Few Tips for a Better Healthy You

I'm not really a health buff, but I try to stay healthy as much as I can. I always tell my self that physical fitness and healthy living is a lifestyle.

If you really love your family, you have to take good care of yourself.

Eat Less Later in the Day

Everyone knows, whether they want to admit it or not, reducing calories will help you to lose weight. However, just as you should reduce the calorie intake, you need to know when to eat. Breakfast is the most important meal of the day and the one meal that should not be missed. Lunch should be healthy but a less than what you ate for breakfast. As you approach dinner, eat healthy but light. Avoid after dinner snacks or eating before bed!

ZZZZZZZZZZZ

Does sleep really affect health? You bet it does. During sleep, your body is resting and recovering from all the work is has done throughout the day. Your serotonin levels are brought back in line, your muscles relax, and mind is allowed to clear itself in preparation for the next day. If you are not getting the proper amount of sleep, you will notice it in a physical way. While there is no magic number, usually between six and eight hours a night is appropriate. If you have difficulty getting to sleep, before you climb into bed, try Yoga, listening to soft, relaxing music, a glass of wine, or if you can talk someone into it, a good massage.

Laugh it Off

The medical field has proven that laughter actually works with your body toward good health. Have you ever heard the expression, “Laughter is the best medicine”? The truth is, when you laugh, several positive things happen. Your muscles relax; stress hormone product is reduced; you forget about pain; your body’s immune system is improved; high-blood pressure is lowered; the heart and lungs are strengthened; and overall, you feel better!

Nutrition

People often confuse “dieting” with nutrition. Your body needs to have nutrients replaced, whether through foods being eaten or supplements. Do you remember what you learned in elementary school about the four major food groups? As adult, eating balanced meals from these groups still applies. It is important to remove the “junk food” from your diet and stick with healthy foods. If you do not like certain things such as fruits or vegetables, be sure you are taking a supplement to get the nutrients needed. Another consideration is if you are a vegetarian. There are certain benefits taken from meat such as iron and B-12 that you should consider taking a supplement for in exchange for the meat.

Stop Smoking

You have probably heard this more times, than you can count but facts are facts! There is no other way to say it – smoking is not only bad for your health, it is deadly! One woman in her late thirties had smoked for 10 years. She had tried everything from watering down her cigarettes, throwing them away, wearing a patch, chewing gum, you name it, she tried it. She really wanted to quit but the addiction was so strong she was finding it impossible.

The mother of an 11-year old daughter and a 13-year old son, she was taken by surprise when something happened that made her quit smoking in one day. Her son told her that he had something very important to tell her. With a quick response of, “Okay, what is it?” he said, “No, I really need to talk to you.” She knew by the look on his face and the tone of his voice that this was something important. Her son looked her square in the face and without wavering said, “I want you to quit smoking because I don’t want you to die. I want a mother in my life.” With that, she walked over to an ashtray, put out her cigarette, and now almost seven years later, she still does not smoke. While this will not work for everyone, the next time you pick up a cigarette; take a minute to consider how your child or family would feel if you were no longer around.

Regular Checkups

It is crucial that you have regular checkups, which could include mammograms, pap smears, checks for colon cancer, EKGs, etc. Many times, a regular checkup could have caught something earlier on, actually saving a life. If you do not feel good, have your doctor check things out. If you are due for your annual mammogram, have it done. You could possibly be saving your own life.

Cholesterol Levels

High cholesterol leads to hardening of arteries, which in turn, leads to heart disease or attack. Keep your intake of food healthy, limit the amount of sugar you eat, and have your cholesterol checked. If it is higher than 200, ask your doctor for ways to reduce it.

Meditate

Find some time away from noise and distractions for you. Meditation can come in many forms. Whatever way you meditate, ensure that you are in a quiet place with soft lighting, sit with good posture and in a comfortable position, practice slow, rhythmic breathing, and concentrate on something calm and relaxing. Meditation is a great stress reducer, which is vital for good health.

Listen to ME

If you know that you are not feeling “right” but the doctor tells you everything is fine, listen to your body. There is nothing wrong with getting a second opinion. If you are not comfortable with the doctor’s advice, get another exam. In addition, if you go to a doctor who tells you that what you feel is in your head, or you are crazy, get out of there immediately. You know your
body better than anyone does and you need a doctor that believes in you and offers the right kind of support and encouragement.

Water

Water is excellent for the body and good health. Water helps flush out toxins and other unwanted things lingering in the body. Water also replenishes fluids that help lubricate the internal body, keeps you hydrated, reduces hunger, which helps with weight loss, and helps to make skin look smooth and young. If you are not used to drinking water, it may seem hard at first, but very quickly, you will enjoy the clean, refreshed way it makes you feel. At a minimum, you should drink 64-ounces a day and more if you can.

Seatbelts

You may be wondering what seatbelts have to do with health. Statistics show that wearing seatbelts keeps you safe and therefore allows you to live longer. To keep yourself safe and healthy, it is critical that you buckle up every time you get in any car. Do not be fooled into thinking that going the few blocks to the corner store is not big deal. Most accidents happen close to home so whether you are traveling one block or across the country, buckle up.

Do Not Forget the Teeth

Often the care of teeth and gums is overlooked as potential health risks. However, with the oral cavity being the main way in which parasites, bacteria, yeast, and fungus get into the body, taking time to thoroughly brush and floss your teeth is important. Keeping your mouth clean is a great way to benefit your health.

Attitude

A negative attitude can have a negative impact on your health just as a positive attitude can affect your health in a positive manner. Living well has a direct correlation with a positive outlook. Keep smiling and try to find the good in life, even when things are tough.

