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10 Essential Health Tips (The Basics to Practice Every Day) "He who has health has hope, and

he who has hope has everything." - Arabian Proverb 1. Move More Make it a daily challenge to find ways to move your body. Climb stairs if given a choice between that and escalators or elevators. Walk your dog chase your kids toss balls with friends, mow the lawn. !nything that moves your limbs is not only a fitness tool, it"s a stress buster. #hink "move" in small increments of time. $t doesn"t have to be an hour in the gym or a %&-minute aerobic dance class or tai chi or kickbo'ing. (ut that"s great when you"re up to it. Meanwhile, move more. #hought for the day) Cha, Cha, Cha*. #hen do it+ 2. Cut Fat !void the obvious such as fried foods, burgers and other fatty meats ,i.e. pork, bacon, ham, salami, ribs and sausage-. .airy products such as cheese, cottage cheese, milk and cream should be eaten in low fat versions. /uts and sandwich meats, mayonnaise, margarine, butter and sauces should be eaten in limited amounts. Most are available in lower fat versions such as substitute butter, fat free cheeses and mayonnaise. #hought for the day) 0ean, mean, fat-burning machine*. #hen be one+ . !uit "#o$in% #he 1ury is definitely in on this verdict. 2ver since 3456 when the 7urgeon 8eneral announced that smoking was harmful to your health, !mericans have been reducing their use of tobacco products that kill. 9ust recently, we"ve seen a surge in smoking in adolescents and teens. Could it be the Hollywood influence: $t seems the stars in every movie of late smoke cigarettes. (eware. Warn your children of the false romance or "tough guy" stance of Hollywood smokers. #hought for the day) 8ive up 1ust one cigarette*. the ne't one. &. 'e(uce "tress 2asier said than done, stress busters come in many forms. 7ome techni;ues recommended by e'perts are to think positive thoughts. 7pend <6 minutes a day doing something you like. ,i.e.,7oak in a hot tub walk on the beach or in a park read a good book visit a friend play with your dog listen to soothing music watch a funny movie. 8et a massage, a facial or a haircut. Meditate. Count to ten before losing your temper or getting aggravated. !void difficult people when possible. #hought for the day) When seeing red, think pink clouds*.then float on them. ). Protect *oursel+ +ro# Pollution $f you can"t live in a smog-free environment, at least avoid smoke-filled rooms, high traffic areas, breathing in highway fumes and e'ercising near busy thoroughfares. 2'ercise outside when the smog rating is low. 2'ercise indoors in air conditioning when air ;uality is good. =lant lots of shrubbery in your yard. $t"s a good pollution and dirt from the street deterrent. #hought for the day) "7moke gets in your eyes"*and your mouth, and your nose and your lungs as do pollutants*.hum the tune daily. ,. -ear *our "eat Belt 7tatistics show that seat belts add to longevity and help alleviate potential in1uries in car crashes. #hought for the day) (uckle down and buckle up. .. Floss *our Teeth >ecent studies make a direct connection between longevity and teeth flossing. /obody knows e'actly why. =erhaps it"s because people who floss tend to be more health conscious than people who don"t: #hought for the day) ?loss and be your body"s boss. /. 0voi( E1cessive Drin$in% While recent studies show a glass of wine or one drink a day ,two for men- can help protect against heart disease, more than that can cause other health problems such as liver and kidney disease and cancer. #hought for the day) ! 1ug of wine should last a long time. 2. 3eep a Positive Mental 4utloo$ #here"s a definitive connection between living well and healthfully and having a cheerful outlook on life. #hought for the day) @ou can"t be unhappy when you"re smiling or singing. 10. Choose *our Parents -ell #he link between genetics and health is a powerful one. (ut 1ust because one or both of your parents died young in ill health doesn"t mean you cannot counteract the genetic pool handed you. #hought for the day) ?ollow these basic tips for healthy living and you can better control your own destiny.

