Unlocking the Secrets of Longevity with Dr. William Choctaw

100:00:00,400 --> 00:00:03,099Speaker 1: Welcome to the Healthy Wealthy and Wise podcast200:00:03,099 --> 00:00:08,096with doctor William Choctaw, MDJD. Our mission is to empower 300:00:08,115 --> 00:00:11,993you with the knowledge and the tools you need to thrive in all 400:00:11,993 --> 00:00:16,210aspects of your life. Join us now as we discuss everything 500:00:16,310 --> 00:00:19,969from new attrition and exercise to money management and personal600:00:19,969 --> 00:00:24,626growth. Doctor Choctaw will provide insightful advice on how700:00:24,626 --> 00:00:28,103to improve your physical and financial health, as well as 800:00:28,103 --> 00:00:31,461your emotional and mental well-being. Whether you're 900:00:31,461 --> 00:00:36,020looking to boost your energy levels, unlike financial freedom1000:00:36,020 --> 00:00:40,377or cultivate a more positive mindset we've got you covered. 1100:00:41,637 --> 00:00:45,953Get ready to become the best version of yourself. So let's 1200:00:45,953 --> 00:00:50,570get started. Here's doctor William Choctaw, MD JD. 1300:00:51,271 --> 00:00:55,628Speaker 2: Good morning. Welcometo the Healthy Wealth and Wise 1400:00:55,807 --> 00:01:00,526podcast. I'm Dr. William Chuck Tong, and I will be your host 1500:01:00,526 --> 00:01:04,343for this morning. Today, we're gonna talk about essential 1600:01:04,644 --> 00:01:13,097habits for long life. Essential habits for a long life. Our 1700:01:13,097 --> 00:01:16,137podcast is part of our Leadership Mass Class series, 1800:01:16,137 --> 00:01:19,554and we're delighted to have beenwith us. And so let's get 1900:01:19,554 --> 00:01:23,692started. I believe life is aboutbeing of service helping others2000:01:23,692 --> 00:01:29,399. I believe knowledge is power. I believe leaders can change the2100:01:29,399 --> 00:01:33,677world. If you're listening to this podcast, I'm gonna suggest 2200:01:33,677 --> 00:01:37,034that you're already a leader because you're interested in 2300:01:37,034 --> 00:01:41,792expanding your your knowledge and skill set, and welcome to 2400:01:41,792 --> 00:01:45,558all journey. We frequently talk about different topics and most 2500:01:45,558 --> 00:01:49,757of our topics tend to be healthcare associated. I am a 2600:01:49,757 --> 00:01:54,054physician with over fifty years experience in general surgical 2700:01:54,153 --> 00:01:59,590practice. And I these podcasts are based on my experience in my2800:01:59,590 --> 00:02:03,828personal life and also with my patients. So we're gonna 2900:02:03,828 --> 00:02:10,605concentrate today about heart disease heart disease. Why? 3000:02:11,125 --> 00:02:17,322Heart disease is the single mostcommon cause of death in the 3100:02:17,322 --> 00:02:22,217world. And particularly in the United States. Twenty five 3200:02:22,217 --> 00:02:27,123percent of deaths in our countryis caused by heart disease and 3300:02:27,123 --> 00:02:31,562related issues. So it's a very, very important area to try to 3400:02:31,562 --> 00:02:38,049mitigate those systems that create a decrease in our long 3500:02:38,049 --> 00:02:44,324term survival and ultimate happiness. As we talk about the 3600:02:44,324 --> 00:02:48,581essential elements for him, we are gonna particularly 3700:02:48,722 --> 00:02:52,789concentrate all those areas where we use our personal power.3800:02:52,789 --> 00:02:57,108Our personal power. But with meand by that is that we're gonna3900:02:57,108 --> 00:03:01,754be talking about what we can control ourselves. There's a lot4000:03:01,754 --> 00:03:05,272in life that we cannot control his individuals and his human 4100:03:05,272 --> 00:03:08,790beings. So we're gonna concentrate on what we can 4200:03:08,790 --> 00:03:12,639control out personal power. One,because we think that that's 4300:03:12,639 --> 00:03:16,556the most effective. Two, becausewe think that that's where most4400:03:16,556 --> 00:03:23,462about actual strength is And wethink that by doing that, we'll4500:03:23,462 --> 00:03:27,381be more successful. Because quite honestly, those things 4600:03:27,381 --> 00:03:33,228that we can't control To some extent, control is illusory. And4700:03:33,228 --> 00:03:36,725we spent a lot of times, many times trying to control people 4800:03:36,884 --> 00:03:40,962annual circumstances