BLOOM (TAMPA) – Dr. Rajka Milanovic Galbraith, a triple-board-certified expert in family medicine, integrative medicine, and functional medicine, joined Gayle Guyardo on the globally syndicated health and wellness show Bloom to share a prescription for living longer and healthier lives.
With statistics from the Department of Health and Human Services showing that 70% of people over age 65 will require long-term care, it’s clear that prioritizing health and longevity is crucial. Women, in particular, face a higher likelihood of needing care and often require it for longer durations than men. Dr. Galbraith provided practical and actionable strategies to promote long-term vitality and well-being.
Secret #1: Stress Management
Stress plays a significant role in long-term health, yet many people fail to recognize its impact.
- Test for Stress: Stress isn’t always something you “feel,” but it can wreak havoc on the body. Testing for cortisol levels can provide a clearer picture of how stress affects you.
- Regulate to Destress: Incorporate simple techniques like the 4-7-8 breathing method. Inhale for four seconds, hold for seven, and exhale for eight to quickly calm your nervous system.
- Natural Support: Certain natural substances like rhodiola can help the body manage stress effectively.
Secret #2: Food Choices Matter
Your diet is a cornerstone of your health, and eating the right foods can make a significant difference.
- Protein Power: Aim for at least 100 grams of protein daily. Examples include a palm-sized portion of meat or one cup of tofu.
- Balanced Blood Sugar: Keep your meals balanced with a combination of protein, healthy fats, and carbohydrates. A plate with broccoli, avocado, and tofu is a great example.
- Fill Up with Fiber: Strive for a diverse diet with 35 or more plant-based foods each week. A colorful “bowl of rainbow” foods is a delicious and nutritious way to meet this goal.
Secret #3: Detox Your Life
Reducing exposure to toxins is essential for long-term health.
- Hydrate to Rejuvenate: Drink plenty of water daily and opt for glass bottles over plastic to avoid harmful chemicals.
- Purge Toxic Products: Take inventory of beauty and personal care items using tools like the Think Dirty app or EWG’s Skin Deep database. Switching to clean products doesn’t have to be expensive.
- Filter for Function: Invest in water filters to ensure that you’re drinking the purest water possible, supporting both hydration and detoxification.
Why It Matters
By focusing on stress reduction, nutrition, and toxin elimination, you can take control of your health and reduce the likelihood of needing long-term care. Dr. Galbraith’s holistic approach offers a proactive strategy to help individuals live longer, healthier lives while improving their quality of life every step of the way.
Taking these simple yet impactful steps can create a foundation for longevity and wellness—starting today.