GOLDEN : Cardiovascular exercise 150 minutes per week with an attempt to get heart rate into the range of 180 minus age . I usually encourage my patients to exercise for 30 minutes 5 days weekly or 50 minutes 3 days weekly . Resistance training ( lifting weights or body weight exercises ) about twice weekly is also important . [ As for nutrition ] the standard American Diet ( SAD ) including fast food is killing us . I recommend a relatively low carbohydrate diet with lots of whole foods . I encourage my patients to eat as many non-starchy vegetables as possible and avoid bad carbohydrates like sugar and things made with white flour . Don ’ t smoke . Eat well , stress less , and move more .
SEKY : Mental health is sort of a buzz word nowadays . Many people see the same thing with their physical needs as they do with their mental health . What can men do to help their mental health ?
GOLDEN : Exercise to increase the endorphins in the brain . Expose yourself to green and blue spaces outdoors as often as possible . Have a 5-10 minute period of mindfulness or meditation daily – quiet time . Get 15 minutes of sunlight in the morning within an hour of waking up and before you look at a screen of any kind . Try to avoid bright lights and screens in the evenings after the sun goes down . Good sleep , hygiene . Take care of yourself physically and spiritually . We are made up of physical , emotional , and spiritual beings and if we ignore any of the three areas , we can have difficulty in the other areas . Don ’ t be embarrassed or hesitate to see your doctor to consider a prescription medication and / or referral for cognitive behavioral therapy or individual psychotherapy if lifestyle measures are not helping or immediately if you have thoughts of hurting yourself . Depression with anxiety is one of the most common problems I treat as a family physician .
SEKY : How often should men see their doctor to avoid your warnings ?
GOLDEN : About one time per year starting at age 30 to 40 to screen for high blood pressure and other cardiovascular risk factors . More often if chronic medical conditions are present . Colon cancer screening starts at age 45 for average risk men . Prostate cancer screening is optional and is most commonly done between ages 55-70 .
Dr . Golden ’ s comments all echo a general theme : communication and self love . Being honest with those around you and doing the things for your body that you need to do are both important aspects to keeping yourself in tip top condition — especially considering the holidays .
And while Golden ’ s advice of eating healthy is certainly true , a little splurge never hurt anybody .
Providing Quality of Life for Amputees for Over 30 Years
Conventional Suction & Elevated Vacuum Suspension
We Accept MedicAre , MedicAid
& Most privAte insurAnces www . comfortforamputees . com
606-451-0668
1005 West Columbia street somerset , KY
We Are contrActed With the veterAns AdMinistrAtion
Visit our website : www . comfortforamputees . com
Like Us On
November 2022 SEKY - Life in Southeast Kentucky • 41