that are outside of our purview. So we're4900:03:40,962 --> 00:03:45,489gonna try to retrain ourselves to look inward. And see those 5000:03:45,489 --> 00:03:50,646things that we can do to make life better and longer. The 5100:03:50,646 --> 00:03:56,932first essential element is for us to eat better. We can control5200:03:56,932 --> 00:04:01,620what we eat. And basically, we all know this. But basically, we5300:04:01,620 --> 00:04:04,818need to eat more fruits and vegetables. I like to say, we 5400:04:04,818 --> 00:04:08,455like to eat foods with more color, more different types of 5500:04:08,455 --> 00:04:11,903color in them. But fruits and vegetables is a good place to 5600:04:11,903 --> 00:04:19,670start. We wanna limit sweetened drinks, red processed meat, and 5700:04:19,670 --> 00:04:25,547food fat dairy products. And of course, we want to avoid trans 5800:04:25,547 --> 00:04:28,884fat So what is that latency? Yousaid with doctor Chalka, how do5900:04:28,884 --> 00:04:33,321I know whether this trans fat in the food that I get or that I6000:04:33,321 --> 00:04:38,958purchase? How exactly will I know that? Well, we want to 6100:04:38,958 --> 00:04:42,396start to read more nutrition labels. In other words, when you6200:04:42,396 --> 00:04:46,043go into the store, and you pickup the item that you want to 6300:04:46,043 --> 00:04:52,548purchase, read the label many times by law, Companies have to 6400:04:52,689 --> 00:04:56,766lay out on the label in detail what's in the product that you 6500:04:56,766 --> 00:05:00,353are buying. And if you wanna seethe number of calories, the 6600:05:00,353 --> 00:05:03,791number of sugars, the number of carbohydrates, the number of 6700:05:03,791 --> 00:05:08,879fat, the number of protein, get in the habit. Of reading labels.6800:05:08,879 --> 00:05:15,285A second essential to long left, long lives and thriving is6900:05:15,285 --> 00:05:20,062being more acted. Notice I didn't use the word exercise. I 7000:05:20,062 --> 00:05:24,079said, be more acted. And that includes exercise. A lot of 7100:05:24,079 --> 00:05:27,836times when you say exercise, people think of getting on a 7200:05:27,836 --> 00:05:31,834track and running it, etcetera, etcetera. I'm saying, be more 7300:05:31,834 --> 00:05:37,550active physically. Get up, move around, walk around. As we do 7400:05:37,550 --> 00:05:41,517that, we have to set certain goals for ourselves because it 7500:05:41,517 --> 00:05:45,636really depends on which stage oflife we are in. Right? If we 7600:05:45,636 --> 00:05:49,334are in junior high school and high school. They probably even 7700:05:49,334 --> 00:05:54,132have classes in school called physical education. So that's 7800:05:54,132 --> 00:05:59,257built into our schedule. As we graduate from high school and to7900:05:59,257 --> 00:06:05,004college, we probably have to run around and walk more up and 8000:06:05,004 --> 00:06:09,802down stairs, etcetera, etcetera.And there's also physical 8100:06:09,802 --> 00:06:14,199education classes that we can take So many times that is built8200:06:14,199 --> 00:06:19,995into our normal routine. But aswe transition into the 8300:06:19,995 --> 00:06:24,983workforce, there are the sedentary problems or issues of 8400:06:24,983 --> 00:06:30,550life take effect. We may work where we sit at a desk. And we 8500:06:30,550 --> 00:06:35,627may sit at that desk for hours on on end. So then we have to 8600:06:35,627 --> 00:06:40,033get creative And we have to comeup with ways that we can move 8700:06:40,033 --> 00:06:47,050around and again be more active.Activity, physical activity, in8800:06:47,050 --> 00:06:51,807my judge is more than just basic exercise. It is both 8900:06:51,807 --> 00:06:56,225physical and mental, meaning that we're a physical moving 9000:06:56,704 --> 00:07:00,343Well, we like what we're doing, and that's the mental part. So 9100:07:00,343 --> 00:07:04,300I'd like to call it being more active as compared to go out and9200:07:04,300 --> 00:07:10,607exercise x number of minutes. Speaking of that though, it is 9300:07:10,607 --> 00:07:13,526important for some of you who are very organized and very 9400:07:13,526 --> 00:07:17,762structured you want to know, well, how many minutes should 9500:07:17,762 --> 00:07:22,661exercise or be more active. In general, in terms of moderate 9600:07:22,721 --> 