WEBVTT 1 00:00:01.760 --> 00:00:07.080 Initially Life Sequeenzy coming to you live from Houston, Texas, home to the 2 00:00:07.120 --> 00:00:20.280 world's largest medical center. He approach is everything looking ability. I'm this is 3 00:00:20.320 --> 00:00:25.719 Your Health First, the most beneficial health program on radio with doctor Joe Bellotti. 4 00:00:26.079 --> 00:00:29.160 During the next hour, you'll learn about health, wellness, and the 5 00:00:29.199 --> 00:00:43.759 prevention of disease. Now here's your host, doctor Joe Bellotti. Well, 6 00:00:43.799 --> 00:00:52.520 for everybody that is tuning in on this glorious Sunday evening here in Houston, 7 00:00:52.600 --> 00:00:59.719 Texas, I want to wish all of you a happy and healthy twenty twenty 8 00:00:59.759 --> 00:01:07.120 four or it's the first program of the new year, and twenty twenty four 9 00:01:07.799 --> 00:01:17.760 marks the twenty first year that I've been on the radio hosting Your Health First 10 00:01:18.000 --> 00:01:25.359 every Sunday evening, and it really is a great pleasure and as I've said 11 00:01:25.640 --> 00:01:33.599 many, many many times over the years that it is a true delight to 12 00:01:33.680 --> 00:01:41.519 be here every Sunday evening trying to do nothing more than inspire you all to 13 00:01:41.599 --> 00:01:47.040 think about your health. As the name of the program states, your health 14 00:01:47.079 --> 00:01:53.120 First. We are trying to put your health first because the nature of disease, 15 00:01:53.719 --> 00:01:57.280 the nature of my practice, which is liver disease, is one of 16 00:01:59.560 --> 00:02:06.599 kron disease. And this you may, I don't want to say, you 17 00:02:06.640 --> 00:02:12.159 may find this hard to believe, but so much of what we see could 18 00:02:12.240 --> 00:02:20.159 have been prevented with some early identification of some of the symptoms, realizing that 19 00:02:20.240 --> 00:02:27.280 you have a certain history or a predilection for a particular condition, or realizing 20 00:02:27.439 --> 00:02:34.759 that the abnormal blood work that you've been receiving over the past year or two, 21 00:02:35.080 --> 00:02:39.479 or five, or fifteen or twenty. Yes, I do see patients 22 00:02:39.560 --> 00:02:46.240 with abnormal labs for the past twenty years that have not so much been ignored 23 00:02:46.360 --> 00:02:52.360 that the physician, the nurse practitioner, the PA has mentioned, Hey Bob, 24 00:02:52.439 --> 00:02:57.159 your liver chemistries are abnormal. Well, okay, what am I supposed 25 00:02:57.159 --> 00:03:00.000 to do? I don't know, let's watch it. But in a sense, 26 00:03:00.199 --> 00:03:08.280 it is observed neglect, observe neglect. And what the the general public 27 00:03:08.400 --> 00:03:14.919 is lacking is that immediate understanding to say, now, wait a second, 28 00:03:15.360 --> 00:03:22.199 these abnormal labs must mean something, and I need to find out more, 29 00:03:22.759 --> 00:03:27.159 and and and so that happens with blood pressure, cholesterol, pain in the 30 00:03:27.319 --> 00:03:30.919 chest, headache, pain in your back, all of these things. They're 31 00:03:30.960 --> 00:03:37.879 they're innumerable things that we could comment on that are ignored, and so through 32 00:03:37.960 --> 00:03:42.759 the power of this medium, through this radio program, we want to give 33 00:03:42.879 --> 00:03:49.199 you the authority in a sense, yes, the authority to speak up for 34 00:03:49.280 --> 00:03:58.840 yourself and make sure you could intervene and you take control. So when you 35 00:03:58.960 --> 00:04:03.520 see somebody and you feel sorry for them that they're ill, that they've gone 36 00:04:03.560 --> 00:04:11.240 into kidney failure or they've had a stroke, the early warning signs have been 37 00:04:11.319 --> 00:04:16.800 there. I almost guarantee that eighty five percent of all the chronic disease that 38 00:04:16.839 --> 00:04:25.160 we see could have been prevented through identification earlier, a lifestyle modification, or 39 00:04:25.319 --> 00:04:28.759 just an awareness. So that is what that is all about. So to 40 00:04:28.759 --> 00:04:32.319 follow along on the program, one website, I want you to go to 41 00:04:33.040 --> 00:04:39.240 doctor Joegalotti dot com, doctor Joegalotti dot com, d R J O E 42 00:04:39.360 --> 00:04:43.399 G A L A t I dot com. That is me. You can 43 00:04:43.439 --> 00:04:46.920 sign up for our newsletter, follow us on all of our social media platforms, 44 00:04:46.920 --> 00:04:54.720 Facebook, Instagram, YouTube, all there for you to follow along and 45 00:04:55.079 --> 00:04:58.879 participate in. There's many many ways that you could reach out to me and 46 00:04:59.560 --> 00:05:01.279 communicy with me. And if you need a second opinion, you need some 47 00:05:01.360 --> 00:05:08.639 direction on a healthcare problem that you are somebody else is having. There's a 48 00:05:08.680 --> 00:05:13.639 mechanism to reach out and we will look at your records. We will help 49 00:05:13.680 --> 00:05:18.600 you if you're out of town. Because we are broadcasting on the iHeart app 50 00:05:19.120 --> 00:05:26.000 coast to coast, I think around the world. We get patients and phone 51 00:05:26.000 --> 00:05:29.399 calls and emails from all over the world. So don't be timid and you 52 00:05:29.439 --> 00:05:32.399 say, well, I live in Green Bay, Wisconsin. Doesn't matter. 