Preventive 10®

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.
  • “Eat food, not too much, mostly plants” – Michael Pollan, In Defense of Food: An Eater’s Manifesto
    • Recommended: 1 of 3 meals a day consisting of animal products = 70% plant products and 30% animal products
  • Decrease or eliminate sugar (< 30 gms daily). 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 or eliminate dairy products. If you are consuming dairy products (e.g., milk, yogurt, cheese), consume them in their natural, purest state to avoid overly processed dairy.
  • Decrease grains and gluten, especially wheat products. Read Grain Brain by Dr. David Perlmutter
    • Grains include: wheat, rice, oats, barley, rye, and other cereal grains
    • When consuming grains, eat only whole grains
    • Avoid all refined or processed grain products: white flour, white rice, white pasta, and white bread
  • Avoid all processed foods and focus on eating whole foods
  • Eat foods that contain good saturated fats (e.g., avocados, almonds, walnuts, wild-caught salmon, grass-fed beef, pasture-raised pork, organic whole milk, true free-range eggs, coconut oil). Avoid the foods that contain bad fats, or trans fats (e.g., fried foods, French fries, doughnuts, pies, cookies). Learn more about the health benefits of saturated fat here
  • Eat organic fruits & vegetables. If you are unable to eat organic, see the Dirty Dozen and Clean 15 for the fruits and vegetables that are the most and least contaminated with pesticides.
  • Read about the health benefits of juicing here. When juicing, aim for 90% vegetables and 10% fruit.
  • Add anti-inflammatory herbs, spices, and foods to your diet. Read WFP’s advice here
  • Consume only “clean” meat and other animal products ie: grass-fed beef, free-range or pasture-raised chicken, pastured pork, free-range chicken eggs, wild fish, and wild game. Avoid factory-farmed beef, conventional “white eggs,” and farmed fish.
  • 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.
  • Avoid 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, which should be avoided if possible. However, when drinking bottled water, choose pure, natural spring water from sources such as The Mountain Valley, Evian, 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
    • Next best water filter system to use (cheaper and more convenient) – Purchase a portable Berkey Filter w/ fluoride filters. Read and order here
      • Watch our WFP video on the Berkey water filter here
  • Use a shower head filter to purify your bathing water. Order here
  • Read “The Truth About Tap Water” by Wiseman Family Practice here
  • Use Cold Water Therapy to improve your health. Learn more here.

3. SKIN:

* Products that Dr. Wiseman personally uses

4. DENTAL:

  • Replace all metal dental fillings or amalgams with safer alternatives
  • Use a Sonicare toothbrush 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
  • Get 7-9 hours of sleep at night
  • Most restorative hours are between 10pm-2am
  • Recommended bedding: Use safe bedding, as we sleep 1/3 of our lives. Replacing your mattress with a safe, environmentally friendly mattress is ideal, but at the very least use all natural, organic pillows, sheets, and comforters. Great selections can be found at Mercola.com*, Austin Natural Mattress*, and Wildflower
  • Learn how natural conditions affect the sleep patterns of modern-day hunter-gatherers. Read here

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 or Yoga
  • Read “3 Fitness Tests to Assess Your General Fitness and Health Risks” here
  • Non-exercise movement is as important as regular exercise. Aim for 7000-10,000 steps daily. Get a fitbit here
  • See why sitting is so harmful and why using a standing desk is an important alternative. Read here
  • Try a minimalist approach to footwear for daily activities or when running. A minimalist shoe doesn’t have a heel lift, allows enough flexibility in the sole for toes to bend naturally, and has a wide toe box to ensure feet spread naturally. Make a gradual change to minimalist shoes to avoid injury. To learn how barefoot running or near-barefoot running facilitates a more natural stride than running with traditional running shoes, watch this Youtube video.

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
    • There are many approaches to intermittent fasting. The two introductory approaches include one of the following:
      1) 1-2 days a week eat a balanced 500 calories or 2) 1-2 days a week skip breakfast and eat only between 12pm-7pm.
  • To learn the benefits of fasting, read The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting by Dr. Fung

8. SUNLIGHT:

  • Read “11 Tips for Sunlight, Sunscreen, & Vitamin D” by Wiseman Family Practice here
  • Get 10–20 minutes of sunlight 3 x weekly
  • Avoid all spray tan products
  • Don’t burn
  • Avoid toxic sunscreens—use safer more natural alternatives. Read here
  • Beat the winter blues with sunlight. Read more here

9. STRESS:

  • Learn about the value and health benefits of daily meditation here
  • Learn how to meditate through guided meditation with the smartphone app Headspace.
  • 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.
    • When working on your laptop, keep it off your lap, as this area of the human body is highly susceptible to EMF radiation.
    • Try to keep electronic equipment out of the bedroom, especially during sleep time.
    • Position your bed so that your head is a minimum of three feet away from an electrical outlet. For more in-depth information on the subject of EMF risk, read this article.
  • Find out how to better manage stress and anxiety by reading The Worry Solution: Using Your Healing Mind to Turn Stress and Anxiety into Better Health and Happiness.
  • 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”
  • “Since much of our stress is unavoidable working out how to harness it may be wiser than fruitless attempts to banish it” -Read here
  • For stress management and disease prevention, practice earthing.

10. AIR:

  • Tips for improving indoor air quality and why it is so important. Read here
  • Avoid breathing cigarette smoke and all other forms of smoke
  • Use plants to remove indoor toxins. For additional health benefits of indoor plants, read more here
    • Recommended: 1 plant per 100 square feet
  • When pumping gas, stand away from the car while pumping
  • Limit outdoor activities during Ozone Action Days