I’m a doctor — here are four things I do every day to stay healthy
He’s offering a helping hand.
Dr. Nick Pappas, a board-certified hand surgeon in the New Orleans area, is revealing his daily routine to encourage others to adopt healthy habits.
In a TikTok this month, he said he tries to do resistance training five times a week, eat an anti-inflammatory diet, sleep seven to eight hours a night and use an air purifier in his bedroom.
Resistance training five times a week
“I do attempt to do resistance training several times a week to maintain muscle mass, which is important in promoting longevity,” Pappas explained.
Examples of resistance training — using your body weight or equipment to build strength, endurance and muscle mass — include lifting weights, doing pushups and holding yoga poses like lunges.
The Physical Activity Guidelines for Americans recommends strengthening muscles at least two days a week.
A 2022 study published in the British Journal of Sports Medicine found that doing just 30 to 60 minutes of strength training a week could lower your risk of dying, especially from cancer and heart disease, by 10% to 20%.
An anti-inflammatory diet
“I try to eat a diet that is rich in anti-inflammatory foods such as fatty fish, blueberries, spinach, avocados, walnuts and even dark chocolate on occasion,” Pappas said.
Inflammation is a normal response to illness or injury, but chronic inflammation can be harmful. It can damage healthy tissue, and it has been linked to diabetes, heart disease and cancer, among other serious conditions.
Seven to eight hours of sleep
Experts recommend seven to nine hours of sleep a night to lower the risk of developing obesity, heart disease and depression, among other chronic illnesses.
Pappas said he aims for seven to eight hours of slumber a night.
Air purifier in the bedroom
He uses an AirDoctor Pro purifier in his bedroom to remove pollutants and allergens.
Pappas said the device “has definitely improved my sleep.”
The Post has selected 16 top air purifiers including the best one for allergies.
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