53 00:05:32.519 --> 00:05:36.439 Reach out and we will give you a hand. Doctor Jogolotti dot Com. 54 00:05:36.879 --> 00:05:41.839 All right, Well, lots to talk about today, but there are a 55 00:05:41.879 --> 00:05:46.319 few articles I want to chat with all with you about. And the first 56 00:05:46.360 --> 00:05:53.199 one is probably a good start for the new year. And there has been 57 00:05:53.680 --> 00:06:00.079 so much discussion in the lay press, the scientific press about longevity. How 58 00:06:00.120 --> 00:06:04.879 do we live longer? And this one particular article I came up with from 59 00:06:05.040 --> 00:06:10.399 the New York Times, it makes a whole hell of a lot of sense. 60 00:06:11.360 --> 00:06:16.319 And let me just say this again, common sense will always dictate the 61 00:06:16.439 --> 00:06:21.240 day. Common sense wins ninety nine point nine percent of the time. All 62 00:06:21.319 --> 00:06:28.759 right, so here are seven keys to longevity. And let me just say 63 00:06:28.800 --> 00:06:30.800 it is not so much. Hey, I'm going to live to one hundred 64 00:06:30.839 --> 00:06:35.920 and seven, but be in a nursing, home, drooling. It is 65 00:06:36.560 --> 00:06:44.720 that lifespan of functionally living, being happy, being with your family, your 66 00:06:44.720 --> 00:06:51.040 grandkids, so that you still have able to paint and play tennis, or 67 00:06:51.800 --> 00:06:57.519 write books, or go hiking or canoeing or boating or fishing, hunting, 68 00:06:57.560 --> 00:07:00.720 whatever you want to do. We're talking about quality. And the opposite of 69 00:07:00.720 --> 00:07:03.519 that is when you are chronically ill. I don't care if you're forty years 70 00:07:03.519 --> 00:07:12.199 old. If you're chronically ill and all discombobulated, that's not living. I'm 71 00:07:12.240 --> 00:07:16.279 sorry, that is not living. So here the see the seven number seven 72 00:07:17.079 --> 00:07:25.000 keys to longevity. Number one is move. You have to exercise, you 73 00:07:25.079 --> 00:07:29.720 need to do something, and study. You have to study. And more 74 00:07:29.920 --> 00:07:39.560 is growing that people that have reduced activity, reduced exercise are at risk for 75 00:07:39.639 --> 00:07:45.240 premature death and chronic disease. Now, the American Heart Association, our friends 76 00:07:45.240 --> 00:07:50.920 at the American Heart they recommend one hundred and fifty minutes of moderately intense exercise 77 00:07:51.000 --> 00:07:56.079 per week. And if you just walk a little more than twenty minutes a 78 00:07:56.120 --> 00:08:00.360 day, that is beneficial. So think about one hundred and fifty minutes per 79 00:08:00.399 --> 00:08:05.519 week of exercise. Move that is what you want to do. Number two 80 00:08:05.759 --> 00:08:09.839 is more fresh fruits and vegetables. This is man. If you are unaware 81 00:08:11.040 --> 00:08:13.720 that fresh fruits and vegetables are part of a good diet, you have been 82 00:08:13.800 --> 00:08:20.720 in a cocoon somewhere. But there's no doubt that fresh fruit and vegetables, 83 00:08:20.199 --> 00:08:28.879 a decrease in processed foods is the key. And really it is following the 84 00:08:28.920 --> 00:08:33.080 Mediterranean diet. We've talked about this a lot. Newsletter talks about the Mediterranean 85 00:08:33.120 --> 00:08:37.440 diet. So the Mediterranean diet is fresh fruits, vegetables, lots of citrus, 86 00:08:37.279 --> 00:08:43.440 whole grains, legumes, nuts, fish, and of course extra virgin 87 00:08:45.080 --> 00:08:52.559 olive oil. That is probably the closest thing to a perfect model for maintaining 88 00:08:52.679 --> 00:08:58.519 weight and the avoidance of processed foods. Number three, get enough sleep again. 89 00:09:00.080 --> 00:09:03.440 One and more research is coming out that not getting enough sleep is associated 90 00:09:03.480 --> 00:09:09.159 with dementia. Who the heck wants that, and that we really need to 91 00:09:09.679 --> 00:09:13.279 get more sleep as we get older. You don't need less sleep, you 92 00:09:13.320 --> 00:09:16.440 need more sleep, and the research has shown that less than five hours of 93 00:09:16.600 --> 00:09:22.240 sleep a day is quite perilous for you. All right. Number four, 94 00:09:22.279 --> 00:09:26.440 don't smoke and don't drink too much. So obviously we've known about the not 95 00:09:26.639 --> 00:09:31.360 smoking part leading to lung disease, leading to cardiovascular disease, stroke, heart 96 00:09:31.360 --> 00:09:37.840 attack, peripheral vascular disease that is the blood supply to your legs and your 97 00:09:37.879 --> 00:09:43.360 limbs. And alcohol. We have always said that for men you should have 98 00:09:43.399 --> 00:09:48.679 no more than two alcoholic beverages per day max. That does not mean you 99 00:09:48.759 --> 00:09:54.480 have fourteen on Saturday night, and for women no more than one. Now 100 00:09:54.519 --> 00:10:01.720 there is some research that is showing that two drinks per day maybe a little 101 00:10:01.799 --> 00:10:07.600 excessive, so you want to really really curb back your alcohol. Number five, 102 00:10:07.960 --> 00:10:13.360 manage your chronic diseases. So if you do have diabetes, if you 103 00:10:13.399 --> 00:10:16.879 do have hypertension, high cholesterol, kidney disease, you want to make sure 104 00:10:18.399 --> 00:10:24.639 that these diseases, these chronic conditions are being managed at the maximum level. 