Unlocking the Secrets of Longevity with Dr. William Choctaw

1 00:00:00,400 --> 00:00:03,099 Speaker 1: Welcome to the Healthy Wealthy and Wise podcast 2 00:00:03,099 --> 00:00:08,096 with doctor William Choctaw, MD JD. Our mission is to empower 3 00:00:08,115 --> 00:00:11,993 you with the knowledge and the tools you need to thrive in all 4 00:00:11,993 --> 00:00:16,210 aspects of your life. Join us now as we discuss everything 5 00:00:16,310 --> 00:00:19,969 from new attrition and exercise to money management and personal 6 00:00:19,969 --> 00:00:24,626 growth. Doctor Choctaw will provide insightful advice on how 7 00:00:24,626 --> 00:00:28,103 to improve your physical and financial health, as well as 8 00:00:28,103 --> 00:00:31,461 your emotional and mental well-being. Whether you're 9 00:00:31,461 --> 00:00:36,020 looking to boost your energy levels, unlike financial freedom 10 00:00:36,020 --> 00:00:40,377 or cultivate a more positive mindset we've got you covered. 11 00:00:41,637 --> 00:00:45,953 Get ready to become the best version of yourself. So let's 12 00:00:45,953 --> 00:00:50,570 get started. Here's doctor William Choctaw, MD JD. 13 00:00:51,271 --> 00:00:55,628 Speaker 2: Good morning. Welcome to the Healthy Wealth and Wise 14 00:00:55,807 --> 00:01:00,526 podcast. I'm Dr. William Chuck Tong, and I will be your host 15 00:01:00,526 --> 00:01:04,343 for this morning. Today, we're gonna talk about essential 16 00:01:04,644 --> 00:01:13,097 habits for long life. Essential habits for a long life. Our 17 00:01:13,097 --> 00:01:16,137 podcast is part of our Leadership Mass Class series, 18 00:01:16,137 --> 00:01:19,554 and we're delighted to have been with us. And so let's get 19 00:01:19,554 --> 00:01:23,692 started. I believe life is about being of service helping others 20 00:01:23,692 --> 00:01:29,399 . I believe knowledge is power. I believe leaders can change the 21 00:01:29,399 --> 00:01:33,677 world. If you're listening to this podcast, I'm gonna suggest 22 00:01:33,677 --> 00:01:37,034 that you're already a leader because you're interested in 23 00:01:37,034 --> 00:01:41,792 expanding your your knowledge and skill set, and welcome to 24 00:01:41,792 --> 00:01:45,558 all journey. We frequently talk about different topics and most 25 00:01:45,558 --> 00:01:49,757 of our topics tend to be healthcare associated. I am a 26 00:01:49,757 --> 00:01:54,054 physician with over fifty years experience in general surgical 27 00:01:54,153 --> 00:01:59,590 practice. And I these podcasts are based on my experience in my 28 00:01:59,590 --> 00:02:03,828 personal life and also with my patients. So we're gonna 29 00:02:03,828 --> 00:02:10,605 concentrate today about heart disease heart disease. Why? 30 00:02:11,125 --> 00:02:17,322 Heart disease is the single most common cause of death in the 31 00:02:17,322 --> 00:02:22,217 world. And particularly in the United States. Twenty five 32 00:02:22,217 --> 00:02:27,123 percent of deaths in our country is caused by heart disease and 33 00:02:27,123 --> 00:02:31,562 related issues. So it's a very, very important area to try to 34 00:02:31,562 --> 00:02:38,049 mitigate those systems that create a decrease in our long 35 00:02:38,049 --> 00:02:44,324 term survival and ultimate happiness. As we talk about the 36 00:02:44,324 --> 00:02:48,581 essential elements for him, we are gonna particularly 37 00:02:48,722 --> 00:02:52,789 concentrate all those areas where we use our personal power. 38 00:02:52,789 --> 00:02:57,108 Our personal power. But with me and by that is that we're gonna 39 00:02:57,108 --> 00:03:01,754 be talking about what we can control ourselves. There's a lot 40 00:03:01,754 --> 00:03:05,272 in life that we cannot control his individuals and his human 41 00:03:05,272 --> 00:03:08,790 beings. So we're gonna concentrate on what we can 42 00:03:08,790 --> 00:03:12,639 control out personal power. One, because we think that that's 43 00:03:12,639 --> 00:03:16,556 the most effective. Two, because we think that that's where most 44 00:03:16,556 --> 00:03:23,462 about actual strength is And we think that by doing that, we'll 45 00:03:23,462 --> 00:03:27,381 be more successful. Because quite honestly, those things 46 00:03:27,381 --> 00:03:33,228 that we can't control To some extent, control is illusory. And 47 00:03:33,228 --> 00:03:36,725 we spent a lot of times, many times trying to control people 48 00:03:36,884 --> 00:03:40,962 annual circumstances