03/15/2026
A doctor’s guide to avoid doctors.
Except for preventative maintenance of course.
I’m a doctor, but the truth is I would rather not see you in my office for a heart attack, a cancer scare, or a diabetes diagnosis.
Most chronic diseases do not appear overnight.
They develop through years of small daily habits. The good news is that the same habits that contribute to disease can also prevent it.
Here are five evidence based things you can start doing today to dramatically reduce your risk of chronic disease.
1. Move your body every day
Regular physical activity is one of the most powerful tools we have for preventing disease.
Studies show that consistent exercise can reduce the risk of all cause mortality by roughly 30 percent or more.
You do not need a gym membership or a complex routine.
Thirty minutes of brisk walking, cycling, dancing, or any activity you enjoy can lower the risk of depression, dementia, type 2 diabetes, and cardiovascular disease.
Consistency matters more than intensity.
2. Eat a wide variety of plant foods
The diversity of plants in your diet shapes the diversity of your gut microbiome.
This matters because your gut bacteria influence immunity, metabolism, and inflammation.
Research shows that people who eat more than thirty different plant foods per week have a more resilient and diverse microbiome than those who eat fewer than ten.
Fruits, vegetables, legumes, whole grains, nuts, seeds, herbs, and spices all count.
Even dark chocolate and coffee are plants. Yay!
3. Increase your fiber intake
Most people consume about 15 grams of fiber per day.
For optimal health, the target should be closer to 30 to 50 grams.
Fiber feeds beneficial gut bacteria, helps regulate blood sugar, lowers LDL cholesterol, and supports digestive health.
Higher fiber intake is also associated with a significantly lower risk of colorectal cancer and cardiovascular disease.
The key point is simple, fiber only comes from plants.
4. Moderate your intake of saturated fat
This is not about eliminating foods or creating fear around nutrition. It is about balance.
High intakes of saturated fat, commonly found in red meat, processed meats, butter, and cheese, can raise LDL cholesterol and contribute to the development of atherosclerosis.
Shifting toward healthier fat sources such as nuts, seeds, avocados, olive oil, and other unsaturated fats supports cardiovascular health.
5. Learn to manage chronic stress
Chronic stress affects almost every system in the body.
It influences inflammation, sleep quality, blood pressure, blood sugar regulation, and even immune function.
Developing simple stress management habits can have profound health effects.
Physical activity, meditation, breathing exercises, time outdoors, journaling, and meaningful social connection all help regulate the stress response.
These habits reflect the core principles of lifestyle medicine, nutrition, physical activity, restorative sleep, stress management, social connection, and avoiding harmful substances.
You do not have to be perfect.
Health is built through small consistent actions that accumulate over time.
If these five habits become part of your daily routine, there is a good chance the next time we meet will be for a friendly conversation rather than a medical emergency.
It’s never too late and even small behaviours, when repeated consistently, can bring meaningful changes very quickly.
The small things ARE the big things.
💚 Dr. Jules
* in this photo, I’m chatting with Dre Lise Babin, current president of the New-Brunswick Medical Society. She was also my residency supervisor and mentor, is now my colleague and a dear friend.
I can’t wait to share our conversation on The Dr. Jules Plant-Based Podcast
Médecins NB Docs