105 00:10:26.000 --> 00:10:31.000 That is really key. Seeing your doctor, taking your medicines, understanding what 106 00:10:31.080 --> 00:10:37.159 medicines are supposed to take, and following up with your doctor intensely, not 107 00:10:37.279 --> 00:10:41.120 once a year, but a few times a year to make sure everything is 108 00:10:41.120 --> 00:10:46.080 still in check. Number six is prioritize your relationships. And here again we 109 00:10:46.120 --> 00:10:50.799 know that people that are unhappy, people that are in all screwed up relationships 110 00:10:52.519 --> 00:10:58.159 don't do well. It's very important that as we get older, we have 111 00:10:58.240 --> 00:11:03.000 these relationships people that we connect with. Either you go visit people or people 112 00:11:03.080 --> 00:11:07.960 come and visit you. You're in a little friend group no matter how old 113 00:11:07.000 --> 00:11:11.799 you are. You play cards, you go dancing, you sit around and 114 00:11:11.840 --> 00:11:18.159 read together at the library, whatever it is. That human connectivity is very, 115 00:11:18.279 --> 00:11:22.759 very beneficial for your health. And the last thing is having a positive 116 00:11:22.960 --> 00:11:26.639 mindset. This was something that my mother, my dear mother, who I 117 00:11:26.679 --> 00:11:33.039 talk about a lot, and my dad always talked about hanging around people that 118 00:11:33.120 --> 00:11:39.320 give you a good vibe, having a positive outlook on life, being happy, 119 00:11:41.360 --> 00:11:46.399 trying to help others really does impact on your own health and wellness and 120 00:11:46.480 --> 00:11:56.320 your longevity, as opposed to somebody that is constantly, constantly negative, doesn't 121 00:11:56.360 --> 00:12:00.600 have anything positive to say. The glass is half empty. Want to be 122 00:12:00.720 --> 00:12:07.600 that half full or three quarters full type person in your life. You don't 123 00:12:07.600 --> 00:12:13.320 want to be down. So as a quick recap, move more and exercise. 124 00:12:15.279 --> 00:12:20.000 Number two, more fruits and vegetables, Stay away from the processed crap 125 00:12:20.039 --> 00:12:24.919 food that we're surrounded by. Get more sleep, don't smoke, don't drink 126 00:12:24.960 --> 00:12:30.799 too much, manage your chronic disease. Prioritize your relationships at number seven, 127 00:12:31.600 --> 00:12:39.399 cultivate make sure you have a healthy, positive, optimistic outlook on life that 128 00:12:39.679 --> 00:12:45.240 is absolutely key to all of you. All Right, we're gonna take quick 129 00:12:45.320 --> 00:12:50.279 break. I'm doctor Joe Gillotti. Thanks very much for tuning in. Every 130 00:12:50.279 --> 00:12:54.519 Sunday night. We're here between seven and eight pm. We try to play 131 00:12:54.519 --> 00:12:58.720 some good music too. Stay tuned. We're right back. Welcome back, 132 00:12:58.720 --> 00:13:05.159 every body to twenty twenty four. Doctor Joe Galotti here every Sunday between seven 133 00:13:05.200 --> 00:13:13.080 and a pm. Raising your Health IQ, one listener at a time. 134 00:13:13.799 --> 00:13:20.559 There's our mission every Sunday. We're in our twenty first year. So happy 135 00:13:20.080 --> 00:13:28.279 and truly love what I do. This is truly an extension of our medical 136 00:13:28.320 --> 00:13:33.960 practice. My medical practice which is Liver Specialist of Texas. And if you 137 00:13:33.000 --> 00:13:39.200 want to find out more about what we do, Doctor Jogalotti dot Com is 138 00:13:39.240 --> 00:13:45.440 our website. And I tell this to you know, patients and listeners and 139 00:13:45.519 --> 00:13:52.159 everybody that I meet. Going there, you find out all of the information 140 00:13:52.279 --> 00:13:56.559 that we have there for you to share. Number one. Number two a 141 00:13:56.639 --> 00:14:05.360 way to communicate with us, so you could subscribe to our weekly newsletter There 142 00:14:05.440 --> 00:14:13.120 is a link there for newsletter, which is your sort of a weekly installment 143 00:14:13.320 --> 00:14:16.600 of health and wellness information. And it's a mechanism to stay in touch with 144 00:14:16.679 --> 00:14:22.679 us. We want to stay in touch with our patients, our radio audience, 145 00:14:22.759 --> 00:14:26.519 our social media community and have feedback. And there are ways that you 146 00:14:26.600 --> 00:14:33.080 can email and correspond back and forth with me and people on my team. 147 00:14:33.159 --> 00:14:39.200 So go to the website doctor Joegalotti dot com. We have our YouTube videos 148 00:14:39.279 --> 00:14:43.960 are up Instagram. We're doing the thirty one Days of Wellness on Instagram and 149 00:14:45.000 --> 00:14:48.960 so every day we post a little video about some health and wellness tip or 150 00:14:50.080 --> 00:14:54.279 trick or hack for all of you to look at. And of course my 151 00:14:54.320 --> 00:15:01.919 book Eating Yourself Sick is available there. All right, So we talked about 152 00:15:01.240 --> 00:15:09.559 longevity in the last segment and the one issue and this is a little bothersome. 