that are outside of our purview. So we're 49 00:03:40,962 --> 00:03:45,489 gonna try to retrain ourselves to look inward. And see those 50 00:03:45,489 --> 00:03:50,646 things that we can do to make life better and longer. The 51 00:03:50,646 --> 00:03:56,932 first essential element is for us to eat better. We can control 52 00:03:56,932 --> 00:04:01,620 what we eat. And basically, we all know this. But basically, we 53 00:04:01,620 --> 00:04:04,818 need to eat more fruits and vegetables. I like to say, we 54 00:04:04,818 --> 00:04:08,455 like to eat foods with more color, more different types of 55 00:04:08,455 --> 00:04:11,903 color in them. But fruits and vegetables is a good place to 56 00:04:11,903 --> 00:04:19,670 start. We wanna limit sweetened drinks, red processed meat, and 57 00:04:19,670 --> 00:04:25,547 food fat dairy products. And of course, we want to avoid trans 58 00:04:25,547 --> 00:04:28,884 fat So what is that latency? You said with doctor Chalka, how do 59 00:04:28,884 --> 00:04:33,321 I know whether this trans fat in the food that I get or that I 60 00:04:33,321 --> 00:04:38,958 purchase? How exactly will I know that? Well, we want to 61 00:04:38,958 --> 00:04:42,396 start to read more nutrition labels. In other words, when you 62 00:04:42,396 --> 00:04:46,043 go into the store, and you pick up the item that you want to 63 00:04:46,043 --> 00:04:52,548 purchase, read the label many times by law, Companies have to 64 00:04:52,689 --> 00:04:56,766 lay out on the label in detail what's in the product that you 65 00:04:56,766 --> 00:05:00,353 are buying. And if you wanna see the number of calories, the 66 00:05:00,353 --> 00:05:03,791 number of sugars, the number of carbohydrates, the number of 67 00:05:03,791 --> 00:05:08,879 fat, the number of protein, get in the habit. Of reading labels. 68 00:05:08,879 --> 00:05:15,285 A second essential to long left, long lives and thriving is 69 00:05:15,285 --> 00:05:20,062 being more acted. Notice I didn't use the word exercise. I 70 00:05:20,062 --> 00:05:24,079 said, be more acted. And that includes exercise. A lot of 71 00:05:24,079 --> 00:05:27,836 times when you say exercise, people think of getting on a 72 00:05:27,836 --> 00:05:31,834 track and running it, etcetera, etcetera. I'm saying, be more 73 00:05:31,834 --> 00:05:37,550 active physically. Get up, move around, walk around. As we do 74 00:05:37,550 --> 00:05:41,517 that, we have to set certain goals for ourselves because it 75 00:05:41,517 --> 00:05:45,636 really depends on which stage of life we are in. Right? If we 76 00:05:45,636 --> 00:05:49,334 are in junior high school and high school. They probably even 77 00:05:49,334 --> 00:05:54,132 have classes in school called physical education. So that's 78 00:05:54,132 --> 00:05:59,257 built into our schedule. As we graduate from high school and to 79 00:05:59,257 --> 00:06:05,004 college, we probably have to run around and walk more up and 80 00:06:05,004 --> 00:06:09,802 down stairs, etcetera, etcetera. And there's also physical 81 00:06:09,802 --> 00:06:14,199 education classes that we can take So many times that is built 82 00:06:14,199 --> 00:06:19,995 into our normal routine. But as we transition into the 83 00:06:19,995 --> 00:06:24,983 workforce, there are the sedentary problems or issues of 84 00:06:24,983 --> 00:06:30,550 life take effect. We may work where we sit at a desk. And we 85 00:06:30,550 --> 00:06:35,627 may sit at that desk for hours on on end. So then we have to 86 00:06:35,627 --> 00:06:40,033 get creative And we have to come up with ways that we can move 87 00:06:40,033 --> 00:06:47,050 around and again be more active. Activity, physical activity, in 88 00:06:47,050 --> 00:06:51,807 my judge is more than just basic exercise. It is both 89 00:06:51,807 --> 00:06:56,225 physical and mental, meaning that we're a physical moving 90 00:06:56,704 --> 00:07:00,343 Well, we like what we're doing, and that's the mental part. So 91 00:07:00,343 --> 00:07:04,300 I'd like to call it being more active as compared to go out and 92 00:07:04,300 --> 00:07:10,607 exercise x number of minutes. Speaking of that though, it is 93 00:07:10,607 --> 00:07:13,526 important for some of you who are very organized and very 94 00:07:13,526 --> 00:07:17,762 structured you want to know, well, how many minutes should 95 00:07:17,762 --> 00:07:22,661 exercise or be more active. In general, in terms of moderate 96 00:07:22,721 --> 00:07:28,776 activity, I would say about two hours per week. So you can 97 00:07:28,776 --> 00:07:32,733 divide that up into however you want. So many hours per day and 98 00:07:32,733 --> 00:07:36,353 so many minutes per day if that works for you. But the important 99 00:07:36,353 --> 00:07:41,060 thing is to be more active. And again, Activity. Increase 100 00:07:41,079 --> 00:07:47,456 activity plus enjoyment is what I call being more active. Okay? 101 00:07:47,915 --> 00:07:53,882 Physical exercise plus enjoyment is what I call increase 102 00:07:53,942 --> 00:07:57,639 activity. And that's an essential element that we need 103 00:07:57,639 --> 00:08:01,437 to work on practicing more. That's particularly true, 104 00:08:01,437 --> 00:08:06,074 obviously. If you are in the baby boom area, let's say you've 105 00:08:06,074 --> 00:08:09,434 worked thirty, forty, fifty years of your lives. And you're 106 00:08:09,434 --> 00:08:14,031 now slowing down. You're no longer working full time. You 107 00:08:14,031 --> 00:08:18,478 have more free time. Those are the years where you have to be 108 00:08:18,478 --> 00:08:22,776 even more circumspect about increasing your physical 109 00:08:23,334 --> 00:08:29,072 activity and mental component to that. That can certainly 110 00:08:29,091 --> 00:08:33,730 include things just walking just what taking a walk every day 111 00:08:33,730 --> 00:08:38,107 for a certain period of time, building it into your regular 112 00:08:38,167 --> 00:08:42,443 routine, but make sure you have physical and mental activity 113 00:08:42,624 --> 00:08:47,461 simultaneously on in your increased activity for the week. 114 00:08:47,461 --> 00:08:55,836 An essential element to long life. If you are a smoker, stop, 115 00:08:55,836 --> 00:09:01,062 real simple. If you are a smoker, quit. Now I realize that 116 00:09:01,062 --> 00:09:05,780 that's not always easy to do. But clearly, that needs to be on 117 00:09:05,780 --> 00:09:11,447 as part of your absolute plan. Smoking in this country is the 118 00:09:11,447 --> 00:09:15,706 most common preventable cause of death in the United States. 119 00:09:16,044 --> 00:09:22,332 Smoking. Again, I understand smoking is a habit. And habits 120 00:09:22,392 --> 00:09:26,899 are not easy to break, but is certainly one. That if you have 121 00:09:26,899 --> 00:09:30,937 this habit, you wanna stop. It damages smoking damages, the 122 00:09:30,937 --> 00:09:34,215 nicotine damages, the circulatory system. It increases 123 00:09:34,215 --> 00:09:38,631 the risk of other multiple type diseases. And let me say, when 124 00:09:38,631 --> 00:09:42,539 I say smoking, I'm including vaping, vaping, And I'm also 125 00:09:42,539 --> 00:09:46,238 including secondhand smoke. And a number of studies have shown 126 00:09:46,577 --> 00:09:50,484 that children who are around smokers parents who smoke or 127 00:09:50,484 --> 00:09:54,582 people in the homeless smoke also can have a secondary harm 128 00:09:54,881 --> 00:09:59,259 caused by smoking itself. So clearly, you want to eliminate 129 00:09:59,318 --> 00:10:04,335 smoking. If you are not able to do it yourself, seek help. You 130 00:10:04,335 --> 00:10:07,673 can seek help through your physician or or through other 131 00:10:08,133 --> 00:10:12,730 clinical support groups that can help you stop smoking. It is 132 00:10:12,730 --> 00:10:17,388 doable, and many people have done it. If you drink alcohol, 133 00:10:17,647 --> 00:10:22,953 I'm gonna suggest stop. Now I realize it's interesting. We 134 00:10:22,953 --> 00:10:26,591 don't have smoking commercials on television, but we have a 135 00:10:26,591 --> 00:10:32,217 plethora of alcohol commercials on television, I submit to you 136 00:10:32,217 --> 00:10:37,432 as a position that alcohol is just as dangerous to you in one 137 00:10:37,432 --> 00:10:42,150 way or another as smoking is and you should stop. Alcohol can 138 00:10:42,150 --> 00:10:46,758 damage your liver not to mention just the neurological effects 139 00:10:46,758 --> 00:10:50,975 of alcohol over a period of time on your brain, not to mention 140 00:10:51,076 --> 00:10:55,864 the activity when you are at drinking and how it affects your 141 00:10:55,864 --> 00:11:01,301 behavior and then your actions not to mention directly or 142 00:11:01,301 --> 00:11:05,219 indirectly the number of contributions in terms of auto 143 00:11:05,219 --> 00:11:09,576 accidents and other types of accidents, smoking and along 144 00:11:09,576 --> 00:11:12,445 with and alcohol along with smoking should be stopped. 