00:07:28,776activity, I would say about two hours per week. So you can 9700:07:28,776 --> 00:07:32,733divide that up into however you want. So many hours per day and 9800:07:32,733 --> 00:07:36,353so many minutes per day if that works for you. But the important9900:07:36,353 --> 00:07:41,060thing is to be more active. Andagain, Activity. Increase 10000:07:41,079 --> 00:07:47,456activity plus enjoyment is what I call being more active. Okay? 10100:07:47,915 --> 00:07:53,882Physical exercise plus enjoymentis what I call increase 10200:07:53,942 --> 00:07:57,639activity. And that's an essential element that we need 10300:07:57,639 --> 00:08:01,437to work on practicing more. That's particularly true, 10400:08:01,437 --> 00:08:06,074obviously. If you are in the baby boom area, let's say you've10500:08:06,074 --> 00:08:09,434worked thirty, forty, fifty years of your lives. And you're 10600:08:09,434 --> 00:08:14,031now slowing down. You're no longer working full time. You 10700:08:14,031 --> 00:08:18,478have more free time. Those are the years where you have to be 10800:08:18,478 --> 00:08:22,776even more circumspect about increasing your physical 10900:08:23,334 --> 00:08:29,072activity and mental component tothat. That can certainly 11000:08:29,091 --> 00:08:33,730include things just walking justwhat taking a walk every day 11100:08:33,730 --> 00:08:38,107for a certain period of time, building it into your regular 11200:08:38,167 --> 00:08:42,443routine, but make sure you have physical and mental activity 11300:08:42,624 --> 00:08:47,461simultaneously on in your increased activity for the week.11400:08:47,461 --> 00:08:55,836An essential element to long life. If you are a smoker, stop,11500:08:55,836 --> 00:09:01,062real simple. If you are a smoker, quit. Now I realize that11600:09:01,062 --> 00:09:05,780that's not always easy to do. But clearly, that needs to be on11700:09:05,780 --> 00:09:11,447as part of your absolute plan. Smoking in this country is the 11800:09:11,447 --> 00:09:15,706most common preventable cause ofdeath in the United States. 11900:09:16,044 --> 00:09:22,332Smoking. Again, I understand smoking is a habit. And habits 12000:09:22,392 --> 00:09:26,899are not easy to break, but is certainly one. That if you have 12100:09:26,899 --> 00:09:30,937this habit, you wanna stop. It damages smoking damages, the 12200:09:30,937 --> 00:09:34,215nicotine damages, the circulatory system. It increases12300:09:34,215 --> 00:09:38,631the risk of other multiple typediseases. And let me say, when 12400:09:38,631 --> 00:09:42,539I say smoking, I'm including vaping, vaping, And I'm also 12500:09:42,539 --> 00:09:46,238including secondhand smoke. And a number of studies have shown 12600:09:46,577 --> 00:09:50,484that children who are around smokers parents who smoke or 12700:09:50,484 --> 00:09:54,582people in the homeless smoke also can have a secondary harm 12800:09:54,881 --> 00:09:59,259caused by smoking itself. So clearly, you want to eliminate 12900:09:59,318 --> 00:10:04,335smoking. If you are not able to do it yourself, seek help. You 13000:10:04,335 --> 00:10:07,673can seek help through your physician or or through other 13100:10:08,133 --> 00:10:12,730clinical support groups that canhelp you stop smoking. It is 13200:10:12,730 --> 00:10:17,388doable, and many people have done it. If you drink alcohol, 13300:10:17,647 --> 00:10:22,953I'm gonna suggest stop. Now I realize it's interesting. We 13400:10:22,953 --> 00:10:26,591don't have smoking commercials on television, but we have a 13500:10:26,591 --> 00:10:32,217plethora of alcohol commercials on television, I submit to you 13600:10:32,217 --> 00:10:37,432as a position that alcohol is just as dangerous to you in one 13700:10:37,432 --> 00:10:42,150way or another as smoking is andyou should stop. Alcohol can 13800:10:42,150 --> 00:10:46,758damage your liver not to mentionjust the neurological effects 13900:10:46,758 --> 00:10:50,975of alcohol over a period of timeon your brain, not to mention 14000:10:51,076 --> 00:10:55,864the activity when you are at drinking and how it affects your14100:10:55,864 --> 00:11:01,301behavior and then your actions not to mention directly or 14200:11:01,301 --> 00:11:05,219indirectly the number of contributions in terms of auto 14300:11:05,219 --> 00:11:09,576accidents and other types of accidents, smoking and along 14400:11:09,576 --> 00:11:12,445with and alcohol along with smoking should be stopped. 