153 00:15:11.159 --> 00:15:18.080 So many patients complain that they have no energy, they are just tapped 154 00:15:18.120 --> 00:15:22.960 out. Now, the sad thing about this is that they are thirty years 155 00:15:22.000 --> 00:15:28.000 old, forty fifty, and it's very interesting and it's something that we talked 156 00:15:28.039 --> 00:15:33.159 about and I have to dig through the archives and dig this out. For 157 00:15:33.200 --> 00:15:37.120 those of you that are old enough and remember or know who Jack Lalaine is. 158 00:15:37.799 --> 00:15:43.679 He was back in the nineteen fifties. He had an exercise show and 159 00:15:43.759 --> 00:15:50.799 he really brought to the forefront exercise. But in one of his TV shows 160 00:15:50.840 --> 00:15:54.960 that I captured the clip and I was luckily enough to interview him before he 161 00:15:54.000 --> 00:16:00.279 passed away a few years ago. He talked about people having pooped out pooped 162 00:16:00.320 --> 00:16:03.840 out itis, and that was nineteen fifty five, and here we are in 163 00:16:03.879 --> 00:16:08.240 twenty twenty four. People are still fatigued. And I don't get it. 164 00:16:08.879 --> 00:16:11.720 I mean, with all that I do, I am full of energy. 165 00:16:11.799 --> 00:16:15.399 I love what I do. I'm happy, I'm optimistic, I eat well, 166 00:16:15.440 --> 00:16:18.840 I exercise. So I don't know if that's the key or am genetically 167 00:16:18.919 --> 00:16:25.679 programmed just to be that way. I don't know. But we have to 168 00:16:25.759 --> 00:16:33.039 look at whether or not you are deenergized because of an underlying chronic medical condition. 169 00:16:33.559 --> 00:16:36.720 Do you have sleep apnea, do you have pre diabetes, are you 170 00:16:36.840 --> 00:16:41.919 overweight, you have high blood pressure? Do you have a low thyroid some 171 00:16:41.039 --> 00:16:48.639 other gland issue. But I think the quick tips here would be, you 172 00:16:48.639 --> 00:16:52.960 know, getting enough sleep. I talked about the need for sleep in the 173 00:16:52.039 --> 00:16:57.440 last segment. But you always have to look at going to bed, not 174 00:16:57.720 --> 00:17:03.960 as the end of the day today, but the beginning of tomorrow. You're 175 00:17:03.039 --> 00:17:07.359 planning for tomorrow, and that can energize us instead of saying, man, 176 00:17:07.400 --> 00:17:11.599 I had a real crappy day, think about how tomorrow is going to be 177 00:17:11.599 --> 00:17:18.119 better. The other thing is we have to get away from this multitasking and 178 00:17:18.440 --> 00:17:23.000 block out time for singular things that we need to do. The other thing 179 00:17:23.079 --> 00:17:29.319 is we have to set up these digital boundaries. We're connected to our phones, 180 00:17:29.400 --> 00:17:33.559 our devices, TVs, computers, laptops, all of this stuff, 181 00:17:33.839 --> 00:17:38.960 and I think that that is just tapping us out, and we have to 182 00:17:40.119 --> 00:17:48.160 really gain control of that. So think carefully about your energy and how much 183 00:17:48.200 --> 00:17:52.200 we have. And it's very precious. All right, News, weather, 184 00:17:52.240 --> 00:17:56.079 traffic coming up. I'm doctor Joglotti, doctor Joglotti dot com. Stay tuned, 185 00:17:56.200 --> 00:18:00.400 I will be right back. Welcome back, everybody, Doctor Joe Galotti. 186 00:18:00.559 --> 00:18:06.960 Thanks very much for tuning in on this Sunday evening. And I was 187 00:18:07.000 --> 00:18:11.279 chatting with friends of mine on the East Coast and they're getting hit with some 188 00:18:11.359 --> 00:18:18.519 pretty lousy weather and I had to tell them, well, on Saturday that 189 00:18:18.720 --> 00:18:26.440 was I was standing in my backyard in a short sleeved shirt, telling them 190 00:18:26.440 --> 00:18:32.319 how much it was, how nice it was. But that's Houston, Texas. 191 00:18:33.720 --> 00:18:36.240 But I think they'll be making fun of us in the middle of July 192 00:18:36.359 --> 00:18:41.160 when it's one hundred and forty degrees outside and we're burning up. But anyway, 193 00:18:41.279 --> 00:18:48.680 hope you all had a great holiday season, the Good Christmas and New 194 00:18:48.759 --> 00:18:56.680 Year's. I went to Colorado for a few days and I had the plan 195 00:18:57.039 --> 00:19:06.119 was to go skiing. Now I am not an accomplished skier. Some people 196 00:19:06.160 --> 00:19:08.799 would say I don't even know how to ski, but I've skied. I 197 00:19:08.799 --> 00:19:15.000 skied in high school, skied all through college, and a little bit when 198 00:19:15.240 --> 00:19:19.200 the kids were a little bit younger. But the truth of the matter is 199 00:19:19.240 --> 00:19:26.680 it's been fourteen years since I skied, and I had this notion that, 200 00:19:26.839 --> 00:19:30.880 well, it's like riding a bicycle. Just get on the skis and push 201 00:19:30.920 --> 00:19:36.920 me over the edge. Well, part of that is true if your body 202 00:19:37.319 --> 00:19:42.160 works. Now, the only ailment I have been nursing for the last year 203 00:19:42.240 --> 00:19:52.839 or two has been a slightly sore