Do you Know How to Stay Healthy?
You might be surprised to discover just how many people are in poor health. There are large numbers of people that are overweight, disabled, struggling with ailments, lacking energy, and dealing with a host of other conditions. So what can you do to make sure you stay healthy, and don’t become a statistic? Let’s look at the three major factors you should be concerned about.
#1 Eat Properly
Obesity is epidemic in the United States. With more than 60% of Americans overweight and 36% obese. In fact, 32% of all adolescents are overweight. This is alarming. Just a generation ago, obesity was rarely seen. While some of this can be related to genetics, most of it is related to sedentary lifestyles and improper eating.
There is an endless array of books written on dieting. We have seen everything from low fat diets so no fat diets to low carb diets, and everything in between. The best diet in the world is to simply eat sensibly. Include fresh fruits and vegetables, lean protein, whole grains, low fat dairy products. Avoid fat, sugar, sodium, alcohol, and refined sugars. Try to avoid prepackaged foods.
#2 Exercising
Great you’ve your diet balanced, now it is time to exercise. Remember calories in equals calories out will maintain your weight. That means you need to burn off the calories you eat. If you walk at a steady pace for just 20 minutes, you will burn around 300 calories.
Studies have shown that a person’s metabolic rate will increase during exercise and will remain elevated for several hours after. That means you get the benefits of that 20 minutes worth of exercise for some time.
Go slow if you have been leading a sedentary life. Start small. If you have health issues always check with your doctor first. One of the easiest and most effective exercises is walking. You need nothing more than a good pair of walking shoes or runners and you will reap all the benefits of exercise including calorie burn, strengthening your heart, building endurance, and improving your bone density.
#3 Sleep
Sleep is as important to staying healthy as is exercise or eating. In general, an adult needs 8 hours of sleep every night. Sleep is excellent at curing many things because this is the time that the body recovers, and your immune system gets a boost.
A recent study by the American Cancer Society found those that sleep less than 6 hours or more than 9 hours had a 30% higher death rate. So make sure you are getting the sleep you need.
Three simple things that each of us does every day. It’s deciding how you do them that matters.
13 Steps to Healthier Living
Healthy living – it tends to be the topic of conversation often. But many of us struggle to find our way to healthier happier living. Let’s look at 13 steps to accomplish that goal.
Food
#1 Reduce the amount of unhealthy foods in your diet. These raise your LDL cholesterol, which is directly linked to an increased risk of heart disease.
#2 Health fats should be eaten in moderation. Omega 3, mono-unsaturated, and poly-unsaturated fats are good choices because they will lower your LDL cholesterol and raise your HDL, decreasing your risk of heart disease.
#3 Avoid processed foods, which contain chemicals, along with high levels of salt and/or sugar. Instead, eat fresh fruits and vegetables, lean meats, beans, and low fat dairy products.
#4 Choose foods that are low in sugar and refined carbs. Try to minimize the amount of soft drinks, sweets, and white bread you eat, along with refined carbs.
Exercise
#5 Always begin your workout and end your workout with stretching. This is a great way to warm your muscles and prepare them for your workout, and then relax your muscles after your workout.
#6 Visit the gym at least 3 to 5 times a week for at least 30 minutes combining your strength and cardio training. You can just go for a brisk 30-minute walk. Why not grab the dog and head out. You will both benefit.
#7 Make sure that you enjoy rigorous activities every day including things like housework, gardening, walking to work, etc. Keep your body moving every day. Remember, 10,000 steps are what you need.
#8 Park your car and head out walking or biking. It’s a great way to get your exercise in and save some money too. You can also try parking at the farthest spot at work or the shopping center and walking to your destination.
What to Avoid
#9 Avoid diets, especially yo- yo dieting. When you lose the weight, make sure you work hard to maintain that lifestyle so that the weight doesn’t come back. Yo-yo dieting commonly results in gaining weight. Fad diets should be avoided too.
#10 Avoid too much alcohol. Keep your drinking to moderation. For women one drink a day, and for men two drinks a day is the maximum recommended alcohol intake.
#11 If you smoke now is a good time to stop. Smoking is directly linked to heart disease and lung cancer. It’s tough but there are a number of programs that can help you quit.
Good Hygiene
#12 Make sure to brush and floss your teeth every day. Poor oral hygiene and conditions such as gingivitis have been linked to heart disease. Good oral hygiene should be started at a young age with children.
#13 Wash your hands often with soap and water or use hand sanitizer to prevent the spread of germs, infections, and viruses.
