Leading a Healthy Life:

Six Steps to Living Long and Staying Healthy

Step 1: Give your body the energy it needs.

Your body needs some foods to stay strong and healthy. Other foods, if
eaten too often, contribute to many illnesses. Here are some guidelines:
Eat 6-11 servings a day of breads or grains, like rice, pasta, tortillas, or
cereal.
Eat 3-5 servings a day of vegetables, like carrots, cabbage, tomatoes,
broccoli, or peas.
Eat 2-4 servings a day of fruits, like apples, peaches, mangos, bananas,
or fruit juice.
Eat 2-3 servings a day of meat, fish, beans, eggs or nuts, for protein.
Eat 2-3 servings a day of dairy products like yogurt, cheese, or milk.
Cut down on alcohol, fatty foods such as butter, grease, or oil, and junk
food like chips or candy.
For more information about health eating, try these Web sites:
o American Dietetic Association,
http://www.eatright.org
o Department of Agriculture, Food Guide Pyramid,
http://www.nal.usda.gov:8001/py/pmap.htm
Step 2: Stay physically active.

Regular physical activity helps people:

live longer and feel better throughout their lives
be stronger and more flexible
build strong bones and fight osteoporosis

 prevent depression
strengthens your ability to fight off illness
maintain a healthy body weight
It is best to get at least one half hour of exercise three times a week, but
any amount of exercise is better than none at all! If you do not want to go
jogging or swimming, try going for a brisk walk with a friend, working
vigorously in the yard, or riding your bike to work.
For more information about physical fitness, try these Web sites:
American Heart Association,
http://women.americanheart.org/wellness/index.html
Shape Up America,
http://www.shapeup.org
Step 3: A healthy mind is part of a healthy body.

When you are in a good state of mind, you make good decisions for
yourself about your job, your lifestyle, and your health. Here are some
things you can do to keep your mind healthy:
Reduce stress in your life. For ideas on reducing stress, try this Web
site: http://www.ivf.com/stress.html
Make time in your life for things that are fun. Make a list of activities you
like and sure you have at least a little time each day for doing something
you enjoy.
Get enough sleep. Most Americans get too little sleep. Being sleepy
reduces your concentration, increases mood swings, and causes many
car accidents. Health Beat has more information
athttp://healthlinks.washington.edu/index_archive/9901.html
Get help if you feel depressed or anxious for more than several days at
a time. Talk with a friend or your health care provider for some help.
Step 4: Keep your mind and body free of harmful drugs and alcohol.

 Tobacco causes more health problems than any other drug and is the
most addictive, most widely used. Cutting down or stopping the use of
cigarettes, cigars, or chewing tobacco can save your health and save
your money.
Too much alcohol is definitely dangerous, causing liver damage, fetal
alcohol syndrome, and accidents. The tricky question is, how much is
too much?
Your health care practitioner can help you decide, and these Web sites
also offer information:
o Alcohol: Problems and Solutions
http://www2.potsdam.edu/alcohol-info/
o National Institute on Alcohol Abuse and Alcoholism
http://www.niaaa.nih.gov
Street drugs like marijuana, cocaine, methamphetamine, heroin, or pain
pills not prescribed for you are dangerous to your health. Street drugs
can be diluted with substances that are harmful for you. People often
put themselves in dangerous situations to get street drugs. If you are
using street drugs and would like to stop but are having difficulty, talk to
your health care provider.
For more information about street drugs, their effects, and where to find
help, try this web site:
o Alcohol and Drug Helpline, http://www.adhl.org
Step 5: Practice safe living habits

Did you know...

Accidents and injuries are the fifth leading cause of death in the US
among children, they are the second leading cause of death.
Women under 35 are more likely to die in motor vehicle accidents than
from any other cause.
Accidents in the home cause thousands of permanent injuries every
year.

Here are some steps you can take to stay safe:

The most common accidents are fires, falls, and drownings. Help
yourself and your family to stay safe by installing
o smoke detectors,
o have your vision checked
o learning to swim.
o For more information, try this Web site: CDC's National Center for
Injury Prevention and
Control,http://www.cdc.gov/ncipc/ncipchm.htm
Stay safe on the road.
o Wearing a seatbelt dramatically reduces your chances of death in
an accident.
o Keep children under 60 pounds in an appropriate car seat or
booster.
o Do not ride with someone who has been drinking or drugging.
o Wear a helmet when riding a bicycle or motorcycle. Find more
information about highway safety at National Highway Traffic
Safety Administration,
http://www.nhtsa.dot.gov/people/
Find protection from people who are violent or threatening in your life.
Wash your hands regularly to avoid the spread of germs.
Step 6: Get regular health care.

Many people think they only need to see a doctor when they are sick or
injured. The truth is, health care providers are also experts at preventing
illnesses and finding and treating problems before you ever feel sick.
Find a health care provider who works WITH you.