knee and it sort of flares up and 204 00:19:52.960 --> 00:19:57.839 flares down. I do stretching, I go to pilates, get it massaged 205 00:19:57.880 --> 00:20:02.160 out. I try I had to strengthen it at the gym. I've been 206 00:20:02.240 --> 00:20:08.000 swimming, and I actually thought that all of the investment in time on my 207 00:20:08.160 --> 00:20:15.240 knee and my legs would pay off to the point that I could have an 208 00:20:15.440 --> 00:20:22.039 uneventful few days of skiing in Colorado. Well, that did not work out 209 00:20:22.240 --> 00:20:27.640 as well as I thought. After about an hour, I was starting to 210 00:20:27.720 --> 00:20:34.640 feel discomfort in both knees to the point where I was having some control issues 211 00:20:37.319 --> 00:20:42.480 going down the hill and I had to prematurely leave the mountain and head back 212 00:20:42.519 --> 00:20:49.920 to the lodge. And it wasn't a guy thing or a manly thing to 213 00:20:49.960 --> 00:20:55.640 say that that skiing has gotten a better part of me. I had to 214 00:20:55.720 --> 00:21:02.400 realize that for me to get better, probably do need to continue to rehab 215 00:21:03.000 --> 00:21:07.400 my knees, and I'm in the process of getting that figured out with orthopedists 216 00:21:07.759 --> 00:21:15.319 and whatnot, but I'll have to do that. I also have to improve 217 00:21:15.400 --> 00:21:22.000 upon my ski technique, because let's face it, it's body mechanics, and 218 00:21:22.039 --> 00:21:27.279 if you're not skiing properly, you're going to put extra burden on your knees, 219 00:21:27.400 --> 00:21:32.880 your hips, your legs, your ankles, your whole body. And 220 00:21:33.000 --> 00:21:37.440 so that means more skiing time, more time investment in the actual process of 221 00:21:37.480 --> 00:21:42.720 skiing, which means is maybe a greater chance that I'm going to injure my 222 00:21:42.880 --> 00:21:49.440 knee which I'm trying to rehab. And so I had to really look in 223 00:21:49.440 --> 00:21:56.359 the mirror and have a come to Jesus talk with myself and my family and 224 00:21:56.400 --> 00:22:00.720 say, look, I don't think skiing is going to be in the cards 225 00:22:00.759 --> 00:22:03.440 now. There's lots of other things to do. People were telling me, 226 00:22:03.559 --> 00:22:07.440 oh, you got to go snowmobiling. Now I could get into that. 227 00:22:08.319 --> 00:22:12.880 Cross country skiing might be a little less of a problem. I've done that 228 00:22:14.200 --> 00:22:18.920 years ago, and so there's other ways to get out into the outdoors. 229 00:22:18.920 --> 00:22:21.640 So for all of you, I think, what's the take on here? 230 00:22:21.680 --> 00:22:25.039 Okay, you know a little bit about me and my bum knee, But 231 00:22:25.759 --> 00:22:30.519 the other thing is don't give up. You have to look and see what 232 00:22:30.599 --> 00:22:37.440 you can do. And so if you have some kind of trouble exercising or 233 00:22:37.519 --> 00:22:41.640 doing something that gives you pleasure, you have to say, instead of completely 234 00:22:41.720 --> 00:22:48.279 abandoning an exercise routine or your love of outdoors or your love of socializing, 235 00:22:49.000 --> 00:22:57.480 try to see how you can retrofit yourself or retrofit the activity to still remain 236 00:22:57.559 --> 00:23:03.440 active, get outdoors, enjoy the fresh air of the outdoors, seeing nature, 237 00:23:03.480 --> 00:23:07.279 seeing the beauty, being with friends, relatives, co workers, etc. 238 00:23:07.000 --> 00:23:10.799 So that would that's what I would say if and that's what I'm going 239 00:23:10.880 --> 00:23:15.079 to try to do, because, as I've told you before, when when 240 00:23:15.119 --> 00:23:18.160 my wife and I go on vacation with our friends or with our kids, 241 00:23:18.519 --> 00:23:21.799 we go hiking, we go outdoors, we do a lot of physical stuff 242 00:23:21.839 --> 00:23:26.519 outside. I now have to rethink, in the context of a knee problem, 243 00:23:27.319 --> 00:23:33.920 how I'm going to do all of this. But I'm not giving up. 244 00:23:33.480 --> 00:23:37.720 That is the bottom line. Never give up. Never give up on 245 00:23:37.759 --> 00:23:40.359 your health, because as soon as you give up on your health, you're 246 00:23:40.400 --> 00:23:45.359 screwed. You throw in the towel and you start to decay. And the 247 00:23:45.440 --> 00:23:48.200 older we get, you need to be more attentive. All right. One 248 00:23:52.680 --> 00:24:00.359 topic here is sugar, and I am absolutely a dound it every time I 249 00:24:00.400 --> 00:24:06.519 go to the market. I am a label reader, and I would think 250 00:24:06.720 --> 00:24:11.759 you should too. If there's one thing you're going to do to improve your 251 00:24:11.799 --> 00:24:15.519 health, it is read labels. Now, if you're reading a lot of 252 00:24:15.559 --> 00:24:18.880 labels, that means you're eating a lot of processed foods. So it's sort 253 00:24:18.880 --> 00:24:22.440 of a catch twenty two. When you go to the grocery store and you 254 00:24:22.440 --> 00:24:26.920 pick up a head of cabbage, there's no label on it, just the 255 00:24:26.000 --> 00:24:32.279 price tag because there's nothing added to a head of cabbage, get it. 256 00:24:33.519 --> 00:24:40.240 But with other foods that we eat that are processed, you need to know 257 00:24:40.680 --> 00:24:44.880 the amount of sugar. How do you know that? You read the labels? 