145 00:11:13,524 --> 00:11:17,082 Shouldn't be stopped. I realize that that's not easy to do 146 00:11:17,082 --> 00:11:21,828 because it's a habit. I mean, for many, it's an addiction. And 147 00:11:21,828 --> 00:11:25,626 certainly, it's one of those situations where first, you 148 00:11:25,626 --> 00:11:29,693 admit that it's a problem, and then you seek help. If you never 149 00:11:29,693 --> 00:11:32,173 admit that it's a problem, most of times, you would not seek 150 00:11:32,173 --> 00:11:35,412 help. You will make an excuse just like with smoking well that 151 00:11:35,412 --> 00:11:38,778 helps me to relax Well, that makes me feel better. Well, I 152 00:11:38,778 --> 00:11:42,317 just think a little I don't take a lot, etcetera, etcetera, 153 00:11:42,417 --> 00:11:48,094 etcetera. Again, as a position with fifty years of experience 154 00:11:48,273 --> 00:11:53,070 in in medical practice, you need to stop. Another essential 155 00:11:53,129 --> 00:11:58,687 element for long life is healthy sleep. Now, sleep is something 156 00:11:58,687 --> 00:12:01,764 that we've always literally been figuratively taken for granted. 157 00:12:01,764 --> 00:12:04,673 Right. So, well, I sleep every night when you eat the healthy 158 00:12:04,673 --> 00:12:07,792 sleep. Well, you need to sleep a certain number of hours for a 159 00:12:07,792 --> 00:12:10,191 night tour adults, and we'll just stick with that for right 160 00:12:10,191 --> 00:12:14,008 now. I'm talking about seven to nine hours of sleep per night. 161 00:12:14,008 --> 00:12:16,767 Now some of you said, oh my goodness. I I can't sleep that 162 00:12:16,767 --> 00:12:20,903 vlog. That should be one of your goals. And when I say sleep, 163 00:12:21,083 --> 00:12:25,422 I'm not talking about light sleep. I'm talking about deep 164 00:12:25,601 --> 00:12:31,606 sleep. Rim sleep, r e m, rapid eye movement sleep. Okay. And 165 00:12:31,606 --> 00:12:35,695 how do you know when you're in deep sleep, dreaming? If you're 166 00:12:35,695 --> 00:12:39,373 dreaming, you're in deep sleep. And even if you may not remember 167 00:12:39,373 --> 00:12:43,051 what the dream was about, when you wake up, he said, wow, I had 168 00:12:43,051 --> 00:12:47,119 a dream, but a commitment was about But if you are dreaming, 169 00:12:47,119 --> 00:12:52,515 you're in deep sleep. So we want deep sleep for you when when 170 00:12:52,515 --> 00:12:56,952 you were sleeping at night. Studies have shown that if you 171 00:12:57,232 --> 00:13:01,870 that your body basically psychologically works out a lot 172 00:13:01,870 --> 00:13:05,739 of mental and psychological issues, while you're asleep, and 173 00:13:05,739 --> 00:13:08,577 that makes sense. Think about it. Think about all the things 174 00:13:08,577 --> 00:13:12,216 your brain has to do per day. It is working twenty four or seven 175 00:13:12,216 --> 00:13:15,683 while you are awake. Making sure to keep you on task, making 176 00:13:15,683 --> 00:13:18,522 sure that you do what you wanna do, making sure that you could 177 00:13:18,522 --> 00:13:21,801 do your job, making sure you take care of yourself and your 178 00:13:21,801 --> 00:13:25,947 family. Making sure you respond appropriately. That's a lot of 179 00:13:25,947 --> 00:13:30,304 work. Right? So there's a lot of extra stuff that's unnecessary 180 00:13:30,884 --> 00:13:34,482 that that that the brain needs to clean up. So think about 181 00:13:34,482 --> 00:13:38,809 sleep as that time that the brain does is clean up work. It 182 00:13:38,809 --> 00:13:44,126 sort of fine tune itself. It sort of polishes itself. It sort 183 00:13:44,126 --> 00:13:50,273 of makes sure that it's in maximum mode to be efficient for 184 00:13:50,273 --> 00:13:54,490 you the next day and the next day and the next day, HIP on the 185 00:13:54,490 --> 00:13:58,528 other hand, you deprive yourself of sleep. The brain 186 00:13:58,528 --> 00:14:03,274 does not have time to do this cleanup work, and that extra 187 00:14:03,274 --> 00:14:07,432 material that's no longer beneficial to you begins to back 188 00:14:07,432 --> 00:14:12,690 up and cause problems with the normal efficiency of the brain. 