With all the current debate and back and forth over the future of healthcare in America, it should be stressed that overall healthcare expenditures would be less and easier to manage if we all just took better care of ourselves. We need to make better choices in our lifestyles and start doing a better job of monitoring our bodies so we can remain fit, physically, mentally and let us not forget spiritually.
According to the CDC, thirty seven out of fifty states in the US recorded increased rates of obesity last year [2008]. The CDC also said if people only adopted four healthy choices – quit smoking, exercise regularly, eat a balanced diet and keep up a healthy weight – they lowered the chance of contracting many of the major life threatening diseases over the course of their lives.
There are ways to improve your health by modifying your lifestyle, follow these rules to live by and start getting healthier now:
Get Enough Rest: Those people who get at least seven or eight hours of sleep each night do better at health and longevity. Finding the opportunity for recreational activity and relaxation daily is also good for heart and soul.
Participate In Physical Activity: For at least five days a week try and maintain some physical activity for about thirty minutes. You could also exercise with greater intensity but for twenty minutes three times a week. If you are obese or overweight, you will likely need to raise these levels of exercise to meet your objectives. You should do some strength building exercise at least twice a week to build muscle weight and increase the frequency of training if you must lose weight.
Eat More Food That Comes From Plants: It is recommended that you try and at least eat five servings of fruits and veggies each day and up to nine is highly suggested. Restrict your fatty intake of meat and at least trim fat from your meat portions. Avoid high cholesterol foods. Eat more plant based proteins such as beans, peas, soy products and nuts. Nuts are great for you [unsalted] and should be eaten 5 times per week, one serving – or handful – daily. Studies have shown that eating five servings a week of nuts can reduce the odds of heart disease by up to half or more! It will improve blood pressure and cholesterol levels.
Eat Whole Grains More Often: Try to eat at least three servings of whole grain products each day. These include brown rice, bread and cereals, pastas and oatmeal. Avoid any refined flour products, sugar items and anything that begins with “enriched” in the ingredient label.
Eat The Healthy Fats: eat healthier unhydrogenated vegetable oil and trans fat free spreads rather than animal and other fats like butter and shortening based products. Have foods with omega 3 fatty acids like walnuts, soy, flax seed meal, and canola and soy oils.
Reach And Keep The Ideal Weight: A body mass index of below twenty five is just right. Evaluating your muscle mass versus your fat content is a better method of arriving at ideal weight. If your waist measures less than 37 for males and 33 for females, this would be considered healthy and better for reduced heart disease risks like hypertension, bad cholesterol and diabetes.
Avoid Any Tobacco, Alcohol And Illegal Or Street Drugs: Approximately eighty five thousand souls pass away every year due to alcohol and more than four hundred thousand suffer mortality from smoking. Drug use or alcohol abuse can become addictive and create innumerable problems physically, mentally and spiritually.
Remain Cheerful And Optimistic: Having a positive mental attitude is much desired over the alternative. Choose to see the irrelevance of most issues that seem overwhelming. Regardless of how bad a particular situation appears, remember, these things have a tendency to work themselves out without your hand wringing. Smile and laugh with abandon!
Enjoy Your Time With Friends And Family: Compassionate interaction with family and friends builds a stout heart and strong mind. They do wonders for your familial attitudes toward daily life. Try and be a better friend, family member and be tolerant and accepting of others. Share kind practices with others daily, feel good about yourself and who you are becoming.
Spend Time Daily In Deliberate Reflection: Practice spirit renewal daily by meditating, praying and reading reflective versus from philosophy or religious text of your choice. Just make it a habit and about you and your solitude.
Sat, Nov 7, 2009
Health And Aging, Lifestyle