Americans lead the world in medical
research and standard of living. But we are far from the head of the line when
it comes to life expectancy and health. Good health starts with lifestyle and nutrition.
When we build healthy habits into our life, it becomes easier to follow a plan
of healthy living. The more often we choose the healthy alternative, the easier
it becomes to continue. Even small changes can make a big difference. Here's
what you need to know about your health.
Nutrition for Healthy Living
Nutrition is important for healthy
living.
For total nutrition, choose meals in the Mediterranean style, with vegetables, fruit, fish, whole grains and lean meat. Good oils come from nuts, seeds, olive oil and fish. Avoid processed foods that contain chemical additives and artificial sweeteners. Keep your portions small, too. Overeating contributes to early mortality.
Hydration for Healthy Living
A gallon of water every day is the
ideal target for you. Part of your water requirement will be provided by soups,
fresh vegetables and beverages, so a gallon of water a day is a reasonable
goal. Muscle cramps are often a sign of inadequate hydration.
Exercise Is Part of the Healthy Lifestyle
Regular daily exercise, no matter
what kind, improves all your metabolic functions. Become more active, move
more, and burn more of those calories that are otherwise destined to become fat
cells. Just get started moving. A short walk is better than no walk at all.
Regular, moderate exercise is the key to fitness. Exercise, along with a
healthy diet, also helps you control your weight. Include some aerobic exercise
to build the heart and lungs, some weight-bearing exercise to build muscle, and
some fun activities to keep you motivated.
Supplements are Part of a Healthy Life
Ideally, your meals should provide
all the nutrition you need. But that is seldom the case. A daily multi-vitamin
will ensure that you are getting the minimum required vitamins and minerals. A
fish oil capsule or a flax seed oil capsule provides the valuable omega-3 fatty
acids you need. Omega-3’s are helpful in reducing cholesterol, improving brain
function, and preventing heart disease, to mention just a few of their
benefits. Folic acid is important for cell function and for preventing birth
defects and heart disease.
Healthy Skin Care
Our bodies get Vitamin D from
sunshine. Spend time outdoors every day. But sunburn and overexposure to the
sun is a major factor in skin cancer. Happily, skin cancer has a 95 percent
cure rate when detected early. Prevention is the best policy for skin cancer.
Use an SPF 15 (or higher) sunscreen outdoors to block the UVB rays from the
sun. No sunscreen is completely waterproof, so reapply it after swimming.
Sunscreen does not block the UVA rays, which cause serious melanomas. Avoid the
noon sun, and wear a hat, sunglasses and protective clothing.
Sports Injuries
Living healthy includes lots of
exercise. But use common sense when you exercise. Over-exercise wears out the
joints and causes pain and loss of use. Develop overall fitness, rather than
relying exclusively on one sport. Warm up before workouts, exercise regularly,
and give your body time to recover from exertion.
Living Healthy Lifestyle Factors
Living healthy requires that you do
not smoke, period. There are some excellent guided programs available to get
you off nicotine. Do not drink alcoholic beverages in excess. Avoid
non-pharmaceutical drugs. If you always wear your seatbelt in the car, you will
add years to your life expectancy.
Mental Health
Important as it is in a healthy
life, mental health doesn’t get a lot of attention in our society. Nutrition is
one of the factors in mood and mental health, as is substance abuse. Regular
exercise rewards you with a sense of pleasure and calm. For healthy living,
reduce the stress in your life. Build warm relationships with other people.
Stay in touch with friends and family. Find a way to participate in society and
stay useful. If you become anxious or depressed, ask for help right away.
I hope life brings you much success. I wish you a very happy day.
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