Rehabit Your Life

PL Bandy MD

Description

Trusted advice and a habit-changing roadmap from a seasoned physician that will lead anyone to attaining better health and greater well-being, one step at a time.

“Rehabit Your Life. A Doctor’s Notebook on Navigating Health & Wellbeing has been named by the Independent Book Publishing Professionals Group as one of the best indie books of 2023. PL Bandy’s book is a finalist of the self-help category in the 2023 Next Generation Indie Book Awards, the world’s largest book awards program for independent publishers and self-published authors.”

Change can be hard when it comes to our habits, health, and well-being. But knowing what to change and where to begin may be even harder. Sorting fact from fiction in a world saturated with information and unverified advice is complex. Rehabit Your Life makes sense of it all.

Throughout this collection of high-yield, well-researched, and scientifically supported advice, you will see what is possible and how you can get there. This book is about hope—hope that is grounded in affordable, effective, and doable actions—and finding what matters to you. When life seems overwhelming, you are not powerless. Within these pages you will find how to embrace the small in order to produce the largest and most lasting change you never thought possible.

Rehabit Your Life shares trusted advice from a seasoned physician and provides a proven roadmap in navigating better health and greater well-being, one step at a time.

Sujets

• Santé et bien-être
• Santé du quotidien
• Santé au quotidien
• Santé au quotidien
• Fitness
• Health

Informations

• Publié par: Archway Publishing
• Date de parution: 30 novembre 2022
• Nombre de lectures: 0
• EAN13: 9781665729901
• Langue: English
• Poids de l'ouvrage: 3 Mo

Extrait

REHABIT YOUR LIFE
 
A DOCTOR’S NOTEBOOK ON NAVIGATING HEALTH & WELL-BEING
 
 
 
 
 
PL Bandy, MD
 
 
 
 

 
Copyright © 2022 PL Bandy, MD.
 
All rights reserved. No part of this book may be used or reproduced by any means, graphic, electronic, or mechanical, including photocopying, recording, taping or by any information storage retrieval system without the written permission of the author except in the case of brief quotations embodied in critical articles and reviews.
 
 
Archway Publishing
1663 Liberty Drive
Bloomington, IN 47403
www.archwaypublishing.com
844-669-3957
 
Because of the dynamic nature of the Internet, any web addresses or links contained in this book may have changed since publication and may no longer be valid. The views expressed in this work are solely those of the author and do not necessarily reflect the views of the publisher, and the publisher hereby disclaims any responsibility for them.
 
Any people depicted in stock imagery provided by Getty Images are models, and such images are being used for illustrative purposes only.
Certain stock imagery © Getty Images.
 
ISBN: 978-1-6657-2991-8 (sc)
ISBN: 978-1-6657-2989-5 (hc)
ISBN: 978-1-6657-2990-1 (e)
 
Library of Congress Control Number: 2022916876
 
 
Archway Publishing rev. date: 02/03/2023
 
To Judi, my rock.
 
The following principles are basic to the happiness, harmonious relations and security of the people. Health is a state of complete Physical, Mental and Social well-being and not merely the absence of disease or infirmity.
The enjoyment of the highest attainable standard of Health is one of the fundamental rights of every human being without distinction of race, religion, political belief, economic and social condition.
The health of people is fundamental to the attainment of peace and security and is dependent upon the fullest cooperation of individuals and state.
—World Health Organization Constitution
DISCLAIMER
I admire the many people who are highlighted throughout this book. But I receive absolutely no kickbacks, incentives, or benefits—financially or otherwise—for featuring their products, insights, research, opinions, and wisdom. Each of them has had a profound impact on my own life, and for that I am grateful.
I’m not affiliated with any of the products suggested, nor have I been asked to talk about them as potential aids or solutions in creating better health and well-being.
This book contains advice and information relating to healthcare. It is not intended to replace medical advice and should be used to supplement rather than replace regular care by your healthcare provider. It is recommended that you seek your provider’s advice before embarking on any medical program or treatment plan. All efforts have been made to ensure the accuracy of the information contained in this book as of the date of publication. The publisher and the author disclaim liability for any negative medical outcomes that may occur as a result of applying the methods suggested in this book.
CONTENTS
Introduction
How to Use This Book
1. FITTER
What Is Fitness?
Nutrition and Fitter
Movement and Fitter
Sleep and Fitter
Challenge and Fitter
The Habits
•    Aerobic
•    Walking
•    High-Intensity Interval Training
•    Resistance Training
•    Functional Fitness
•    Flexibility and Balance
•    Tai Chi
2. SMARTER
Introduction Smarter
Nutrition and Smarter
Movement and Smarter
Sleep and Smarter
Challenge and the Brain
The Habits
•    The Pomodoro Technique
•    Taking Notes
•    Learning a New Language
•    Learning a Musical Instrument
•    Reading to Your Children
•    Activity and Kids
•    Playing More
•    Health during Pregnancy
•    Folic Acid and Prenatal Vitamins
•    Breast Milk and Breast Feeding
3. HAPPIER
Exploring the Concept of Happiness
Nutrition and Happier
Movement and Happier
Sleep and Happier
Challenge and Happier
The Habits
•    Gratitude
•    Breath Control
•    Mindfulness and Meditation
•    Yoga
•    Communication
•    Get Outside
•    Random Acts of Kindness
•    Expressive Writing
4. SAFER
Intro to Safer
Nutrition and Safer
Movement and Safer
Sleep and Safety
Challenge and Safety
The Habits
•    Screening That Matters: Cancer
•    Vaccination and Immunizations
•    Screening/Testing That Matters: Infections
•    Washing Your Hands
•    Condoms
•    Birth Control
•    PrEP (Preexposure Prophylaxis)
•    Brushing Your Teeth
•    Fall Prevention
•    Traumatic Brain Injury (In-Depth Topic)
•    Seat Belts
•    Helmets
•    Dutch Door Reach
•    Conflict Resolution
•    Gun Control
•    Learn to Swim
•    Tobacco Cessation
5. HEALTHIER
Introduction Healthier
The Vital Signs
The Root Cause: Inflammation (In-Depth Topic)
Controlling High Blood Pressure
Excess Weight (In-Depth Topic)
Losing Weight
Nutrition and Healthier
The Anti-Inflammatory (Mediterranean) Diet
The DASH Diet
The MIND Diet
Movement and Healthier
Sedentary Living (In-Depth Topic)
Sleep and Healthier
Challenge and Healthier
Medical Conditions
•    Cardiovascular Disease
•    Chronic Obstructive Pulmonary Disease (COPD)
•    Cancer
•    Dementia
•    Depression
•    Diabetes
6. CHANGE
Introduction to Change
Resistance and Change (In-Depth Topic)
Willpower and Impulsivity (In-Depth Topic)
Nutrition and Change
Movement and Change
Sleep and Change
Challenge and Change
 