 Know what diseases you are at risk for and attend regular screenings
for them.
Get yourself and the children in your family immunized against lifethreatening illnesses. Find more information about immunizations at the
Center for Disease Control Web site at http://www.cdc.gov/nip/
Here are the illnesses most common to women. Click on any of them to
find out more.
Breast Cancer
Osteoporosis

Turn Your Walk Into a Workout

By Linda Melone
Reviewed by David T. Derrer, MD on August 21, 2014
WebMD Feature
Walking is as simple as it gets for exercise. All you need is a good, supportive pair of
walking shoes.
"Just a few extra steps each day is a simple and easy way to take an active role in
maintaining a significantly healthier life," says Timothy Gardner, MD, past president of
the American Heart Association.
Get Started

Set a baseline. If you're not active now, "start walking three times a week at a stroll for
20 minutes," says Courtenay Schurman, author of The Outdoor Athlete. Work your way
up to five or so times a week, 30 minutes per session, for a total of 2.5 to 3 hours per
week.

Choose distance or time. Some walkers focus on distance, others target time.
"Ultimately, it's about speed," Schurman says. "If you can walk 5 miles but it takes you 5
hours to do it, it's not a fit level of work. So use both distance and time as well as heart
rate."
Check the intensity. Exercising at a particular heart rate shows you how hard you're
working. You can check your pulse or by wearing a heart rate monitor.
What should your heart rate be? "Most recommendations suggest starting out at 70% to
75% of your maximum heart rate," Schurman says. "But this may not be enough if
you're fit."
You can also use the "talk test" to gauge your exercise intensity. "If you can string
together six to eight words or chat briefly, you're in your aerobic zone," Schurman says.
If you are gasping for air, slow down. If you can say several phrases with one breath,
you may not be working hard enough.
4 Ways to Stay Motivated

Wear a pedometer. Bit by bit, boost your daily steps. Keep it up until you reach 10,000
steps a day.

Keep a walking journal. Whether you journal online or with pen and paper, it's motivating
to see your progress.

Get a walking partner. "A walking buddy provides accountability," Valentour says.
"Neither wants to let the other person down."

Sign up for a race or charity walk. An upcoming event gives you a

goal to shoot for, which may motivate you to stick with a program.

Turn Your Walk Into a Workout

Make It More Challenging

If you're already fit, kick up the intensity by doing one or more of the following:
Speed up. "The easiest way to up the ante is to simply walk faster," says Therese
Iknoian, author of Fitness Walking.
You may want to try race walking, which burns more calories. Brisk walking at 4 miles
an hour burns 334 calories, and strolling at 3 miles per hour burns 221 calories,
according to the American College of Sports Medicine.
"Remember to pump your arms but keep the movement compact," Iknoian says. "The
larger the arm swing, the harder it is to move them faster."
Head for the hills. If you can't get outside, raise the incline on the treadmill. Don't hang
on to the treadmill as you walk or you'll miss the benefits, Iknoian says. "You don't want
to look as if you're waterskiing."
Change the surface. "Walking on trails and maneuvering around rocks increases
muscular demand," Iknoian says. Snow, sand -- even grass -- make walking more of a
challenge.
Use Nordic poles to use your upper body muscles. "You increase the cardio workout
when using poles, plus they take the stress off of knees when walking downhill," Iknoian
says.
Add resistance with a weighted backpack or weight vest. "If you use a backpack, fill it
with water, sand, or kitty litter so the weight distributes evenly," Schurman says.
"Avoidankle and hand weights, which can change your gait and can set you up for
injury."
8 Safety Tips for Walkers

Keep safety in mind when you walk outdoors. Follow these basic rules:

Walk with a buddy whenever possible.

Carry your name, address, and a friend or relative's phone number in your shoe or tied
to a lace.

Wear a medical bracelet if you have diabetes, an allergy, or other condition.

Carry a cell phone and let a friend or relative know your walking routes.

Avoid deserted or unlit streets, especially after dark.

Do not use headsets that prevent you from hearing traffic, and walk against oncoming
traffic.

Wear reflective material or carry a flashlight so others can see you.

Carry a whistle, noisemaker, or pepper spray in case of an emergency.

8 WAYS TO STAY HEALTHY AND PREVENT CANCER

Eight healthy behaviors can go a long way toward improving your health and lowering your
risk of many cancers as well as heart disease, stroke, diabetes, and osteoporosis. And
theyre not as complicated as you might think.
So take control of your health, and encourage your family to do the same. Choose one or
two of the behaviors below to start with. Once youve got those down,MOVE on to the
others.

1. Maintain a Healthy Weight

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Keeping your weight in check is often easier said than done, but a few simple tips can help.
First off, if youre overweight, focus initially on not gaining any more weight. This by itself can improve
your health. Then, when youre ready, try to take off some extra pounds for an even greater health
boost. To see where you fall on the weight range, click here.
Tips

Integrate physical activity and movement into your life.

Eat a diet rich in fruits, vegetables and whole grains.

Choose smaller portions and eat more slowly.

For Parents and Grandparents

Limit childrens TV and computer time.