258 00:24:44.920 --> 00:24:52.039 And so the issue with sugar is that it is very, very sneaky, 259 00:24:53.559 --> 00:24:59.480 and a lot of the sugar that we eat is going to come from 260 00:24:59.519 --> 00:25:04.400 process foods. But a lot of foods that you don't think necessarily are going 261 00:25:04.480 --> 00:25:11.599 to be sweet and sugary and a mouthful of crap. So let me, 262 00:25:11.680 --> 00:25:15.559 let me just try to go through this. But the key thing is where 263 00:25:15.559 --> 00:25:21.119 there is sugar, processed sugar. We're not talking about sugar from an apple, 264 00:25:21.680 --> 00:25:25.759 all right, get beyond that. You know, when we talk to 265 00:25:25.759 --> 00:25:29.720 people about nutrition, they say, well, there's sugar in apples, Well, 266 00:25:29.880 --> 00:25:33.960 yeah, but that's natural. I'm talking about artificial, processed sugars that 267 00:25:34.039 --> 00:25:37.279 are in there. Because where there is sugar in your diet, there is 268 00:25:37.319 --> 00:25:41.599 obesity, type two diabetes, fatty liver, cirrhosis, heart disease, you 269 00:25:41.720 --> 00:25:47.640 name it, okay, and we are consuming too much sugar. The American 270 00:25:47.640 --> 00:25:52.640 Heart Association recommends a limit of six percent of your calories coming from sugar. 271 00:25:53.759 --> 00:25:59.359 Right now, it's somewhere around thirteen percent. So we need to cut at 272 00:25:59.480 --> 00:26:04.400 least at least by fifty percent the amount of sugar that we are consuming. 273 00:26:06.160 --> 00:26:11.319 Now, where are these you know, sugars coming from. Well, first 274 00:26:11.359 --> 00:26:15.519 of all, as I said, read the labels, and it's going to 275 00:26:15.599 --> 00:26:22.440 be under Typically the label is going to say total sugar. Okay, that's 276 00:26:22.480 --> 00:26:26.480 a number. It's going to be twenty one grams, let's say, And 277 00:26:26.519 --> 00:26:34.680 then it says includes seventeen grams of added sugar. So seventeen from twenty one 278 00:26:34.960 --> 00:26:44.240 is four. So the product itself contains four grams of sugar naturally, but 279 00:26:44.440 --> 00:26:48.680 seventeen are being added by the guy in the assembly line. So that is 280 00:26:48.720 --> 00:26:55.359 what you need to know. Know your labels. Number two is you don't 281 00:26:55.400 --> 00:27:03.160 want to drink your sugar. I e. Sugar sweetened beverages are at the 282 00:27:03.279 --> 00:27:07.960 top of the list of where added sugar comes from. Now they make up 283 00:27:07.960 --> 00:27:14.880 about twenty four percent of daily added sugar intake. Twenty four percent, So 284 00:27:15.079 --> 00:27:22.279 you just don't need that sugar. Now, people realize that a regular coke 285 00:27:22.680 --> 00:27:29.240 is high in sugar, but a lot of the energy drinks, fruit drinks, 286 00:27:29.720 --> 00:27:36.960 iced teas, bottled smoothies have a ton of sugar. Now. The 287 00:27:37.000 --> 00:27:41.440 other thing, because we're gonna raise your health IQ, that's what we do 288 00:27:41.480 --> 00:27:48.319 here on your health First, a lot of these products are very skillfully advertised 289 00:27:49.119 --> 00:27:56.119 fortified with vitamins. My goodness, this drink is good because it's fortified with 290 00:27:56.599 --> 00:28:03.640 benefits and you get this health hayli as they like to talk about. Don't 291 00:28:03.839 --> 00:28:07.759 be duped by this. Look at all the added sugar. Then you have 292 00:28:07.839 --> 00:28:11.960 coffee and tea. Going to Starbucks as one of many places, you're getting 293 00:28:12.000 --> 00:28:15.079 a cup of coffee which essentially has no sugar, but you're getting all this 294 00:28:15.880 --> 00:28:22.759 added sweetener in flavors or flavorings loaded with sugar. Okay. The other thing 295 00:28:22.880 --> 00:28:26.799 is you want to visualize what all of this sugar looks like. So what 296 00:28:26.839 --> 00:28:32.440 I mean by that, so a teaspoon of sugar. Everybody has an idea 297 00:28:32.480 --> 00:28:37.039 what a teaspoon of sugar looks like. That has about four grams of sugar. 298 00:28:37.680 --> 00:28:45.880 Okay, So if you're eating a yogurt with beneficial probiotics fruit at the 299 00:28:45.920 --> 00:28:49.960 bottom. It's got to be good, and it has sixteen grams of sugar 300 00:28:51.000 --> 00:29:00.240 added. Well, just imagine those four added teaspoons of sugar. You have, 301 00:29:00.359 --> 00:29:02.839 you know what it looks like. You kind of have a concept of 302 00:29:02.880 --> 00:29:07.960 it. But imagine if you were with somebody and they were having a cup 303 00:29:08.000 --> 00:29:12.079 of coffee and you saw them put four teaspoons of sugar. You'd say, 304 00:29:12.119 --> 00:29:15.720 hey, pete, what are you doing. Your teeth are going to rot. 305 00:29:15.880 --> 00:29:22.880 Let alone get diabetes. But again, we have grown to accept all 306 00:29:22.960 --> 00:29:26.720 of this added sugar in our diet, and that's got to be stopped. 