189 00:14:12,948 --> 00:14:17,187 So it makes sense. Think about that. So you need to sleep so 190 00:14:17,187 --> 00:14:21,874 that your brain can rest bottom line. You need to sleep so that 191 00:14:21,874 --> 00:14:26,292 your brain can rest. A rested brain is a more efficient brain 192 00:14:26,511 --> 00:14:30,568 and a more functional brain. So if you take care of your brain, 193 00:14:30,589 --> 00:14:34,386 it will take care of you. Health to sleep has been shown to 194 00:14:34,386 --> 00:14:39,224 improve cardiovascular disease. It's been shown to decrease 195 00:14:39,283 --> 00:14:43,042 depression again because the brain is able to work out a lot 196 00:14:43,042 --> 00:14:48,216 of those psychiatric and neurological issues that it may 197 00:14:48,216 --> 00:14:53,714 have or psychosocial issues that it may have. To improve your 198 00:14:53,714 --> 00:14:58,652 activity and your well-being when you are awake. Clearly 199 00:14:58,672 --> 00:15:02,200 sleep. Again, a good night's sleep has been shown to help to 200 00:15:02,200 --> 00:15:08,037 decrease blood pressure. And in some studies cholesterol and 201 00:15:08,037 --> 00:15:12,063 also obesity. Because a lot of these things are stress related. 202 00:15:12,063 --> 00:15:16,681 Right? They're stress related. So if you could sleep and have a 203 00:15:16,681 --> 00:15:25,086 good healthy sleep, then you're able to benefit in a number of 204 00:15:25,086 --> 00:15:30,332 different areas. Children many times have to sleep longer or 205 00:15:30,332 --> 00:15:33,590 more hours than adults and it's important to keep that in mind. 206 00:15:33,870 --> 00:15:36,947 And quite honestly, I can remember when I started out 207 00:15:36,947 --> 00:15:41,225 there was a surgeon. As interns, we used to stay pride in 208 00:15:41,225 --> 00:15:45,993 littlestly. And, you know, I think back now, how silly that 209 00:15:45,993 --> 00:15:50,071 was because, honestly, the more sleep you get, the more 210 00:15:50,071 --> 00:15:54,317 efficient you are, and the more functional you are in terms of 211 00:15:54,317 --> 00:15:57,537 doing whatever work you scheduled to do. It is important 212 00:15:57,537 --> 00:16:00,653 to manage your weight And when I said, manage your weight, I 213 00:16:00,653 --> 00:16:04,491 mean, I don't mean obsess over your weight. I mean, manage your 214 00:16:04,491 --> 00:16:08,149 weight. So how does one manage your weight? One, you should 215 00:16:08,149 --> 00:16:11,227 wait yourself to deal with it even before I have to get in the 216 00:16:11,227 --> 00:16:16,715 shower. You should know what your body mass index is. Your 217 00:16:16,715 --> 00:16:20,793 BMI. Now if you don't know what the BMI is, I'd recommend that 218 00:16:20,793 --> 00:16:24,091 you go to your your favorite search engine, Google, 219 00:16:25,448 --> 00:16:30,206 Microsoft, whichever one you like, and put in BMI, just those 220 00:16:30,206 --> 00:16:34,264 just those letters. And you'll get homeless definitions of what 221 00:16:34,264 --> 00:16:37,582 the BMI is, but you should be familiar with the BMI. Your 222 00:16:37,582 --> 00:16:41,681 bottom yes and nips and have an idea where you are on that scale 223 00:16:41,681 --> 00:16:45,538 Now, what's important about the BMI is that it is not perfect, 224 00:16:45,918 --> 00:16:49,635 but it can give you a general idea about whether you need to 225 00:16:49,635 --> 00:16:54,812 work harder or or or or less hard in terms of managing your 226 00:16:54,812 --> 00:17:00,210 weight. If you find that your biomass index is than it should 227 00:17:00,210 --> 00:17:04,846 be. In other words, that you are obese or overweight. Certainly, 228 00:17:04,846 --> 00:17:08,064 it's appropriate to seek help. And I would recommend seeking 229 00:17:08,064 --> 00:17:15,500 help from a a a expert with with weight management and weight 230 00:17:15,500 --> 00:17:19,288 loss. And I'm about medical expert. There are a number of 231 00:17:19,288 --> 00:17:23,246 different things that are available now to come to manage 232 00:17:23,246 --> 00:17:26,244 weight that were not available twenty to thirty years ago that 233 00:17:26,244 --> 00:17:30,482 includes appropriate medication. So I will start with the 234 00:17:30,482 --> 00:17:37,128 medical support system to help you with that. If you have been 235 00:17:37,128 --> 00:17:40,227 told by your position that you're cholesterol this high 236 00:17:40,287 --> 00:17:44,265 cholesterol that's a part of the type of material in the body, 237 00:17:44,664 --> 00:17:49,063 that if it continues to be high, it can start to clog up the 238 