Encourage healthy snacking on fruits and vegetables.

Encourage activity during free time.

2. Exercise Regularly
Few things are as good for you as regular physical activity. While it can be hard to find the time, its
important to fit in at least 30 minutes of activity every day. More is even better, but any amount is
better than none.
Tips

Choose activities you enjoy. Many things count as exercise, including walking, gardening and
dancing.

Make exercise a habit by setting aside the same time for it each day. Try going to the gym at
lunchtime or taking a walk regularly after dinner.

Stay motivated by exercising with someone.

For Parents and Grandparents

Play active games with your kids regularly and go on family walks and bike rides when the
weather allows.

Encourage children to play outside (when its safe) and to take part in organized activities,
including soccer, gymnastics and dancing.

Walk with your kids to school in the morning. Its great exercise for everyone.

3. Dont Smoke
Youve heard it before: If you smoke, quitting is absolutely the best thing you can do for your health.
Yes, its hard, but its also far from impossible. More than 1,000 Americans stop for good every day.
Tips

Keep trying! It often takes six or seven tries before you quit for good.

Talk to a health-care provider for help.

Join a quit-smoking program. Your workplace or health plan may offer one.
For Parents and Grandparents

Try to quit as soon as possible. If you smoke, your children will be more likely to smoke.

Don't smoke in the house or car. If kids breathe in your smoke, they may have a higher risk of
breathing problems and lung cancer.

When appropriate, talk to your kids about the dangers of smoking and chewing tobacco. A
health-care professional or school counselor can help.

4. Eat a Healthy Diet

Despite confusing news reports, the basics of healthy eating are actually quite straightforward. You
should focus on fruits, vegetables and whole grains and keep red meat to a minimum. Its also

important to cut back on bad fats (saturated and trans fats) and choose healthy fats (polyunsaturated
and monounsaturated fats) more often. Taking a multivitamin with folate every day is a great nutrition
insurance policy.
Tips

Make fruits and vegetables a part of every meal. Put fruit on your cereal. Eat vegetables as a
snack.

Choose chicken, fish or beans instead of red meat.

Choose whole-grain cereal, brown rice and whole-wheat bread over their more refined
counterparts.

Choose dishes made with olive or canola oil, which are high in healthy fats.

Cut back on fast food and store-bought snacks (like cookies), which are high in bad fats.

Buy a 100 percent RDA multivitamin that contains folate.

5. Drink Alcohol Only in Moderation, If at All

Moderate drinking is good for the heart, as many people already know, but it can also increase the risk
of cancer. If you dont drink, dont feel that you need to start. If you already drink moderately (less
than one drink a day for women, less than two drinks a day for men), theres probably no reason to
stop. People who drink more, though, should cut back.
Tips

Choose nonalcoholic beverages at meals and parties.

Avoid occasions centered around alcohol.

Talk to a health-care professional if you feel you have a problem with alcohol.
For Parents and Grandparents

Avoid making alcohol an essential part of family gatherings.

When appropriate, discuss the dangers of drug and alcohol abuse with children. A health-care
professional or school counselor can help.

6. Protect Yourself from the Sun

While the warm sun is certainly inviting, too much exposure to it can lead to skin cancer, including
serious melanoma. Skin damage starts early in childhood, so its especially important to protect
children.
Tips

Steer clear of direct sunlight between 10 a.m. and 4 p.m. (peak burning hours). Its the best
way to protect yourself.

Wear hats, long-sleeve shirts and sunscreens with SPF15 or higher.

Dont use sun lamps or tanning booths. Try self-tanning creams instead.

For Parents and Grandparents

Buy tinted sunscreen so you can see if youve missed any spots on a fidgety child.

Set a good example for children by also protecting yourself with clothing, shade and sunscreen.

7. Protect Yourself From Sexually Transmitted Infections

Among other problems, sexually transmitted infections like human papillomavirus (HPV) are linked
to a number of different cancers. Protecting yourself from these infections can lower your risk.
Tips

Aside from not having sex, the best protection is to be in a committed, monogamous
relationship with someone who does not have a sexually transmitted infection.

For all other situations, be sure to always use a condom and follow other safe-sex practices.

Never rely on your partner to have a condom. Always be prepared.

For Parents and Grandparents

When appropriate, discuss with children the importance of abstinence and safe sex. A healthcare professional or school counselor can help.

Vaccinate girls and young women as well as boys and young men against HPV. Talk to a health
professional for more information.

8. Get Screening Tests

There are a number of important screening tests that can help protect against cancer. Some of these
tests find cancer early when they are most treatable, while others can actually help keep cancer from
developing in the first place. For colorectal cancer alone, regular screening could save over 30,000
lives each year. Thats three times the number of people killed by drunk drivers in the United States in
all of 2011. Talk to a health care professional about which tests you should have and when.
Cancers that should be tested for regularly:

Colon and rectal cancer

Breast cancer
- See more at: http://www.siteman.wustl.edu/contentpage.aspx?id=4514#sthash.K04ZnDil.dpuf