Editor’s note: Dr. Meryl Held, Doctor of Osteopathy (DO), is a board certified doctor of internal medicine with an interest in preventative care. Dr. Held practiced at the Rochester Medical Group clinic and has held hospital priveleges in both the St. John system and Beaumont system. Currently she is independently contracted, filling in at hospitals and clinics where her work is needed. Dr. Meryl has lived in Lake Orion for two years. Her two children go to school at Upland Hills Farm in Oxford.

Dear Dr Meryl:
I’m so busy taking care of my kids and working that I’m not taking care of myself. I am tired and I’m much weaker than I used to be. I’m scared I’m aging like my mother. She never feels good. She can’t even walk the mall with us. I want to eat healthy and become fit, but I don’t know where to start.? Please help.?
–Sick of being tired
Dear Sick of being tired,
You are right to worry about aging well. We are all at a crossroad. Either we walk towards health or we slide towards decline. It is wonderful that you are ready to commit to your health. Living in a healthful way does not have to be overwhelming. Keep it simple and adjust your current lifestyle one tip at a time each week. Focus on how each change improves the way you feel and function.
#1- Drink your water.
Your body is approximately 60 percent water. It is crucial that you are well hydrated for your body to function. Drink eight cups of water daily and your focus will improve, your energy level will improve, your digestion will improve and your skin will look clearer. What an easy way to make a huge health impact. Carry a bottle of water with you everywhere you go.
#2- Eat whole foods:
Stick to foods that are unprocessed or minimally processed. For example eat a baked sweet potato instead of sweet potato fries. Look to serve foods as they are from the earth such as broccoli, whole grains, salmon and nuts. Avoid premade meals and condiments when possible.
#3- Shop the rainbow:
Eating a variety of different fruits and vegetables will give you the vitamins, minerals and phytonutrients needed to be your strongest. Challenge yourself to try something new. Add a serving of vegetables to each meal and reach that goal of five to nine servings of fruit and veggies daily.
#4- Avoid added sugar:
Naturally occurring sugars such as those in fruits and vegetables are a part of a healthy diet. Added sugars, such as those in soda or in cookies, cakes and pies should be avoided. Ideally, added sugar should be kept to a maximum of six to nine teaspoons daily. The average adult consumes more than 22 teaspoons of sugar every day. Excess sugar zaps your energy, and predisposes you to diabetes, obesity, hypertension and heart disease. Read your food labels. Added sugar can be found in unsuspecting foods such as salad dressing, bread and spaghetti sauce too.
#5- Move your body
Aim to stay active with 10,000 steps daily. Take a walk with the kids after dinner. Park farther away in the parking lot. Use it or lose it. People de-condition as they get older if they don’t build strength and maintain it.
#6- Breathe?
Stress can have a profound effect on your health causing ailments such as headaches, weight gain, high blood pressure, heart disease and emotional problems. Luckily, studies show that meditation can actually retrain your brain to better manage stress. Get a guided meditation application for your smart phone and spend a few minutes training your brain daily.
Remember, healthy living is a process. As each step becomes an incorporated habit, the next step will become easier and the rewards of increased strength and vitality will present themselves. Small changes add up to giant life changes as long as you stick with it.