Women's Health: Dr. Saira Hussain Shares 10 Essential Tips for a Healthy and Happy Lifestyle
“Always remember; your body is a temple, and filling it with positive energy and habits will allow you to become a better and healthier version of yourself. “ Today’s woman dreamer, Dr. Saira Hussain has been practicing medicine for the past 25 years, and is dedicated to helping people improve their daily lives. She is currently pursuing integrative medicine fellowship at the University of Arizona. She shares her top 10 tips with Women Who Win. There are so many small ways to create a healthy and happy lifestyle focused on self-care. It can be as simple as finding 10 minutes for meditation a day, or focusing your energy on quality time and creating low-stress environments. Saira shares actionable tips that every woman can apply to improve their lifestyle! A must-read article - enjoy!
1) Tell us your story. What inspired you to pursue your career as a doctor?
I have been practicing medicine for the past twenty five years. I completed my primary care residency from Brown University and rather than doing a fellowship or owning my own practice, I decided to work as a hospitalist. This is due to the flexibility that shift work gave, and that I needed because of my dynamic family commitments- three kids and a husband, completing multiple fellowships. My job, (as a hospitalist), allowed me to spend time, raise, and nurture my three children, an act that I deeply valued and emphasized.
2) What inspired your passion for healthy living and wellness? What inspired you to pursue integrative medicine fellowship at the University of Arizona?
I have always been extremely passionate about healthy living, since my grandparents emphasized a ve clean and healthy lifestyle. They grew their own vegetables, made their own fertilizer, had incredible discipline about healthy eating, and valued good quality sleep. Due to all of these traits (and a dose of good luck), they lived very long and healthy lives. I can’t recall them ever getting admitted to the hospital, or even going to the doctor. Moreover, they never suffered any chronic diseases nor took any pills throughout their life. They really exemplified values that I wanted to practice throughout my own life. Fast forward twenty years, when I made the switch from working at the hospital to working at a nursing home. It was a deeply disturbing experience and I was horrified by the poor quality of life and poor conditions that most patients were living in! Most of them were suffering from at least five different chronic diseases, resulting in them taking a plethora of different medicines, each with a terribly long line of side effects. It affected me very deeply and made me question what I knew about my profession. I felt like a glorified drug dealer who was prescribing different medications for my patients and without even really improving their quality of life. Once my kids all left for university and I became an empty nester, I decided to quit my job and enroll in the integrative medicine fellowship at the University of Arizona. It has completely changed my outlook on medicine, and fills me with excitement and passion about the potential future of it. I have been learning about nutrition, healthy lifestyle, exercise, and mental health. The key to this fellowship is the emphasis upon all aspects of your being- mind, body, and soul. The focus is not on treating the diseases, but rather on preventative care. We want to address the root of the problem, not just slap a bandaid on the horrific diseases people suffer everyday. Preventing many diseases lies within healthy eating, meditation, good quality of sleep, maintaining a low-stress environment and staying active.
10 TIPS FOR A BETTER LIFESTYLE
Start your day with 10 minutes of meditation; close your eyes while either sitting or lying down. Initiate a breathing cycle where you are unable for 4 seconds, hold the breath for 7 seconds, and slowly exhale for a count of 8 seconds. Repeat this 4 times and follow it by a few reflections on how you want your day to go, and what you are grateful for in life. Do this once or twice a day.
Drink at least 2 cups of organic green tea before 2 PM: Green tea is anti-inflammatory, and extremely high in antioxidants. It also assists in weight loss and lowering high blood pressure. However, please consult a doctor to check if you are on any medications that can interfere with green tea. You can also take organic green tea pills.
Drink a turmeric drink or take turmeric pills: Using pure organic turmeric powder, take 1/4 tsp with a pinch of black pepper. Mix with warm water and a dash of olive oil or pure ghee. The best time to drink this is after eating a meal, for better absorption.
Avoid processed food as much as you can. This includes white sugar, white flour, additives, and preservatives. Your plate should ideally look like a rainbow. You want whole grains, at least 4 servings of seasonal vegetables, 2 servings of seasonal fruit, legumes, and protein. Avoid red meat, and make sure it is grass fed if you’re consuming it. Avoid dairy and focus on eating fermented foods, like cultured yogurt, kimchi, kefir, etc. Fermented food supplies lots of necessary prebiotics to your gut bacteria. Try to eat sustainably, wild caught, fresh fish at least 3 times a week for your Omega 3 intake.
Avoid any drinks with added sugars or sweetness. Water is your best friend, and processed sugar is your worst enemy. Always read labels before putting anything in you, or your children’s body. Be educated and be smart consumers- you owe it to yourself and your family.
Get a good night's sleep that is at least 7-9 hours every night. Limit screen time before sleep for a better quality night. Your body repairs itself during the sleep cycle and it is a crucial stage for recovery. Try to limit large meals or drinking alcohol before sleeping.
Take the necessary supplements. If you have a nutritious diet, you don’t need too many supplements. Vegans should take Vitamin D, Calcium, and Vitamin B12. Start good multivitamins and look for NSF or USP seals for quality practice. (These are the things that the pill is made out of).
Stay Active. Pick any physical activity that you enjoy, and do it consistently for 45 minutes a day. It can be walking, yoga, dancing, running, pilates, weight lifting, biking, etc. The most important thing is to stay consistent. That is the only way you will notice a difference.
Eat meals slowly and mindfully. Eating should be a ritual and you should enjoy and savor every bite you take. Turn off your articles and spend your meals with people (or animals) you love. Set a consistent time to eat and make sure you sit down and try to take at least 30 minutes to eat your meal.
Quality time and a low-stress environment. Spend good quality time with your family and friends. Stress is one of the largest factors for chronic illnesses, and diseases. Doing activities and spending time with the people you love increases serotonin and decreases cortisol levels. It helps keep your mind happy and your body stress-free. Give back to your community and friends, it is great for the world and for your mental health.
Always remember; your body is a temple, and filling it with positive energy and habits will allow you to become a better and healthier version of yourself. I wish you the best of luck with your journey. It is truly up to you, whether you want to take the initiative and kickstart a healthy lifestyle that will significantly benefit you now and down the road. It’s never too late to start. Like Nike says, Just Do It!