00:17:49,063 --> 00:17:54,979 arteries and create problems with heart attack. And and and 239 00:17:54,999 --> 00:17:59,836 and hard other hard issues. And so it's important to keep that 240 00:17:59,836 --> 00:18:04,433 in mind to make sure that your cholesterol is at a normal range 241 00:18:04,433 --> 00:18:07,612 . Now you may be given medication to manage your 242 00:18:07,612 --> 00:18:10,391 cholesterol. I would suggest that you take your medication 243 00:18:11,240 --> 00:18:14,438 faithfully, and if there are problems or issues with the 244 00:18:14,438 --> 00:18:18,435 medication that you inform your physician immediately. Blood 245 00:18:18,435 --> 00:18:22,792 sugar if you have a blood sugar problem, if you have been told 246 00:18:22,792 --> 00:18:26,351 that you are diabetic or maybe you've been told that you're pre 247 00:18:26,351 --> 00:18:30,169 diabetic, Maybe there's a very strong family history of 248 00:18:30,428 --> 00:18:34,247 diabetes in your family. You certainly want to be cognizant 249 00:18:36,223 --> 00:18:39,603 caring for your blood sugar. If you've been put on medication, 250 00:18:39,663 --> 00:18:44,549 obviously, you wanna take your medication as prescribed You 251 00:18:44,549 --> 00:18:47,728 wanna keep all your physician apartments, you wanna eat 252 00:18:48,787 --> 00:18:53,545 properly as recommended by your healthcare professional, And as 253 00:18:53,545 --> 00:18:56,682 a part of this, all of this, quite honestly, is connected. 254 00:18:57,022 --> 00:18:59,461 All these seven or eighties central elements that we're 255 00:18:59,461 --> 00:19:03,479 talking about, all connected And so you have to manage your 256 00:19:03,479 --> 00:19:09,316 weight and also exercise. And one of the ways to help to 257 00:19:09,316 --> 00:19:11,864 manage it, what pressure is that you should measure your blood 258 00:19:11,864 --> 00:19:15,981 pressure. You can get one of the blood pressure cups in the 259 00:19:15,981 --> 00:19:20,837 pharmacy. Innovative policy and learn how to measure your own 260 00:19:20,837 --> 00:19:24,715 blood pressure at home because indeed your blood pressure at 261 00:19:24,715 --> 00:19:28,114 home is probably more accurate many times than the reading of 262 00:19:28,114 --> 00:19:31,633 your blood pressure when you go to seeing the doctor. We have 263 00:19:31,633 --> 00:19:34,929 what we call the white coat syndrome. In many times, when 264 00:19:34,929 --> 00:19:38,087 individuals go to see a position, and they see their 265 00:19:38,087 --> 00:19:41,806 Bicos or walk into a building board, all those different Bicos 266 00:19:41,806 --> 00:19:44,773 and center scopes, that blood pressure may go up a little bit 267 00:19:44,773 --> 00:19:47,792 because they get a little uncomfortable, a little anxious. 268 00:19:47,792 --> 00:19:52,519 So you wanna get into the habit . Again, I've taken control of 269 00:19:52,519 --> 00:19:55,378 your blood pressure. That's true to what a lot of this is about 270 00:19:55,557 --> 00:20:01,314 in terms of your personal management of your health. And 271 00:20:01,314 --> 00:20:04,432 and follow your follow-up with the requirements to measure your 272 00:20:04,432 --> 00:20:08,029 blood pressure. Usually, that means that you sit with both 273 00:20:08,029 --> 00:20:12,768 feet firmly on the floor. It take a few minutes to relax, 274 00:20:13,586 --> 00:20:16,385 close your eyes, think of something relaxing and 275 00:20:16,385 --> 00:20:21,272 comfortable and then measure the blood pressure. Some can also 276 00:20:21,333 --> 00:20:25,010 do that standing, but you can stand up and measure your blood 277 00:20:25,010 --> 00:20:29,817 pressure also. But it's important that you do that and 278 00:20:29,817 --> 00:20:33,375 you get in the habit of doing that. Why? Because you're taking 279 00:20:33,375 --> 00:20:37,634 control of your health. And so you may have become a more 280 00:20:37,634 --> 00:20:41,892 important partner in your health management, I. E. In your 281 00:20:42,970 --> 00:20:47,428 potential heart problem or limiting limiting or preventing 282 00:20:47,567 --> 00:20:51,614 a potential cardiac problem. It's important to keep in mind 283 00:20:51,614 --> 00:20:55,153 that men and women are different in terms of how they present 284 00:20:55,491 --> 00:21:00,188 with heart attacks. In other words, when the blood supply to 285 00:21:00,188 --> 00:21:03,926 the heart is diminished to the extent