307 00:29:26.720 --> 00:29:30.440 But you know, you need to take the first step here and then watch 308 00:29:30.480 --> 00:29:37.000 out for all of the unexpected sources of sugar. How do you know that 309 00:29:37.200 --> 00:29:41.400 you read labels, you become a good consumer. So things like bread, 310 00:29:41.839 --> 00:29:48.839 salad, dressing, ketchup, various sauces that you cook with, many times 311 00:29:48.880 --> 00:29:56.400 they are just riddled with added sugar. Okay, ketchup is probably one of 312 00:29:56.400 --> 00:30:03.559 the biggest defenders. The other size is understand the portion size. Okay, 313 00:30:03.079 --> 00:30:07.079 So you may look at a product and say a cookie, let's say, 314 00:30:07.559 --> 00:30:11.920 and you say, oh, it's only got you know, four grams of 315 00:30:11.039 --> 00:30:18.759 serving for four grams of sugar preserving. Well, that's like one cookie instead 316 00:30:18.799 --> 00:30:23.480 of the handful that you may be accustomed to taking if you are that kind 317 00:30:23.519 --> 00:30:32.599 of a person. But the key thing is to understand how this all works. 318 00:30:33.119 --> 00:30:38.119 All right, our website, don't forget doctor Joe Galotti. Send me 319 00:30:38.160 --> 00:30:41.920 a message. It's a new year. Tell me what's on your mind, 320 00:30:41.559 --> 00:30:47.839 Doctor Joegalotti dot com. Or for those that are really paying attention, radio 321 00:30:48.119 --> 00:30:52.440 at doctor Joe Galotti dot com is the direct direct to email. Radio at 322 00:30:52.440 --> 00:30:56.839 doctor Joecalotti dot com. All right, stay tuned, final segment coming up. 323 00:30:56.880 --> 00:31:02.160 I hope you're having a great evening together, and you know what we'll 324 00:31:02.200 --> 00:31:08.359 write bet final segment of this week's Your Health First, the first of twenty 325 00:31:08.640 --> 00:31:17.200 twenty four, Doctor Joe Galotti. Every single Sunday between seven and eight pm, 326 00:31:17.319 --> 00:31:23.960 it is your one hour to commit yourself to learning about health and wellness, 327 00:31:25.000 --> 00:31:27.279 how to stay out of the doctor's office, how to be a better 328 00:31:27.359 --> 00:31:36.519 consumer, raising your health IQ and seeing to it that you have a happy, 329 00:31:36.799 --> 00:31:45.759 healthy life, good quality of life. And if you are stricken with 330 00:31:45.119 --> 00:31:51.640 a chronic medical issue, you really do, make the best of it and 331 00:31:52.000 --> 00:31:56.759 limit the amount of damage that can develop. Our website Doctor Jogalotti dot com, 332 00:31:56.839 --> 00:32:06.200 Dr Joe ga la Ti dot com. Doctor Joe Galati nice Sicilian name. 333 00:32:07.119 --> 00:32:10.279 I was with a patient this weekend over the phone and it's it's funny. 334 00:32:10.319 --> 00:32:19.319 Now. There are a few restaurants, both over in Italy and in 335 00:32:19.359 --> 00:32:23.200 the States where and my wife argues with me all this time because she denies 336 00:32:23.240 --> 00:32:30.480 ever seeing this, But I have on the menu on the dessert for ice 337 00:32:30.519 --> 00:32:37.680 cream. Now most know gelato, but there are some restaurants that will say 338 00:32:37.880 --> 00:32:43.160 Galatti exactly the way my name is spelled. So there's one patient, she 339 00:32:43.359 --> 00:32:47.240 was pretty sick but enough to remember my name. I said, now I'm 340 00:32:47.279 --> 00:32:52.519 doctor Galotti, I'll be back tomorrow, etcetera, etcetera. And she looked 341 00:32:52.519 --> 00:33:00.119 at me. She says Galatti, Gelati, Gelatto, And she said do 342 00:33:00.200 --> 00:33:04.920 you like ice cream? And I laughed and I said yes. But anyway, 343 00:33:05.240 --> 00:33:09.000 Doctor Joegalotti dot com. All right, final segment here. We've got 344 00:33:09.480 --> 00:33:14.400 about five minutes or so before we have to close up for the week. 345 00:33:15.680 --> 00:33:21.839 I over the Christmas break, there was a dear friend of mine had a 346 00:33:22.319 --> 00:33:29.759 I'd say, a moderate health crisis with a relative and he needed a little 347 00:33:29.799 --> 00:33:34.960 advice, a little bit of navigation through the system, which I supplied him 348 00:33:35.000 --> 00:33:42.400 with. But he was still having some challenges with the office, with the 349 00:33:42.440 --> 00:33:47.720 team of people that was taking care of his relative, and so again I 350 00:33:47.799 --> 00:33:52.799 coached him through this as far as what he needed to do. But it 351 00:33:52.400 --> 00:33:58.640 always raises a question for all of you listening, how do you be that 352 00:33:59.079 --> 00:34:04.680 really, really good patient? And being a good patient is good for you 353 00:34:04.759 --> 00:34:08.000 and your health or your family members and health. So here are a few 354 00:34:08.039 --> 00:34:15.280 things that I jotted down that I thought definitely are worth sharing with you. 355 00:34:15.760 --> 00:34:19.639 Number one is prepare. You need to prepare for the visit. Whether it 356 00:34:19.760 --> 00:34:23.280 is your well woman exam, it's your GYN exam, you're taking your kid 357 00:34:23.320 --> 00:34:28.920 to the pediatrician, you're taking yourself to your internest or family practitioner. You 358 00:34:29.000 --> 00:34:34.039 need to prepare and make sure you know all of your medications, what they 359 00:34:34.119 --> 00:34:37.440 do, the prescriptions, when do they run out, do you need refills? 