Good health is not merely the absence of disease.

It’s not just about living LONGER. It’s also about living BETTER.

Hello and welcome to my website. My name is Andrew Chuma and I am a practicing Otolaryngologist/Head and Neck Surgeon in Chester County, Pennsylvania. I have created this site to provide my patients and anyone else who is interested with information about how to get healthier, improve their lives as well as the lives of those around them while supporting and respecting the environment, the animals and the world we live in. I am not a nutritionist or “lifestyle coach” but over the last few years, I have learned a lot about how improving our nutrition and implementing other wellness strategies can improve our lives without just taking a pill. I have also learned to appreciate that all we do, including most importantly what we eat, impacts greatly on our health, our environment as well as the lives of the animals we share this planet with. However, to get healthy and to clean up our world, there are no shortcuts. There is no “hack“. You can and will get healthier and happier but it takes work. Everything on the site is free for you to look at and download. I have no professional or financial relationships with anything or anyone mentioned on the site. Anything blue and/or highlighted is usually a link to more detailed information on specific topics. If you have a topic you would like me to address or clarify, please email me and I’ll do some research and add it to the site.

For more about me and my own health and wellness journey, please click on the Bio icon below. Be well.

AC  😎✌🌱❤🥕🏃🏻🧘🏻‍♂️

 

You get OUT of your health exactly what you put into it.

Health and Wellness start with PERSONAL RESPONSIBILITY.

Despite spending the most on healthcare (over $3.5 trillion a year, almost double of the next closest country which has socialized medicine), the US ranks a pathetic 37th in infant mortality. We rank an even more pathetic 50th in life expectancy and since we started tracking such figures, life expectancy has steadily been declining since 2016 at which time, we were ranked 42nd. In addition, we are 48th with respect to lowest rates of chronic disease. The average American spends the last 9 years of their lives physically debilitated and the last 20 struggling with at least 1 significant chronic disease. Something is not right! In the 1960’s, the US population overall had a chronic disease rate of only 4%. As of 2015, 46% of children were diagnosed with a chronic disease and 60% of adults with 46% having 2 or more chronic diseases. Sadly, we are 1st in obesity with 42% of Americans being obese, up from only 15% in 1980 and only 3% in 1960. Another 34% are overweight. And another 20% are “skinny fat”, meaning that they may have a normal body mass index, but they have too much unhealthy visceral fat (intra-abdominal), organ fat (like a fatty liver) or even intra-cellular fat (in the muscles). That’s 96% of Americans having unhealthy amounts of fat!

It’s estimated that only 2.4% of Americans are a healthy weight because of healthy lifestyle choices.

We spend 86% of our healthcare costs treating chronic, reversible diseases and each year we increase that spending by 6-8%. Fortunately, the vast majority of these conditions are related to our lifestyle, especially our diet, and most are treatable if not reversible but you must act NOW. Your body WANTS to heal. You generate 25 million new cells every second. The stomach lining regenerates 2-3 times a day. Brand new stem cells can be found in the brain tissue of even 90 year old’s. Hair continues to grow even after you are dead! You are NEVER too young, too old or too sick to take steps to improve your health. The oldest Toronto Marathon finisher was 104 years old and he didn’t start running until he was 89! Even in advancing years, lifestyle changes like improving your diet, managing stress, sleeping better and starting an exercise regimen will improve your health, quality of life and longevity. In fact, Dr. Dean Ornish, the father of lifestyle medicine who has been doing clinical studies on the impact of positive lifestyle changes on reversing chronic disease for over 40 years, has shown that at any age and with any severity of illness, improvements in lifestyle habits reverse disease including reducing coronary artery narrowing. Even heart transplant patients who started his program while they were waiting for available hearts improved so much that by the time their turns came up, they were healthy enough that they no longer needed the transplant! The more you change, the better your results, irrespective of your age or disease state. Chronic “adult” diseases start early in life. 19% of teens and kids are now obese and diabetes and even heart disease rates are on the rise, identified in kids as young as 3 years old! Significant cognitive changes are now being seen as early as 40. So the earlier in life you start, the better. In only 2 weeks of making positive changes, you WILL improve your cholesterol and blood sugar levels, blood pressure and even mood. You can lose weight, get rid of medications and improve your health but you must put in the effort. Medications aren’t a cure. They’re a Band-Aid and don’t fix the underlying causes of disease. Medications like those prescribed for diabetes, elevated cholesterol and hypertension only decrease risks of adverse complications by at most 30%. Lifestyle changes however decrease risks by 80-90%!

Although small changes over time lead to big gains in the long run, the more you improve your diet and lifestyle, the greater and faster your improvement will be. Whatever your approach, change at any age or any stage of disease is possible so just keep improving.

Dr. Chuma

Bio. and Philosophy about Medicine, Nutrition, and the World around us

My Wellness Handout

Wellness & Lifestyle Basics: Keys to Living Longer and Better

Nutritionfacts.org

The best science-backed nutritional information source on the web

Forks Over Knives Movie

If you watch one movie about nutrition and health, this is the one to watch

The Blue Zones

Habits of the longest-lived and healthiest people in the world. Longevity survey. Dan Buettner

Eat for The Planet

Nil Zacharias' fantastic book about "Saving the World, One Bite at a Time"

How Not to Die

Dr. Michael Greger's great general disease-specific nutrition guide.

The Whole Heart Solution

Dr. Joel Kahn's amazing plan to prevent and reverse heart disease

Mastering Diabetes

Online coaching program and resource guide

BMI Calculator

Easy to use calculator along with some weight loss tips.

Vegan Starter Kit

Easy, simple steps and information about transitioning to a plant-based diet.

Pre-Diabetes Quiz

Online quiz to check for your risks of having prediabetes

Heart Disease Risk Calculator

American College of Cardiology on line heart disease risk calculator

The Physicians Committee for Responsible Medicine

The PCRM is leading a revolution in medicine, putting a new focus on health and compassion.

Neil Barnard’s Program for Reversing Diabetes

Lifestyle plan to cure type 2 diabetes and improve type 1 diabetes management

The Alzheimer's Solution

Dr.s Dean and Ayesha Sherzai's plan to prevent, halt and potentially reverse dementia

The Longevity Diet

Valter Longo, PhD. One of the most acclaimed longevity researchers in the world outlines his research and findings.

Healthy Living Phone App

The Environmental Working Group's healthy living resource smart phone app

Blue Zones Life Expectancy Quiz

Take the test and see what your life expectancy is.

Plant Based Started Guide

Dr. Danielle Belardo's great guide to going plant based and reversing chronic disease

Mastering Diabetes

The Revolutionary Method to Reverse Insulin Resistance Permanently in Type 1, Type 1.5, Type 2, Prediabetes, and Gestational Diabetes

Your Body in Balance

Dr. Neal Barnards book about The New Science of Food, Hormones, and Health

Fiber Fueled

Dr. Will Bulsiewicz's book about the importance of our diet and its impact on the microbiome and git health.

The Plant Fed Gut MD

Dr. Will Bulsiewicz's gut heath website

The Plantrician Project

The ultimate plant-based nutrition resource guide

“Nourish. The Definitive Plant-Based Guide for Families” Brenda Davis, ND

Great references for how to incorporate a plant based diet into your familiys life.

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