that the heart stops 286 00:21:03,946 --> 00:21:08,032 beating, but does not be properly many times that can 287 00:21:08,032 --> 00:21:12,070 precipitate a fraud attack, which can result in death. Many 288 00:21:12,070 --> 00:21:15,479 years ago, certainly back when I was in medical school in the 289 00:21:15,479 --> 00:21:20,516 early seventies. We were taught that the classic heart attack 290 00:21:20,516 --> 00:21:23,693 was a crushed and subthermal chest pain in the middle of the 291 00:21:23,693 --> 00:21:27,971 chest that radiated to the right arm. That indeed is true, but 292 00:21:27,971 --> 00:21:32,079 it's probably true more for men than it is for women. Why is 293 00:21:32,079 --> 00:21:36,436 that? That's because those studies in those patients that 294 00:21:36,436 --> 00:21:40,933 gave us that information were all men. Because back in the 295 00:21:40,933 --> 00:21:44,571 sixties and the fifties people in these medical studies were 296 00:21:44,571 --> 00:21:49,949 men, they were not they did not include women. As a result, the 297 00:21:49,949 --> 00:21:53,866 whole different set of symptoms and sides occurred with women. 298 00:21:53,866 --> 00:21:58,544 And now you have physicians who specialize and health disease in 299 00:21:58,544 --> 00:22:03,582 women alone. And I would take that a step further. Not only 300 00:22:03,582 --> 00:22:07,888 are a lot of these studies based primarily on men. They're 301 00:22:07,888 --> 00:22:12,645 probably based primarily on one particular racial group in 302 00:22:12,645 --> 00:22:16,883 Caucasian. My point is very simple being, if you see 303 00:22:16,883 --> 00:22:23,318 patients who are from a diverse ethnic group, Hispanic, African 304 00:22:23,318 --> 00:22:27,076 American, Asian, etcetera, etcetera, American Indian. Many 305 00:22:27,076 --> 00:22:30,875 times, their symptoms may not be the classic symptoms that you 306 00:22:30,875 --> 00:22:34,054 would in some of these old textbooks, so you have to stay 307 00:22:34,054 --> 00:22:37,892 flexible and you have to evaluate the patient at that 308 00:22:37,892 --> 00:22:41,788 time. Certainly the most serious type of cardiac artery 309 00:22:41,788 --> 00:22:46,535 narrowing and the classic heart attack occurs. As the blood 310 00:22:46,535 --> 00:22:49,972 supply to the heart gets less and less and less. And so we 311 00:22:49,972 --> 00:22:53,911 wanna do things to prevent that to occurring. So in summary, 312 00:22:55,400 --> 00:22:59,518 let's call it healthy habits. You wanna stay tuned. What do I 313 00:22:59,518 --> 00:23:04,585 mean by staying tuned? You wanna stay tuned mentally physically 314 00:23:05,604 --> 00:23:14,137 and spiritually. M p s. Remember that mentally, physically, and 315 00:23:14,137 --> 00:23:18,944 spiritually. You need all three. Most of us do not like we work 316 00:23:18,944 --> 00:23:22,103 on one or the other, but you need all three and you need all 317 00:23:22,103 --> 00:23:25,630 three at the same time. So that you wanna drink more water, and 318 00:23:25,630 --> 00:23:29,468 that's one of the ways to stay healthy physically. Most of us 319 00:23:29,468 --> 00:23:33,826 don't drink enough water. It's certainly now as because of the 320 00:23:33,826 --> 00:23:39,133 effects of global warming, that the planet is getting hotter and 321 00:23:39,133 --> 00:23:42,832 we're here having record heat in different parts of the 322 00:23:43,050 --> 00:23:46,359 country and different parts of the world. And so for that 323 00:23:46,359 --> 00:23:49,718 reason, you wanna drink bottled water. You obviously wanna eat a 324 00:23:49,718 --> 00:23:53,824 balanced diet, a a balanced meal. And that includes having 325 00:23:53,824 --> 00:23:57,262 more fruits and vegetables. You wanna stay energized. You wanna 326 00:23:57,262 --> 00:24:00,701 interact with people more. You wanna get good sleep. You're 327 00:24:00,701 --> 00:24:04,778 seven to nine hours of sleep at night, so your brain has time to 328 00:24:04,778 --> 00:24:09,496 rest and revitalize itself for the next twenty four hours or so 329 00:24:09,496 --> 00:24:13,523 that it must function. And I'm gonna suggest as a part of those 330 00:24:13,523 --> 00:24:17,701 healthy habits, you wanna give to others, you would be amazed 331 00:24:17,961 --> 00:24:22,358 at how helping others, however that is, will end up making you 332 00:24:22,358 --> 00:24:26,436 to a better. Even if you just walk out and say good morning to 333 00:24:26,436 --> 00:24:31,194 somebody or have a nice day or thank you. Etcetera, etcetera. 