360 00:34:37.199 --> 00:34:43.760 And also understand what your medicines do. Okay, you don't want to 361 00:34:43.760 --> 00:34:45.960 say, oh, I take a blue capsule and a pink pill and a 362 00:34:46.000 --> 00:34:50.199 blue tablet. I take this in the morning. I take this at night. 363 00:34:50.320 --> 00:34:52.840 No, come on, We're way beyond that. You need to know 364 00:34:52.880 --> 00:34:59.119 what these medicines do, and if it's been a while since you've seen your 365 00:34:59.280 --> 00:35:04.159 physician or care team, you want to have in your head a sequence of 366 00:35:04.199 --> 00:35:07.800 events to say, you know what, over the summer, I was traveling 367 00:35:07.960 --> 00:35:12.639 in California and I had food poisoning and I had diarrhea for five days, 368 00:35:12.679 --> 00:35:16.679 and whatever the case may be, or ever since you fell off your bicycle 369 00:35:16.679 --> 00:35:21.280 you've had pain in your hip. You want to be able to tell a 370 00:35:21.840 --> 00:35:28.320 coherent story. So you have to prepare and get your thoughts together. Know 371 00:35:28.480 --> 00:35:31.960 whatever tests you've gone for recently, be at a chest X ray, cat 372 00:35:32.000 --> 00:35:38.599 scan, EKG. You want to be knowledgeable of what these tests are and 373 00:35:38.639 --> 00:35:43.400 the implication of the results. The other thing, which I recommend all the 374 00:35:43.440 --> 00:35:46.119 time, you want to go to the office visit with somebody, be it 375 00:35:46.239 --> 00:35:52.239 a relative, a spouse, one of your kids, your BFF, best 376 00:35:52.239 --> 00:35:59.159 friends, forever, somebody that could help you in understanding or gathering all the 377 00:35:59.239 --> 00:36:07.840 information there to troubleshoot and to act as a second set of ears. Next 378 00:36:07.960 --> 00:36:14.159 is take notes, go to pad, write things down, understand and ask 379 00:36:14.199 --> 00:36:16.719 for clarification, how do you spell that? What is that doctor's name? 380 00:36:16.800 --> 00:36:22.639 What is his phone number? If you're being sent for consultations elsewhere, you 381 00:36:22.760 --> 00:36:28.320 always want to know what the next step is. Okay, so you see 382 00:36:28.320 --> 00:36:30.800 the doctor today. They want blood work? Why do they need blood work? 383 00:36:30.840 --> 00:36:35.000 What are they looking for? What are they thinking? The other thing 384 00:36:35.239 --> 00:36:37.800 is to know the expectations. Yes, Bob, I want you to get 385 00:36:37.920 --> 00:36:43.760 an X ray of your left hip. Okay, when do you think I 386 00:36:43.800 --> 00:36:47.079 should get this done? When will I know the results? When will we 387 00:36:47.320 --> 00:36:51.840 circle back? Is it a day, a week, a month. Most 388 00:36:51.880 --> 00:36:57.159 people get really ticked off when they don't know when to follow up. They 389 00:36:57.199 --> 00:37:01.480 may not ask, we may not tell. So it behooves you to ask 390 00:37:01.639 --> 00:37:06.039 and get your calendar out and say, is this something that I'll get the 391 00:37:06.079 --> 00:37:07.840 results in five days, ten days or two weeks? Let me know. 392 00:37:09.519 --> 00:37:13.239 You want to know. And this is sort of the toughest thing. You 393 00:37:13.360 --> 00:37:19.639 want to have some sort of a direct communication with somebody inside the office, 394 00:37:20.119 --> 00:37:24.960 be it the nurse, nurse practitioner PA, or medical assistant. I don't 395 00:37:24.960 --> 00:37:29.639 think most doctors are going to give out their cell phone in their personal email 396 00:37:29.639 --> 00:37:36.039 account, but somebody in the office in this day and age through electronic communication 397 00:37:36.960 --> 00:37:42.079 patient portals. You want to know how you can reach out other than a 398 00:37:42.119 --> 00:37:47.280 phone call to somebody in the office. That is really key. The last 399 00:37:47.320 --> 00:37:54.239 thing is become a student. You're only going to be able to have as 400 00:37:54.400 --> 00:38:01.760 good of a hospital visit with your doctor as well as you are prepared. 401 00:38:02.239 --> 00:38:07.039 So preparing, as I said earlier, know your medications, know what tests 402 00:38:07.039 --> 00:38:12.960 you've gone through, have a good chronologic order. Understand or do some research 403 00:38:13.079 --> 00:38:17.000 on the MRI, the pet scan, the new medicine or the new consultant, 404 00:38:17.000 --> 00:38:22.920 the new cardiologists. They're sending you to look them up online. Get 405 00:38:22.920 --> 00:38:28.000 information so you are most informed. That is the key, all right, 406 00:38:28.039 --> 00:38:32.960 So I hope, hope that this helps the end of the show, an 407 00:38:32.960 --> 00:38:37.880 hour goes fast. Don't forget doctor Joecalotti dot com. Do your best to 408 00:38:38.199 --> 00:38:43.840 concentrate on your own health and wellness. That is the key. At the 409 00:38:43.960 --> 00:38:50.320 end of the day, it'll do marvels for you. Have a blessed week. 410 00:38:50.760 --> 00:38:52.519 Let's get twenty twenty four off to a great start, and we'll see 411 00:38:52.559 --> 00:38:53.679 you next Sunday night