14500:11:13,524 --> 00:11:17,082Shouldn't be stopped. I realize that that's not easy to do 14600:11:17,082 --> 00:11:21,828because it's a habit. I mean, for many, it's an addiction. And14700:11:21,828 --> 00:11:25,626certainly, it's one of those situations where first, you 14800:11:25,626 --> 00:11:29,693admit that it's a problem, and then you seek help. If you never14900:11:29,693 --> 00:11:32,173admit that it's a problem, mostof times, you would not seek 15000:11:32,173 --> 00:11:35,412help. You will make an excuse just like with smoking well that15100:11:35,412 --> 00:11:38,778helps me to relax Well, that makes me feel better. Well, I 15200:11:38,778 --> 00:11:42,317just think a little I don't takea lot, etcetera, etcetera, 15300:11:42,417 --> 00:11:48,094etcetera. Again, as a position with fifty years of experience 15400:11:48,273 --> 00:11:53,070in in medical practice, you needto stop. Another essential 15500:11:53,129 --> 00:11:58,687element for long life is healthysleep. Now, sleep is something 15600:11:58,687 --> 00:12:01,764that we've always literally beenfiguratively taken for granted.15700:12:01,764 --> 00:12:04,673Right. So, well, I sleep every night when you eat the healthy 15800:12:04,673 --> 00:12:07,792sleep. Well, you need to sleep acertain number of hours for a 15900:12:07,792 --> 00:12:10,191night tour adults, and we'll just stick with that for right 16000:12:10,191 --> 00:12:14,008now. I'm talking about seven to nine hours of sleep per night. 16100:12:14,008 --> 00:12:16,767Now some of you said, oh my goodness. I I can't sleep that 16200:12:16,767 --> 00:12:20,903vlog. That should be one of yourgoals. And when I say sleep, 16300:12:21,083 --> 00:12:25,422I'm not talking about light sleep. I'm talking about deep 16400:12:25,601 --> 00:12:31,606sleep. Rim sleep, r e m, rapid eye movement sleep. Okay. And 16500:12:31,606 --> 00:12:35,695how do you know when you're in deep sleep, dreaming? If you're 16600:12:35,695 --> 00:12:39,373dreaming, you're in deep sleep. And even if you may not remember16700:12:39,373 --> 00:12:43,051what the dream was about, when you wake up, he said, wow, I had16800:12:43,051 --> 00:12:47,119a dream, but a commitment was about But if you are dreaming, 16900:12:47,119 --> 00:12:52,515you're in deep sleep. So we wantdeep sleep for you when when 17000:12:52,515 --> 00:12:56,952you were sleeping at night. Studies have shown that if you 17100:12:57,232 --> 00:13:01,870that your body basically psychologically works out a lot 17200:13:01,870 --> 00:13:05,739of mental and psychological issues, while you're asleep, and17300:13:05,739 --> 00:13:08,577that makes sense. Think about it. Think about all the things 17400:13:08,577 --> 00:13:12,216your brain has to do per day. Itis working twenty four or seven17500:13:12,216 --> 00:13:15,683while you are awake. Making sure to keep you on task, making17600:13:15,683 --> 00:13:18,522sure that you do what you wannado, making sure that you could 17700:13:18,522 --> 00:13:21,801do your job, making sure you take care of yourself and your 17800:13:21,801 --> 00:13:25,947family. Making sure you respond appropriately. That's a lot of 17900:13:25,947 --> 00:13:30,304work. Right? So there's a lot ofextra stuff that's unnecessary 18000:13:30,884 --> 00:13:34,482that that that the brain needs to clean up. So think about 18100:13:34,482 --> 00:13:38,809sleep as that time that the brain does is clean up work. It 18200:13:38,809 --> 00:13:44,126sort of fine tune itself. It sort of polishes itself. It sort18300:13:44,126 --> 00:13:50,273of makes sure that it's in maximum mode to be efficient for18400:13:50,273 --> 00:13:54,490you the next day and the next day and the next day, HIP on the18500:13:54,490 --> 00:13:58,528other hand, you deprive yourself of sleep. The brain 18600:13:58,528 --> 00:14:03,274does not have time to do this cleanup work, and that extra 18700:14:03,274 --> 00:14:07,432material that's no longer beneficial to you begins to back18800:14:07,432 --> 00:14:12,690up and cause problems with the normal efficiency of the brain. 