydrated throughout the day. The daily recommended amount of water for men is roughly 100–135 ounces (3–4 liters) and for women 67–91 ounces (2–2.7 liters).
  • Avoid drinking unfiltered tap water. Filter (purify) your tap water in your home. This is a much cheaper, safer, and more environmentally sustainable approach than purchasing bottled water. When drinking bottled water, try to choose pure, natural spring water from sources such as The Mountain Valley, Evian, Fiji, and Ozarka.
    • Best water filter system to use (more expensive) — Install in your home a multi-staged carbon/reverse osmosis (RO) system.
      • Watch our WFP video on an RO system here
  • A great alternative to some of the more expensive under-the-counter RO systems on the market is the AquaTru™ water purification system, a compact and cost-effective four-stage Reverse Osmosis technology made to fit on your countertop and does not require installation or plumbing. The four-step filtration process includes: a mechanical pre-filter to remove sediments; a Reverse Osmosis pre-filter (removes more than 99% of chlorine and chloramine); the high-efficiency RO membrane removes and/or reduces salts, viruses, pollutants, and other heavy metals among many other contaminants; and lastly, the activated coconut shell carbon filter removes any remaining volatile organic compounds. The AquaTru filtration systems are NSF-certified, third-party tested, and made of all BPA- and BPS-free plastic.
  • Use a shower head filter to purify your bathing water.
  • Read “The Importance of Drinking Pure Water” by Wiseman Family Practice here
    • Watch our WFP video on the fluoridation of public water and its potential health effects here
  • Use Cold Water Therapy to improve your health. Learn more here.

3. Skin

4. Dental

  • Talk to your dentist about replacing all metal dental fillings or amalgams with safer alternatives
  • Always use a toothbrush with soft or medium bristles for a better and safer cleaning
  • Brush at least twice daily and floss once daily for optimal dental health
  • Discuss with your dentist the principles of holistic dentistry, also known as biological dentistry. Learn more about holistic dentistry here

5. Sleep

  • Improve sleep hygiene. Read “12 Tips for Better Sleep” here
  • Use these smartphone apps to help improve sleep: Calm , Insight Timer, and Headspace.
  • Most adults need to get 7-9 hours of quality sleep at night
  • Make your bedroom as dark as possible during sleep hours—wearing an eye mask, such as the WAOAW 3D light blocking mask, can help block out light completely if needed.
  • Recommended bedding: Use safe bedding, as we sleep 1/3 of our lives. Replacing your mattress with an all-organic mattress is ideal, but at the very least use all natural, organic pillows, sheets, and comforters. Great mattress/bedding selections can be found at Naturepedic, Austin Natural Mattress, Bed, Bath, and Beyond, Amerisleep, Casper, and Wildflower
  • Learn more about natural, non-toxic mattresses and bedding with our WFP YouTube video and also tips for choosing a natural mattress and bedding here.
  • Try a medium to firm mattress for better support and to help evenly distribute weight while sleeping.
  • Learn how natural conditions affect the sleep patterns of modern-day hunter-gatherers. Read here
  • For a great book on sleep, read the most up-to-date information on how and why we sleep in Why We Sleep: Unlocking the Power of Sleep and Dreams by Matthew Walker

6. Exercise

  • Increase exercise and activity. Try to exercise at a minimum 3–4 times weekly.
  • Along with aerobic exercise, incorporate high intensity interval training (HIIT). Read 8 benefits of HIIT here
  • Incorporate core training into exercise routine: Pilates, Yoga, or Tai Chi. Learn about the health benefits of Tai Chi here
  • Many factors including exercise intensity can increase sweating, which may lead to a loss of salt and important minerals from your body. Drinking an electrolyte drink mix from LMNT can help hydrate and replenish sodium and essential minerals.
  • Being consistently active throughout the day is as important as regular exercise. Aim for 5,000 to 10,000 steps a day. Use an Apple Watch, Health/Google Fit app on your smartphone, or a Fitbit to track your fitness activity daily.
  • See why prolonged sitting is so harmful, why our bodies need dynamic movement, and why using a standing desk is an important alternative to sitting for long periods of time. Read here
  • The Fisher Traction Device is a natural and effective solution for neck and lower back pain. The design of the traction device provides a gentle, slow stretch that allows for muscle relaxation, decompression of the spine, and relief from pinch nerves.
  • Strengthen your feet naturally with barefoot walking, any chance you get. Walk barefoot at home —when you are in your home or outside in your yard. There are plenty of opportunities in other places too, for example, if you are at the beach or in a park. This will help strengthen the muscles and ligaments in your feet, which in turn helps your natural gait or stride along with improving the neural wiring connections between your feet and your brain.
  • Try a minimalist approach to footwear for a daily walking shoe and/or for a running shoe. A minimalist shoe doesn’t have a heel lift, allows enough flexibility in the sole for toes to bend naturally, has minimal sole and arch support, and has a wide toe box to ensure feet spread naturally. Try balanced, minimal barefoot shoes such as those from Xero Shoes, Vivo Barefoot, Softstar shoes, Feelgrounds, Belenka, Origo, Crupon Barefoot Sandals, EarthRunners, and the Merrell Vapor Glove.
    • For runners, learn how running with minimalist shoes facilitates a more natural barefoot stride than running with modern running shoes, as minimalist shoes promote a natural forefoot/midfoot running strike versus an unnatural heel strike with modern running shoes. Watch this YouTube video.
    • Walking barefoot outside on grass, dirt, or sand (also known as earthing) promotes grounding and a number of health benefits.
  • Read Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen. This book explores our human ancestors and their history of running, the science of running barefoot or with minimalist shoes and also conventional running shoes, and the history and traditions of the Tarahumara people of Chihuahua, Mexico, renowned for their long-distance running in minimalist footwear/sandals called huaraches. The book also explores how the Tarahumara’s near-barefoot running with its mid-foot strike pattern can help decrease injuries and increase speed. Learn more here.
  • For shoes made of natural materials that allow for grounding/earthing conductivity, try Softstar shoes
  • If you are looking for ways to incorporate a more mindful experience into your exercise routine, read these helpful tips here

