American doctor Jessica Shepherd, aged 43, believes in a philosophy of protecting the body from frailty and illness through a plan consisting of five elements. Shepherd, who specializes in obstetrics and gynecology, observes daily the importance of taking steps that can slow diseases, especially after the age of forty. These steps are as follows:
1. **Find moments to exercise:** Due to her busy work schedule, the time allocated for exercise is limited, so the doctor works out as much as her available time allows. She attempts to engage in physical activity 3 to 4 times a week for 30-45 minutes, which includes walking over a mile and a half as well as weight lifting. She emphasizes the importance of strength training to protect against osteoporosis, which people will experience during menopause.
2. **Don’t stress over small dietary choices:** According to the American doctor, instead of striving for perfection in diet, one can eat anything that tastes good, even if it isn’t the healthiest option. However, she suggests that individuals should, as she does, aim to include the highest amount of vegetables while reducing meat consumption.
3. **Moments of meditation are essential:** There is a close link between mental and physical health, so she tries to minimize her stress levels as much as possible. The American doctor affirms that stress management is a crucial part of her practices, noting that stress reduction can be achieved through meditation exercises. People often misunderstand meditation, believing it must occur in a special place, while it can be done anywhere. A recommended exercise is inhaling for 4 seconds, holding it for another 4 seconds, and exhaling over 4 seconds.
4. **Be proactive against diseases:** Early detection of illnesses makes health screenings a vital part of preventive care, especially in one's forties. However, the main question is which screenings should take priority. The doctor explains that there is no one-size-fits-all recommendation, but several important factors dictate this, including family medical history. For women, it is essential to have screenings for cervical and breast cancer.
5. **Continue to learn more about your health:** When it comes to health, some things can be changed and others cannot. Genetic testing can help you understand potential medical issues you might face later on, indicating if you are at risk for certain types of cancer or other diseases. You can discuss the results with your doctor, which provides you with a plan to follow when arranging preventive care.