18900:14:12,948 --> 00:14:17,187So it makes sense. Think about that. So you need to sleep so 19000:14:17,187 --> 00:14:21,874that your brain can rest bottom line. You need to sleep so that 19100:14:21,874 --> 00:14:26,292your brain can rest. A rested brain is a more efficient brain 19200:14:26,511 --> 00:14:30,568and a more functional brain. So if you take care of your brain, 19300:14:30,589 --> 00:14:34,386it will take care of you. Healthto sleep has been shown to 19400:14:34,386 --> 00:14:39,224improve cardiovascular disease. It's been shown to decrease 19500:14:39,283 --> 00:14:43,042depression again because the brain is able to work out a lot 19600:14:43,042 --> 00:14:48,216of those psychiatric and neurological issues that it may 19700:14:48,216 --> 00:14:53,714have or psychosocial issues thatit may have. To improve your 19800:14:53,714 --> 00:14:58,652activity and your well-being when you are awake. Clearly 19900:14:58,672 --> 00:15:02,200sleep. Again, a good night's sleep has been shown to help to 20000:15:02,200 --> 00:15:08,037decrease blood pressure. And in some studies cholesterol and 20100:15:08,037 --> 00:15:12,063also obesity. Because a lot of these things are stress related.20200:15:12,063 --> 00:15:16,681Right? They're stress related. So if you could sleep and have a20300:15:16,681 --> 00:15:25,086good healthy sleep, then you'reable to benefit in a number of 20400:15:25,086 --> 00:15:30,332different areas. Children many times have to sleep longer or 20500:15:30,332 --> 00:15:33,590more hours than adults and it's important to keep that in mind. 20600:15:33,870 --> 00:15:36,947And quite honestly, I can remember when I started out 20700:15:36,947 --> 00:15:41,225there was a surgeon. As interns,we used to stay pride in 20800:15:41,225 --> 00:15:45,993littlestly. And, you know, I think back now, how silly that 20900:15:45,993 --> 00:15:50,071was because, honestly, the more sleep you get, the more 21000:15:50,071 --> 00:15:54,317efficient you are, and the more functional you are in terms of 21100:15:54,317 --> 00:15:57,537doing whatever work you scheduled to do. It is important21200:15:57,537 --> 00:16:00,653to manage your weight And when I said, manage your weight, I 21300:16:00,653 --> 00:16:04,491mean, I don't mean obsess over your weight. I mean, manage your21400:16:04,491 --> 00:16:08,149weight. So how does one manage your weight? One, you should 21500:16:08,149 --> 00:16:11,227wait yourself to deal with it even before I have to get in the21600:16:11,227 --> 00:16:16,715shower. You should know what your body mass index is. Your 21700:16:16,715 --> 00:16:20,793BMI. Now if you don't know what the BMI is, I'd recommend that 21800:16:20,793 --> 00:16:24,091you go to your your favorite search engine, Google, 21900:16:25,448 --> 00:16:30,206Microsoft, whichever one you like, and put in BMI, just those22000:16:30,206 --> 00:16:34,264just those letters. And you'll get homeless definitions of what22100:16:34,264 --> 00:16:37,582the BMI is, but you should be familiar with the BMI. Your 22200:16:37,582 --> 00:16:41,681bottom yes and nips and have an idea where you are on that scale22300:16:41,681 --> 00:16:45,538Now, what's important about theBMI is that it is not perfect, 22400:16:45,918 --> 00:16:49,635but it can give you a general idea about whether you need to 22500:16:49,635 --> 00:16:54,812work harder or or or or less hard in terms of managing your 22600:16:54,812 --> 00:17:00,210weight. If you find that your biomass index is than it should 22700:17:00,210 --> 00:17:04,846be. In other words, that you areobese or overweight. Certainly,22800:17:04,846 --> 00:17:08,064it's appropriate to seek help. And I would recommend seeking 22900:17:08,064 --> 00:17:15,500help from a a a expert with withweight management and weight 23000:17:15,500 --> 00:17:19,288loss. And I'm about medical expert. There are a number of 23100:17:19,288 --> 00:17:23,246different things that are available now to come to manage 23200:17:23,246 --> 00:17:26,244weight that were not available twenty to thirty years ago that 23300:17:26,244 --> 00:17:30,482includes appropriate medication.So I will start with the 23400:17:30,482 --> 00:17:37,128medical support system to help you with that. If you have been 23500:17:37,128 --> 00:17:40,227told by your position that you're cholesterol this high 23600:17:40,287 --> 00:17:44,265cholesterol that's a part of thetype of material in the body, 23700:17:44,664 --> 00:17:49,063that if it continues to be high,it can start to clog up the 23800:17:49,063 --> 00:17:54,979arteries and create problems with heart attack. And and and 23900:17:54,999 --> 00:17:59,836and hard other hard issues. And so it's important to keep that 24000:17:59,836 --> 00:18:04,433in mind to make sure that your cholesterol is at a normal range24100:18:04,433 --> 00:18:07,612. Now you may be given medication to manage your 24200:18:07,612 --> 00:18:10,391cholesterol. I would suggest that you take your medication 24300:18:11,240 --> 00:18:14,438faithfully, and if there are problems or issues with the 24400:18:14,438 --> 00:18:18,435medication that you inform your physician immediately. Blood 24500:18:18,435 --> 00:18:22,792sugar if you have a blood sugar problem, if you have been told 24600:18:22,792 --> 00:18:26,351that you are diabetic or maybe you've been told that you're pre24700:18:26,351 --> 00:18:30,169diabetic, Maybe there's a very strong family history of 24800:18:30,428 --> 00:18:34,247diabetes in your family. You certainly want to be cognizant 24900:18:36,223 --> 00:18:39,603caring for your blood sugar. If you've been put on medication, 25000:18:39,663 --> 00:18:44,549obviously, you wanna take your medication as prescribed You 25100:18:44,549 --> 00:18:47,728wanna keep all your physician apartments, you wanna eat 25200:18:48,787 --> 00:18:53,545properly as recommended by your healthcare professional, And as 25300:18:53,545 --> 00:18:56,682a part of this, all of this, quite honestly, is connected. 25400:18:57,022 --> 00:18:59,461All these seven or eighties central elements that we're 25500:18:59,461 --> 00:19:03,479talking about, all connected Andso you have to manage your 25600:19:03,479 --> 00:19:09,316weight and also exercise. And one of the ways to help to 25700:19:09,316 --> 00:19:11,864manage it, what pressure is thatyou should measure your blood 25800:19:11,864 --> 00:19:15,981pressure. You can get one of theblood pressure cups in the 25900:19:15,981 --> 00:19:20,837pharmacy. Innovative policy and learn how to measure your own 26000:19:20,837 --> 00:19:24,715blood pressure at home because indeed your blood pressure at 26100:19:24,715 --> 00:19:28,114home is probably more accurate many times than the reading of 26200:19:28,114 --> 00:19:31,633your blood pressure when you go to seeing the doctor. We have 26300:19:31,633 --> 00:19:34,929what we call the white coat syndrome. In many times, when 26400:19:34,929 --> 00:19:38,087individuals go to see a position, and they see their 26500:19:38,087 --> 00:19:41,806Bicos or walk into a building board, all those different Bicos26600:19:41,806 --> 00:19:44,773and center scopes, that blood pressure may go up a little bit 26700:19:44,773 --> 00:19:47,792because they get a little uncomfortable, a little anxious.26800:19:47,792 --> 00:19:52,519So you wanna get into the habit. Again, I've taken control of 26900:19:52,519 --> 00:19:55,378your blood pressure. That's trueto what a lot of this is about 27000:19:55,557 --> 00:20:01,314in terms of your personal management of your health. And 27100:20:01,314 --> 00:20:04,432and follow your follow-up with the requirements to measure your27200:20:04,432 --> 00:20:08,029blood pressure. Usually, that means that you sit with both 27300:20:08,029 --> 00:20:12,768feet firmly on the floor. It take a few minutes to relax, 27400:20:13,586 --> 00:20:16,385close your eyes, think of something relaxing and 27500:20:16,385 --> 00:20:21,272comfortable and then measure theblood pressure. Some can also 27600:20:21,333 --> 00:20:25,010do that standing, but you can stand up and measure your blood 27700:20:25,010 --> 00:20:29,817pressure also. But it's important that you do that and 27800:20:29,817 --> 00:20:33,375you get in the habit of doing that. Why? Because you're taking27900:20:33,375 --> 00:20:37,634control of your health. And so you may have become a more 28000:20:37,634 --> 00:20:41,892important partner in your healthmanagement, I. E. In your 28100:20:42,970 --> 00:20:47,428potential heart problem or limiting limiting or preventing 28200:20:47,567 --> 00:20:51,614a potential cardiac problem. It's important to keep in mind 28300:20:51,614 --> 00:20:55,153that men and women are differentin terms of how they present 28400:20:55,491 --> 00:21:00,188with heart attacks. In other words, when the blood supply to 28500:21:00,188 --> 00:21:03,926the heart is diminished to the extent that