Get Healthy, Stay Healthy in the New Year
- Created inNewsletter Library
So, it’s a New Year, which traditionally means it’s time for a fresh start.This year, why not make a resolution to improve your health? It’s timeto start the self-improvement plans we’ve been putting off for so long.Following these ten tips will increase your chances of living longer andmore fully, and greatly reduce your risk of developing many chronic andinfectious diseases.
1. QUIT SMOKING/CHEWING.
Everyone knows that smoking is the leading cause of lung cancer. However,smoking not only increases the risk of not only lung cancer, but also adultleukemia, pancreatic cancer, hearing loss, rheumatoid arthritis, cataracts,cervical cancers, infertility, heart disease, diabetes, and several otherdisorders. Chewing tobacco can cause oral cancers and dental loss.
2. DRINK IN MODERATION . . . OR NOT AT ALL.
Evidence is mixed as to whether it is better to drink small amounts ofalcohol or abstain completely. But more than moderate intake is associatedwith liver and heart disease, cancers, pancreatitis, alcohol-related birthdefects, interpersonal problems and driving accidents.
3. MAINTAIN A HEALTHY WEIGHT.
According to the NIH, obesity is associated with hypertension, lipid disorders,type 2 diabetes, coronary heart disease, stroke, gallbladder disease, osteoarthritis,sleep apnea and respiratory problems, and certain cancers. Low body weightcan predispose to osteoporosis.
4. IMPROVE YOUR DIET.
Most Americans eat too few fruits and vegetables and too much fat andsalt. Try slowly changing to a organic/whole food diet that includes morefruits and vegetables. The DASH diet, which emphasizes fruits and vegetables,low-fat meats and dairy and whole grains, has been shown to reduce highblood pressure. When combined with a reduction in salt intake, the resultswere even more dramatic.
5. EXERCISE.
Lack of regular exercise increases the risk of dying prematurely and developingseveral chronic illnesses. Yet, statistics reveal that more than 60 percentof American adults are not regularly active, and 25 percent of the adultpopulation is not active at all. Exercising moderately daily (like walkingmore) and/or exercising more intensively 3-4 times a week has been provento reduce these risks.
6. SET REALISTIC BUDGET AND GOALS.
Keep monthly records of your spending and living expenses so you’ll spotplaces where you can save. Do you want to own a home? Save for retirement?Start a college fund for your kids? Write down your goals and create aplan to achieve them. Living within your means can reduce financial stress,especially after the holiday season.
7. CONTROL BLOOD PRESSURE AND CHOLESTEROL.
Cardiovascular disease is the number one killer of both men and womenin the United States. Know what your blood pressure and cholesterol numbersare and keep them under control, by following the above suggestions andby taking medications if prescribed.
8. PERFORM RECOMMENDED MONTHLY SCREENINGS.
Ladies, this means performing monthly breast self exams. Gentlemen, performmonthly testicular exams. Both exams have been shown to uncover early cancers.Cancers are more curable when discovered early.
9. GET A GRIP ON STRESS.
Chronic stress is known to reduce immune response. Practice stress managementtechniques, get enough sleep . . . and remember to laugh a little. Conversely,while not conclusively proven, laughter seems to stimulate the immune system.It also appears to release endorphins, reducing pain. It’s free, easy,and fun!
10. CONNECT WITH PEOPLE.
The more relationships and love in your life, the healthier, happier andlonger you will live.