334 00:24:32,253 --> 00:24:36,852 Whenever you help someone else, it reflects on you either 335 00:24:36,852 --> 00:24:40,579 consciously or unconsciously. And I would certainly encourage 336 00:24:41,199 --> 00:24:43,837 you to do that. And then, of course, you wanna do more 337 00:24:43,837 --> 00:24:48,023 exercise. My basic principles. God is in charge, principal 338 00:24:48,023 --> 00:24:51,942 number one, I am a position of faith. And I believe having God 339 00:24:51,942 --> 00:24:56,769 in my life has allowed me to be more effective both in terms of 340 00:24:56,769 --> 00:25:00,446 how I help my patients and how my patients have been able to 341 00:25:00,446 --> 00:25:04,673 help me. Personal number two, no bad days. I do not have bad 342 00:25:04,673 --> 00:25:08,990 days. I decided about thirty years ago that I had enough bad 343 00:25:08,990 --> 00:25:13,328 days than I chose. Not to have anymore. I've mentioned that 344 00:25:13,328 --> 00:25:16,487 because you too could stop having birthdays just by 345 00:25:16,487 --> 00:25:20,114 choosing not to. Don't sweat the small stuff. Most stuff is 346 00:25:20,114 --> 00:25:23,832 small. My experience has been in my life. So whenever I get 347 00:25:23,832 --> 00:25:26,419 upset and concerned about something, most of the times, 348 00:25:26,419 --> 00:25:30,057 it's not as big a deal as I thought it was. And usually, 349 00:25:30,057 --> 00:25:33,395 I'll be able to let those things go. Control the controllables. 350 00:25:34,474 --> 00:25:37,553 Many times when I see patients doing my practice who are 351 00:25:37,553 --> 00:25:42,839 stressed, it involves some uncontrollable event or person 352 00:25:43,019 --> 00:25:46,737 that they are trying to control. And use it when we get down to 353 00:25:46,737 --> 00:25:50,654 the back, that those things you can't control and you need to 354 00:25:50,654 --> 00:25:54,742 let go that immediately that is allowed us to want to decrease 355 00:25:54,803 --> 00:26:00,579 that stress level. Forgive this is therapy principle number four 356 00:26:00,579 --> 00:26:06,646 . Bad things will happen to you, but you have to forgive 357 00:26:06,787 --> 00:26:10,854 individuals who do say those things. And you'll be amazed at 358 00:26:10,854 --> 00:26:14,412 how therapeutic that is for you. And finally, everything is 359 00:26:14,412 --> 00:26:17,650 relationship and relationships are based on mutual respect, 360 00:26:17,650 --> 00:26:21,208 mutual and good communication. If you have those three things, 361 00:26:21,208 --> 00:26:25,086 you have a good relationship. If you do not, then you have work 362 00:26:25,086 --> 00:26:30,442 to do. Let me say, if in conclusion, if you right now, as 363 00:26:30,442 --> 00:26:34,181 you listen to my voice, you are going through some things. 364 00:26:35,078 --> 00:26:38,797 Let's say you're struggling. Just remember, this two should 365 00:26:38,797 --> 00:26:44,613 pass. This two should pass. And finally, be the change you wanna 366 00:26:44,613 --> 00:26:48,071 see in the world. We all wanna make the world a better place. 367 00:26:48,451 --> 00:26:52,828 So be the change. You wanna see in the world. Have a wonderful 368 00:26:52,887 --> 00:26:53,387 day. 369 00:26:54,367 --> 00:26:56,287 Speaker 1: Thanks for listening to the healthy, wealthy, and 370 00:26:56,287 --> 00:27:00,682 wise podcast with Dr. William Choctaw, MDJB. We hope you 371 00:27:00,682 --> 00:27:04,061 enjoyed this episode. In fact, if you found this episode 372 00:27:04,080 --> 00:27:08,567 helpful, you can support and subscribe to the podcast on your 373 00:27:08,567 --> 00:27:13,145 favorite podcast platform with the keywords Dr. William Choctaw 374 00:27:13,145 --> 00:27:18,282 . And you'll find it very quickly. Also, subscribing helps 375 00:27:18,282 --> 00:27:22,999 ensure that you don't miss any future episodes. And then take 376 00:27:22,999 --> 00:27:26,178 the next step of action and share it with your family, 377 00:27:26,237 --> 00:27:31,023 friends, and all your coworkers. They'll glad you did. So until 378 00:27:31,023 --> 00:27:35,621 the next time, live your best possible life, the best possible 379 00:27:35,621 --> 00:27:38,738 way You've been listening to the Healthy Wealthy and Wise 380 00:27:38,738 --> 00:27:42,797 podcast with doctor William Choctaw, MD JD.