7. Weight

  • Maintain ideal body weight, preferably a BMI between 18.5–25. Calculate yours here
  • Incorporate intermittent fasting into your weekly routine for weight loss and better health. Learn more about intermittent fasting here
  • Learn about the benefits of fasting and time-restricted eating (TRE) here

8. Sunlight

  • Read “11 Tips for Sunlight, Sunscreen, & Vitamin D” by Wiseman Family Practice here
  • Get 10–15 minutes of sunlight without sunblock 3 – 5 times weekly. When you are getting sun exposure for these 10–15 minutes, you want to avoid putting sunblock on for this short period of time to help facilitate the production of vitamin D in your body.
  • Avoid all spray tan products
  • Don’t burn
  • Avoid toxic sunscreens—use safer more natural sunblock alternatives. Read here
  • Beat the winter blues with sunlight. Read more here
  • Use incandescent bulbs inside your home, especially at night. Incandescent bulbs provide a more natural spectrum of light than LEDs.

9. Stress

  • Learn about the value and health benefits of daily meditation here
  • Learn how to meditate through guided meditation with these smartphone apps: Waking Up, Insight Timer, Calm, and Headspace.
  • Learn how minimalist living benefits your health and happiness here
  • Follow these strategies to lower EMF (electromagnetic field) exposure and to reduce stress from electropollution:
    • At night or when sleeping, put your cell phone in airplane mode (alarm mode will still work when the phone is in airplane mode).
    • Try to keep your cell phone away from your body as much as possible. Avoid carrying your cell phone on you (in a pocket or your bra) unless the device is placed in airplane mode. When talking on your cell phone, use speaker mode.
    • Try to decrease your use of wireless ear buds in order to avoid EMF; use speaker mode or wired ear buds instead.
    • When working on your laptop, keep it off your lap, as this area of the human body is highly susceptible to EMF radiation.
    • Use an EMF blanket, such as those by Belly Armor, when pregnant, when using a laptop, or even as a baby blanket to help create a barrier between the body and everyday electronic devices that emit electromagnetic radiation.
    • Try to keep electronic equipment out of the bedroom, especially during sleep time.
    • Wireless internet emits EMF radiation through the wireless internet router and the electronic devices connected to it. Unplug your Wi-Fi at night to reduce the amount of daily EMF radiation you are exposed to.
    • For more in-depth information on the subject of EMF risk, read this article.
  • Learn more about the healthy approach to smartphone use here
  • Share a healthy approach to smartphone use with young family members: The Pinwheel Phone is designed for children, beginning at age 8 and on, and teaches them about responsible use of a smartphone (tools versus entertainment). Pinwheel allows you to add various functionalities of the phone as your child grows and becomes more independent. Learn more about the Pinwheel Phone here
  • Learn how cultivating gratitude can decrease stress and improve your health. Read here
  • Approach stress with a different perspective. Watch the following TED Talk: “How to Make Stress Your Friend”
  • For stress management and disease prevention, practice earthing.
  • To help bring the body back into a relaxed and calm state, try breath work, including this form the 4-7-8 breathing technique.
  • Read Breath: The New Science of a Lost Art. This book explores why humans have lost the ability to breathe properly, the health effects that occur from inefficient or improper breathing, and proper breathing techniques to improve overall health. Learn more here
  • To help support and improve social health, read Tribe by Sebastian Junger, which explores the history, psychology, and anthropology of tribal societies in order to find a deeper understanding and modern perspective of loyalty, belonging, and the eternal human quest for meaning. Tribe: On Homecoming and Belonging
  • Spending time in parks and outdoor recreation areas can help reduce stress and improve your overall health and well-being. To find a local park near you, visit Texas Parks and Wildlife.

10. Air

  • Tips for improving indoor air quality and why it is so important. Read here
  • When cooking on a gas stove, it’s important to use proper ventilation to reduce indoor air pollution. Open windows while cooking on a gas stove and turn the range hood/exhaust fan on high prior to cooking and let it run 5–10 minutes after the burners are turned off. There are also safer alternatives to using a gas stove: an electric stove or induction stove (both of which do not emit open flames like a gas stove).
  • Avoid breathing cigarette smoke and all other forms of smoke
  • Use a high-quality air purifier from Austin Air Systems
  • Use plants to remove indoor toxins. For additional health benefits of indoor plants, read more here
    • Recommended: 1 plant per 100 square feet
  • Use all-natural, organic, therapeutic essentials oils to calm the mind and body with an ultrasonic aroma diffuser or dry aroma diffuser found here
  • When pumping gas, stand away from the car while pumping
  • Be mindful of the outdoor air quality and air pollution where you live. Limit outdoor activities when the air quality poses health risks. Most weather apps share the daily air quality index, or AQI, (e.g., good, moderate, or unhealthy) and will provide alerts about air quality. Certain mobile apps, such as Breezometer, help you specifically track outdoor air quality and air pollution.