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RUTGARD: Don’t let your guard down

For those who do not already have a healthy daily routine of diet and exercise, here are some steps to improve your health. If you already have a good healthy diet and do aerobic exercise each day such as swim, surf, walk, run, paddle, sup board, wind surf, volleyball, garden, continue to do so as recommended by your doctor.

And, remember The Aloha Spirit – Love, Kindness, Gratefulness, and Compassion to all others are known to improve health.

Continue to wear masks, keep social distances and wash hands very often especially after grocery shopping or coming in contact with anything or anybody as well as before all meals and drinks or before and after touching their face.

Continue or start an exercise program as simple as walking or bike riding 1-5 miles per day, specifically whatever is in line with what your doctor recommends for you based on your health conditions.

Vitamins – Many sources have recommended a multi-Vitamin and a Vitamin C tablet (1,000 – 2,000mg /day for everyone unless there is a contra-indication per your doctor). Vitamin D is also recommended if you are Vitamin D deficient however the best source of Vitamin D is from the natural sunlight so being outside is an excellent way to obtain natural Vitamin D.

Three servings of fruits and vegetables each day are good for most individuals – there are many choices in our communities for fresh fruits and vegetables so make these a daily mainstay at meal time or in between meals.

Lean meat, chicken and fish – grilled, are excellent sources of protein for those who are not vegetarian.

Eggs, cheese and milk – also sources of protein but you should consult your doctor as they may be dependent on your health conditions

Water – 8 glasses of water are the usual ideal amount for most people (spread throughout the day)

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Jeff Rutgard is the medical missions director for Project Vision Hawaii – Hawaiian Eye Foundation. He was on the Board of Native Hawaiian Health Agency on Kaua’i in the 1990’s and continues to maintain an interest in the health of Native Hawaiians.

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