the heart stops 28600:21:03,946 --> 00:21:08,032beating, but does not be properly many times that can 28700:21:08,032 --> 00:21:12,070precipitate a fraud attack, which can result in death. Many 28800:21:12,070 --> 00:21:15,479years ago, certainly back when Iwas in medical school in the 28900:21:15,479 --> 00:21:20,516early seventies. We were taught that the classic heart attack 29000:21:20,516 --> 00:21:23,693was a crushed and subthermal chest pain in the middle of the 29100:21:23,693 --> 00:21:27,971chest that radiated to the rightarm. That indeed is true, but 29200:21:27,971 --> 00:21:32,079it's probably true more for men than it is for women. Why is 29300:21:32,079 --> 00:21:36,436that? That's because those studies in those patients that 29400:21:36,436 --> 00:21:40,933gave us that information were all men. Because back in the 29500:21:40,933 --> 00:21:44,571sixties and the fifties people in these medical studies were 29600:21:44,571 --> 00:21:49,949men, they were not they did not include women. As a result, the 29700:21:49,949 --> 00:21:53,866whole different set of symptoms and sides occurred with women. 29800:21:53,866 --> 00:21:58,544And now you have physicians who specialize and health disease in29900:21:58,544 --> 00:22:03,582women alone. And I would take that a step further. Not only 30000:22:03,582 --> 00:22:07,888are a lot of these studies basedprimarily on men. They're 30100:22:07,888 --> 00:22:12,645probably based primarily on one particular racial group in 30200:22:12,645 --> 00:22:16,883Caucasian. My point is very simple being, if you see 30300:22:16,883 --> 00:22:23,318patients who are from a diverse ethnic group, Hispanic, African 30400:22:23,318 --> 00:22:27,076American, Asian, etcetera, etcetera, American Indian. Many 30500:22:27,076 --> 00:22:30,875times, their symptoms may not bethe classic symptoms that you 30600:22:30,875 --> 00:22:34,054would in some of these old textbooks, so you have to stay 30700:22:34,054 --> 00:22:37,892flexible and you have to evaluate the patient at that 30800:22:37,892 --> 00:22:41,788time. Certainly the most serioustype of cardiac artery 30900:22:41,788 --> 00:22:46,535narrowing and the classic heart attack occurs. As the blood 31000:22:46,535 --> 00:22:49,972supply to the heart gets less and less and less. And so we 31100:22:49,972 --> 00:22:53,911wanna do things to prevent that to occurring. So in summary, 31200:22:55,400 --> 00:22:59,518let's call it healthy habits. You wanna stay tuned. What do I 31300:22:59,518 --> 00:23:04,585mean by staying tuned? You wannastay tuned mentally physically 31400:23:05,604 --> 00:23:14,137and spiritually. M p s. Rememberthat mentally, physically, and 31500:23:14,137 --> 00:23:18,944spiritually. You need all three.Most of us do not like we work 31600:23:18,944 --> 00:23:22,103on one or the other, but you need all three and you need all 31700:23:22,103 --> 00:23:25,630three at the same time. So that you wanna drink more water, and 31800:23:25,630 --> 00:23:29,468that's one of the ways to stay healthy physically. Most of us 31900:23:29,468 --> 00:23:33,826don't drink enough water. It's certainly now as because of the 32000:23:33,826 --> 00:23:39,133effects of global warming, that the planet is getting hotter and32100:23:39,133 --> 00:23:42,832we're here having record heat in different parts of the 32200:23:43,050 --> 00:23:46,359country and different parts of the world. And so for that 32300:23:46,359 --> 00:23:49,718reason, you wanna drink bottled water. You obviously wanna eat a32400:23:49,718 --> 00:23:53,824balanced diet, a a balanced meal. And that includes having 32500:23:53,824 --> 00:23:57,262more fruits and vegetables. You wanna stay energized. You wanna 32600:23:57,262 --> 00:24:00,701interact with people more. You wanna get good sleep. You're 32700:24:00,701 --> 00:24:04,778seven to nine hours of sleep at night, so your brain has time to32800:24:04,778 --> 00:24:09,496rest and revitalize itself for the next twenty four hours or so32900:24:09,496 --> 00:24:13,523that it must function. And I'm gonna suggest as a part of those33000:24:13,523 --> 00:24:17,701healthy habits, you wanna give to others, you would be amazed 33100:24:17,961 --> 00:24:22,358at how helping others, however that is, will end up making you 33200:24:22,358 --> 00:24:26,436to a better. Even if you just walk out and say good morning to33300:24:26,436 --> 00:24:31,194somebody or have a nice day or thank you. Etcetera, etcetera. 