Diet an( E1ercise Tips 2'cessive body weight contributes to snoring and obstructive sleep apnea, in addition to being a ma1or influence on general health and well-being. Abstructive sleep apnea occurs in about &6-56B of those who are obese. ! recent report from the /ational Center for Health 7tatistics concludes that seven of 36 adults donCt regularly e'ercise, and nearly four in 36 arenCt physically active. 0ack of e'ercise can increase the risk of diabetes, heart disease, and stroke. !bout <66,666 people in the D.7. die each year from diseases related to inactivity. =roper diet and e'ercise are the mainstays for a healthy lifestyle, although many !mericans turn to costly fad diets and e'ercise programs that fail to provide weight loss and a healthy lifestyle. #he basic tenets to gradual weight loss and good health include developing healthy eating habits and increasing daily physical activity. "el+5Help 6ui(elines For Healthy 0ctivity) Consult a physician E men over age %6 women over &6 people with ,or at risk for- chronic health problems such as heart disease, diabetes, or obesity. 7tart out slowly and build up activity gradually over a period of months. #his will help avoid soreness and in1ury. #ry to accumulate <6 minutes or more of moderate-intensity cardiovascular activity each day.@ou can do all <6 minutes together or through short bouts of intermittent activity,e.g. 36 minutes at a time-. !dd strength-developing e'ercises at least twice per week. $ncorporate physical activity into your day ,walk to the office or store, take the stairs instead of the elevator, walk or 1og at lunch time, etc.-. Make leisure time active E garden, walk, ride a bike with family and friends, participate in an e'ercise class, 1oin in a sports activity. 7elect activities you en1oy, find satisfying, and give you a feeling of accomplishment. 7uccess leads to increased motivation to be physically active. (e sure your activities are compatible with your age and physical condition. Make it convenient to be active. Choose activities that are readily accessible,right outside your doorlike gardening, walking, or 1ogging. #ry Factive commuting.G Cycle, walk or in-line skate to work or to the store. Make your activity en1oyable E listen to music, include family and friends, etc. For those who are already regularly moderately active, increase the duration and intensity for additional benefits. -ei%ht 7oss Tips8 #ake in fewer calories than you e'pend. ?ew people understand this basic, simple concept. 2at smaller meals <-& times per day. 2at nutrient dense foods such as whole grains, lean proteins, fruits, and vegetables. 2at slowly, and wait 36-3& minutes before taking second helpings. .onCt eliminate everything you like from your diet. 2at those things in small amounts ,piHHa, candy, cookies, etc. =repare healthy snacks that are easily available ,cut carrots, apples, etc. !void buffets. .rink plenty of water, especially immediately prior to meals. The Healthy -ei%ht 0pproach To Dietin%8 2n1oy a variety of foods that will provide essential nutrients. #hree-;uarters of your lunch and dinner should be vegetables, fruits, cereals, breads, and other grain products. 7nack on fruits and vegetables. 2at lots of dark green and orange vegetables. Choose wholegrain and enriched products more often. Choose lower fat dairy products, leaner meats and alternatives, and foods prepared with little or no fat. 7hop for low fat ,IB or less- or fat-free products such as milk, yogurt, and cottage cheese. 2at smaller portions of leaner meats, poultry, and fish remove visible fat from meat and the skin from poultry. 0imit the use of e'tra fat like butter, margarine, and oil. Choose more peas, beans, and lentils 0imit salt, caffeine, and alcohol. MinimiHe the consumption of salt. Cut down on added sugar such as 1ams, etc. 0imit beverages with a high caffeine content ,tea, sodas, chocolate drinks- and caffeinated coffee to two cups per day. MinimiHe alcohol to 3-I drinks per day. 0imit consumption of snack foods such as cookies, donuts, pies, cakes, potato chips, etc. #hey are high in salt, sugar, fat, and calories, and low in nutritional value. 2at in moderation.$f you are not hungry, donCt eat.