Acknowledgments
Books Recommended
Notes and References
INTRODUCTION
Habits are all the rage.
Where they come from.
Why they develop.
What triggers them.
And how to successfully change them.
But which habits are actually worth changing?
What’s been lacking is a unified, collective approach to those meaningful and high-yield habits. Until now.
Perhaps no other area of life exemplifies the need to improve our habits as much as medicine, health, and well-being. During the 2020 (and current) global pandemic, our long-standing routines and behaviors became our greatest liability; ingrained lifestyle choices emerged as risk factors for dying. Those suffering from many preventable chronic medical conditions like diabetes, obesity and excess weight, high blood pressure, heart disease, lung disease, and sedentary behaviors, experienced devastation.
Sadly, the habit of embracing less-healthy lifestyle choices has long been part of our culture. We didn’t need a viral pandemic to tell us that. COVID-19 simply amplified the urgency to examine our behaviors. The American Journal of Medicine referred to it as “America’s Silent Epidemic,” robbing us of life and vitality, both now and later, if we do not embrace change. 1
The New England Journal of Medicine further called for a restructuring of our approach to healthcare, emphasizing “personalizing health service delivery, enabling patients to achieve their health goals alone, and in partnership with health professionals.” 2
My book is a long overdue toolkit of effective measures each of us can successfully adopt into our lives. It’s tailored to an individual’s needs and interests in order to encourage the highest level of motivation. Using the power of small steps, it’s a collection of habits that matter—why they’re important, what’s in it for you, and how to implement them into your life.
As a board-certified family physician with twenty-four years in medical education and patient care, I believe there is a solution to better health for everyone. I’m passionate about the collective actions we can take toward creating a better and more effective healthcare delivery system—one that empowers us individually and heals us collectively.
Health does not have to be complicated. In fact, we need to go back to the basics. Those seemingly insignificant behaviors hold the key to creating lasting health and well-being. This book is that how-to collection of the habits most worthy to us and our communities.
Accessible. Affordable. Effective. Efficient. Doable.
For everyone.
HOW TO USE THIS BOOK
My book is not about biohacks or shortcuts to better health.
It’s not a quick fix or a magic bullet.
This book is about the advice that truly matters in medicine and far outweighs many prescriptions.
It’s about providing the blueprint essential to your well-being.
Most importantly, it’s about shifting your mindset and finding the power within you to create a healthier you, now and in the future.
In his book Smarter Better Faster , Charles Duhigg argues that in order for people to embark on the journey to change their lives, they must believe they have a sense of control. The ability to make decisions—to choose one option over another—is a key aspect of feeling in control, building autonomy, and fostering a sense of self-determination rather than dependence and helplessness. 1
My book is about giving you the control, knowledge, and pathways to choose your destiny with unwavering confidence by committing to small but achievable steps that will lead to enduring benefits if done consistently.
Achieving any goal or dream only happens when we are confident in our ability to successfully complete tasks, meet milestones, and stay on course. Reducing our habits to their smallest components ensures we are able to overcome the first and most difficult step of all: knowing where to start.
The re