33400:24:32,253 --> 00:24:36,852Whenever you help someone else, it reflects on you either 33500:24:36,852 --> 00:24:40,579consciously or unconsciously. And I would certainly encourage 33600:24:41,199 --> 00:24:43,837you to do that. And then, of course, you wanna do more 33700:24:43,837 --> 00:24:48,023exercise. My basic principles. God is in charge, principal 33800:24:48,023 --> 00:24:51,942number one, I am a position of faith. And I believe having God 33900:24:51,942 --> 00:24:56,769in my life has allowed me to be more effective both in terms of 34000:24:56,769 --> 00:25:00,446how I help my patients and how my patients have been able to 34100:25:00,446 --> 00:25:04,673help me. Personal number two, nobad days. I do not have bad 34200:25:04,673 --> 00:25:08,990days. I decided about thirty years ago that I had enough bad 34300:25:08,990 --> 00:25:13,328days than I chose. Not to have anymore. I've mentioned that 34400:25:13,328 --> 00:25:16,487because you too could stop having birthdays just by 34500:25:16,487 --> 00:25:20,114choosing not to. Don't sweat thesmall stuff. Most stuff is 34600:25:20,114 --> 00:25:23,832small. My experience has been inmy life. So whenever I get 34700:25:23,832 --> 00:25:26,419upset and concerned about something, most of the times, 34800:25:26,419 --> 00:25:30,057it's not as big a deal as I thought it was. And usually, 34900:25:30,057 --> 00:25:33,395I'll be able to let those thingsgo. Control the controllables. 35000:25:34,474 --> 00:25:37,553Many times when I see patients doing my practice who are 35100:25:37,553 --> 00:25:42,839stressed, it involves some uncontrollable event or person 35200:25:43,019 --> 00:25:46,737that they are trying to control.And use it when we get down to 35300:25:46,737 --> 00:25:50,654the back, that those things you can't control and you need to 35400:25:50,654 --> 00:25:54,742let go that immediately that is allowed us to want to decrease 35500:25:54,803 --> 00:26:00,579that stress level. Forgive this is therapy principle number four35600:26:00,579 --> 00:26:06,646. Bad things will happen to you,but you have to forgive 35700:26:06,787 --> 00:26:10,854individuals who do say those things. And you'll be amazed at 35800:26:10,854 --> 00:26:14,412how therapeutic that is for you.And finally, everything is 35900:26:14,412 --> 00:26:17,650relationship and relationships are based on mutual respect, 36000:26:17,650 --> 00:26:21,208mutual and good communication. If you have those three things, 36100:26:21,208 --> 00:26:25,086you have a good relationship. Ifyou do not, then you have work 36200:26:25,086 --> 00:26:30,442to do. Let me say, if in conclusion, if you right now, as36300:26:30,442 --> 00:26:34,181you listen to my voice, you aregoing through some things. 36400:26:35,078 --> 00:26:38,797Let's say you're struggling. Just remember, this two should 36500:26:38,797 --> 00:26:44,613pass. This two should pass. And finally, be the change you wanna36600:26:44,613 --> 00:26:48,071see in the world. We all wanna make the world a better place. 36700:26:48,451 --> 00:26:52,828So be the change. You wanna see in the world. Have a wonderful 36800:26:52,887 --> 00:26:53,387day. 36900:26:54,367 --> 00:26:56,287Speaker 1: Thanks for listening to the healthy, wealthy, and 37000:26:56,287 --> 00:27:00,682wise podcast with Dr. William Choctaw, MDJB. We hope you 37100:27:00,682 --> 00:27:04,061enjoyed this episode. In fact, if you found this episode 37200:27:04,080 --> 00:27:08,567helpful, you can support and subscribe to the podcast on your37300:27:08,567 --> 00:27:13,145favorite podcast platform with the keywords Dr. William Choctaw37400:27:13,145 --> 00:27:18,282. And you'll find it very quickly. Also, subscribing helps37500:27:18,282 --> 00:27:22,999ensure that you don't miss any future episodes. And then take 37600:27:22,999 --> 00:27:26,178the next step of action and share it with your family, 37700:27:26,237 --> 00:27:31,023friends, and all your coworkers.They'll glad you did. So until 37800:27:31,023 --> 00:27:35,621the next time, live your best possible life, the best possible37900:27:35,621 --> 00:27:38,738way You've been listening to the Healthy Wealthy and Wise 38000:27:38,738 --> 00:27:42,797podcast with doctor William Choctaw, MD JD.