Preventive Medicine Center

Good Health For All

1000 Asylum Avenue, #2109
Hartford, CT 06105
(860) 549-3444 or (800) 789-PREV
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Wellness Protecting Numbers

This is available as a printable version (pdf)

Preventive Medicine Center’s (PMC) Wellness Protecting & Disease Prevention Goal “Numbers”/Insights
(In the Walking Well & modified appropriately for health issues). These numbers are the basis for the PMC motto: “the simultaneous prevention of multiple diseases”.

know your health numbers1. Non-HDL cholesterol: goal less than 90
2. Triglycerides: goal less than 100
3. A1C diabetes test: 5.5 or less at age 55, not above 6.2 at age 62 or older
4. Blood sugar: 90 at 90 minutes after a meal
5. Cardiac HS CRP: 1.0 or less
6. Blood Pressure: near 110/60
7. Less than 12% sodium in any one serving from any one container, at any one meal
8. PSA: 1.0 or less
9. TSH: 0.35-3.50
10. Hemoglobin: about 14
11. Lp (a): goal 15 or less
12. Homocysteine: goal 7 or less
13. Uric Acid: goal 5.5 or less
14. BUN: 12 or less
15. Magnesium: 2.1+: relates to diabetes prevention
16. Potassium: 4.1- 4.5
17. 25 hydroxy (OH) vitamin D3: 50-65 ng/mL
18. Percent body fat: 11-20% in men, 15-24 % in women: manifested as clear lines of definition/demarcation on the abdomen = “CLOD/D”
19. Virtually no one loses weight who eats more than occasional chicken, turkey, rice, sandwiches, cereal, and much fruit
20. If overweight, keep a diet diary of ALL you eat or drink that you should NOT: the diary should be empty
21. Eat foods (exactly) as they grow up out of the ground and in the field: G-V-B (grains, vegetables, beans, fruit, nuts, and seeds)
22. The Food Mantra: Fresh (fruits & vegetables), Whole & Unprocessed (grains & beans), Organic (all) and Fiber (all) at the 90+% level is the goal: 18-19 meals/week
23. If overweight, eat cooked vegetables and vegetable soups before any and all else ALL day long, even breakfast (not red or white potatoes). Intermittent fasting is recommended . Try to finish calorie intake within 9 hours after arising
24. In general, eat only out of a bowl
25. Individuals with the best of these values are vegan (no eggs, fish, fowl, dairy, or meat)
26. Learn about aerobic and interval training: all exercise helps
27. Smoking cessation is best dealt with by a combination of support and medication Chantix, Wellbutrin (bupropion), and the nicotine patch/inhaler/gum/e-cigarette
28. Limit alcohol to 4 six ounce glasses of red wine (or beer or whiskey equivalent) per week or less.
29. Accept & deal with reality: wishing, wanting & hoping are like alcohol, only safe in small doses
30. For high blood pressure, purchase an Omron wrist blood pressure cuff; have it validated at your doctor’s office; check your blood pressure variously before, after, and in between meals
31. Many conditions are vastly improved with 100% avoidance of ALL wheat (rye), dairy, and processed soy other than tempeh or miso
32. Cologuard, colonoscopy, digital rectal exams, mammograms, thermograms as agreed upon

Here is a printable version (pdf) of these Wellness Protecting Numbers.

revised 10/2019

Filed Under: Handouts, Library

Start Here

The Unhappening of Heart Disease
 
Wellness Aphorisms 2024
 
The Thief
 
Stress Anxiety Depression and Br’er Rabbit
 
Please read the following posts before diving in more deeply.

An Invitation to Consider
Wellness Protecting Numbers
Expression of Genetic Tendencies
How Virtually All Diseases Occur
Covid treatments/insights: Omicron, etc
COVID-19: Keep Patients Well Enough To Avoid The Hospital
Typical Healthiest Diet for Weight Loss
Looking to the Right and Not Looking to the Left
I Don’t Like Brown Rice-Vegetable-Beans
Delicious, Low Heat, Slowly Cooked, Warm Veggies Can Easily Control Hunger
Cosmic Questions: Best Answers
What is Life All About
Health’s Ten Commandments
Protein Myth

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Re-written and re-published!

Maximum HealingRe-written and re-published in 2010!

Maximum Healing
Optimize Your Natural Ability to Heal

by H. Robert Silverstein MD

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Want more?

H. Robert Silverstein does two television shows on cable access television in the Hartford area. Here's where you can find more of his show videos and a schedule for their airing:

Hartford Public Access TV The show is called "Putting It All Together"

West Hartford
Community Television
The show is called "Putting it all 2-gether"

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