How can I be healthy? What are simple ways to be healthier?
Dr. George Bray, a pioneer in the fields of obesity and diabetes, with endless accomplishments shares his personal tips to living a healthier, happier, and longer life.
#1 –Don’t smoke
#2 – Don’t drink alcohol (or if you do, only drink in moderation)
#3 – Eat a well-balanced diet
“The two diets that rank at the top of most experts’ list are the Mediterranean diet & the DASH diet as they are very healthy diets,” explained Bray.
The Mediterranean diet is more a way of eating as found in the cuisine of countries that border the Mediterranean Sea. It includes fish, poultry, vegetables, fruits, nuts, seeds, whole grains, olive oil and herbs and spices for seasoning.
The DASH diet is known as Dietary Approaches to Stop Hypertension.
“If you reduce your weight, you will reduce your risk for diabetes and reduce your blood pressure,” he continued.
The two diets have many, many similarities and encourage:
| Eating | Limiting |
| Fat-free or low-fat dairy |
Foods high in saturated fats (including palm oils)
|
| Vegetables, fruits, whole grains |
Sugar-heavy beverages
|
|
Fish, beans, nuts
|
Sweet treats |
Bray was part of the team of the initial clinical trial for the DASH diet which at inception was to examine modifying a person’s diet without the goal of weight loss.
That’s a foreign phrase in 2023 – a diet that does not have its primary focus on weight loss.
What a great focus it is when we find treatments that help disease/conditions and ways to improve an individuals’ life (internally and externally), without the sole focus on the physical outside body.
What did the clinical trial for the DASH diet entail?
“We manipulated the dietary components by manipulating calcium, magnesium and beverages in the diet and fed them to two different groups of people with high risk of developing high blood pressure.”
How quickly can high blood pressure be reduced?
Great news! “By modifying the dietary components, you can reduce blood pressure significantly in a matter of a few weeks [by following the DASH diet,]” Bray explained.
“The blood pressure effect of the DASH diet is not dependent upon the weight loss, it is dependent on the structure of the diet and the components that are in it,” Bray said.
The benefit of weight loss while adhering to the DASH diet is “You will get the added benefit of the weight loss, which is well known to modify blood pressure and reduce your risk of diabetes, heart disease, fatty liver disease, and more,” he said.
Reduction of high blood pressure has been proven to occur without weight loss.
When the trials of 4 groups following the DASH diet began, “It purposely avoided weight loss,” participants “were encouraged to eat adequate amounts of food and dieticians spent time with them making sure they did that.”
The next clinical trial round focused on DASH – sodium, where investigators manipulated sodium. Interesting fact, “Sodium is an additional manipulator of blood pressure.”
#4 – Exercise
#5 – And last but not least, be a good citizen!
Dr. Bray’s tips are valuable, enabling us to make choices today that will allow us to lead a healthier life.
I’m following his lead — I hope you do too!
Bray has played a pivotal role in obesity research and working to improve society’s health. He is a longtime advocate for patients and early explorer of the biology that underlies individuals’ personal struggles with excess body weight and the consequences which cascade therefrom. Bray has received significant awards throughout his career some including: The Johns Hopkins Society of Scholars, Joseph Goldberger Award from the American Medical Association, the Stunkard Lifetime Achievement Award. He has authored/co-authored more than 1,700 publications.
Watch for more from Dr. George Bray in the coming weeks.
This website does not provide medical advice. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment. It is for informational purposes only. Always seek the advice of a medical professional or other qualified health care provider on any health matter or question.