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WellAdvice with Dr. Keith Horinouchi

Strengthen immune system
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A lifestyle method for preventing disease

DIET RECOMMENDATIONS
1. Vegetarian diet (Vegan: no milk & dairy)
2. Eliminate all sugars and refined carbohydrates
3. Low total fat intake to less than 30 grams per day
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POSITIVE LIFESTYLE RECOMMENDATIONS
Physical Activity
1. 30 minutes of physical exercise daily such as walking, jogging, swimming, cycling, aerobic dancing or gardening
2. 10-15 minutes of resistance training using light weights for maintenance of muscle tone, twice weekly

Good Health Habits
1. No smoking, alcohol or drugs
2. 7-8 glasses of pure water per day
1-2 glasses upon waking; 1-2 glasses between meals; drinking during meals discouraged: 1/2 hour before or 1 hour after meals
3. 7-8 hours of restful sleep per night
4. Get adequate amounts of sunlight and fresh air daily
5. Moderation in everything
6. Trust in God

Stress Management
1. Deep breathing; inhale fully and count to 10, exhale completely, slowly and count to 10. Do this for 3 repititions several times per day
2. Have a positive attitude and environment. Avoid noise, pollution, negative thoughts, images, people etc.
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NUTRITIONAL SUPPLEMENTS
1. High potency multivitamin, mineral (Basic Preventive 5)
2. Antioxidants: 800 IU vitamin E, 2000 3000 mg vitamin C, Prolive,alpha lipoic acid 200mg and 200 mcg Selenium
3. Zinc Picolinate 20 mg 1-2 times per day
4. Mushroom derived supplement containing 1,3 Beta Glucan (i.e. MGN-3)
5. Astralagus 70mg 3 times per day
6. Echinacea Herb 400mg 3 times a day

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