Be Careful with the Sun

Everyone loves basking in the warm sun, especially if it is lying on a beautiful sandy beach. While the sun has many benefits, too much sun without proper protection can be harmful. Being sunburned not only hurts, but also damages skin and promotes wrinkles and cancer. If you are going to spend any time in the sun, even 10 minutes, protect your skin with sunscreen for both UVA and UVB rays.

Tasty Almonds

If you love nuts, then you are in luck. Almonds are not only delicious and make a great snack food, medical studies show they contain as much protein per ounce as red meat. In addition, they aid in reducing the risk of heart attacks by up to 50%. The next time you need something crunchy, reach for a handful of almonds.

Wash your Hands

This is something you have probably heard your whole life. Disease is easily spread from touch, whether from person to person or object to person. Giardia is the number one germ that is transferred from touching something infected. Once you have Giardia, you can get very ill. In addition, germs can be passed from your pet that has been rolling on the grass, something dropped on a dirty floor, just allow your imagine to roam if you dare. Washing your hands is a quick, easy way to reduce the spread of germs.

Give your Eyes a Rest

Most jobs in today’s society require the use of a computer. If you sit in front of a computer all day or work any job or hobby that requires your eyes to work hard, be sure to take breaks throughout your day. For soothing relief, you can use eye drops, close your eyes for a few minutes to allow them to rest, and look away to something other than what you are working on. Also, ensure that you are working with appropriate lighting, which is an oversight many people make. These are ways in which to give your eyes a much-needed break. Eyestrain can cause eye problems as well as headaches.

Watch the Sugar

Often people think by drinking fruit juices or eating low-fat fruit roll-ups and such, they are cutting out or eliminating sugar. The fact is that some fruit juices have more sugar than a soda. Reduction of sugar is important to good health; therefore always check out the sugar content of anything you put in your mouth, even if it appears to be healthy.

Throw out the Scales

If you have bathroom scales, you should either get rid of them or put them away for a while. Weight does not accurately reflect the level of your fitness. If you should be measuring anything, it should be body fat, not the weight.

Fragrance and Aging

If you want to do everything you can to age gracefully, you should avoid anything that has the perfumes or lotions of coconut oil and orange. The reason is that these fragrances contain a substance called psoralen, which is known to speed up the aging process.

Make Time for Intimacy

If you are married, be sure to make time for intimacy in your relationship. Sex is a great stress reducer and keeps a marriage happy. Sex is healthy act that should be enjoyed.

No More Caffeine

Caffeine can dehydrate your body so try to remove it from your daily intake. This may require some weaning, but when done, you will feel better. If you feel that you need something, instead of grabbing a cub of caffeinated coffee or soda, try drinking herbal tea.

Green Tea

Studies have shown that adding green tea to your daily diet provides several health benefits to include the metabolizing of fat, ease of digestion, and is a good source of flavonoids. Another benefit is that tea is a form of natural diuretic, which is very mild and not harmful.

Bicycling

When you ask many adults when the last time they rode a bike is, they cannot answer. Although bicycling is a favorite pastime, many adults do not take advantage of this great option for exercise. Not only does bike riding exercise the body and build a stronger cardiovascular system, it allows you to get out and enjoy nature, fresh air, and see new sites.

Jogging or Walking

Both jogging and walking are GREAT ways to get fit. Not only do they tone the muscles, relieve stress, create a healthier heart, and improve lung capability, they make you look wonderful, which in turns helps you get excited about doing other exercise for fitness.

Swimming

Swimming is an excellent way to get into and stay in shape. If you do not own a pool, many high schools have aquatic centers, or there is always the YWCA or YMCA, or your local gym. Many offer water aerobic classes that will help you tighten your body, lose weight, and get a good overall workout.

Tennis

Anyone Tennis is not only a fun sport, but also a great way to exercise. You do not have to be a Venice Williams to play; in fact, you do not even have to be good. Just running after the ball alone will help get you into shape. This is a great way to strengthen your cardiovascular system and lose weight. You can find tennis courts in just about every city and if you would like to play but have no idea how, lessons are reasonable.

Dancing

Dancing is so much fun and whether you enjoy a slow, Ballroom dance or a nightclub packed with people all moving to heart-pumping techno, as long as you are moving, it really does not matter what type of dance or music. The whole idea is to move your body. Dancing has long been recommended as an avenue to fitness.

Get to the Gym

Working out at home is a good option and for some people, they are committed enough to actually make it work. However, for the majority of
people wanting to get into shape, the inspiration, competitiveness, and encouragement received from working out in a gym is the way to go. Although it will require a small investment, make the decision to find a gym that offers state-of-the-art equipment, qualified staff, and fun classes where you can enjoy working out.

Eat More

Before you get too excited, understand that when you eat, it is not how much you eat, but what you eat. If you find that getting fit and eating less food is too hard, add more of the right food into your diet. Great options include an orange, hard-boiled egg, small broiled chicken breast, and fresh vegetables such as carrots, celery sticks. If you have a craving for something sweet, many delicious options are available such as WeightWatchers cheesecake or Chocolate Eclairs. Getting fit does not mean total deprivation.

Cool Down

Just as warming up for exercise is important, cooling down after exercise is just as important. Once you have completed your workout, take five to 10 minutes to walk, or stretch to allow your body to cool down. This is very important for the muscles and joints and for the heart and lung.

Lunchtime

Instead of eating a heavy lunch, put together something light and easy and go for a walk. You can sip on a protein drink or snack on fruit while enjoying a nice brisk walk before heading back to the office. You will feel refreshed and more invigorated for your afternoon tasks.

Safety First

Whatever you do, if you are involved in a sport or activity that has potential for injury, specifically head injury, use the proper equipment no matter what anyone else tells you. For example, if you are involved with skateboarding and this is how you stay in shape, good for you! However, you need to wear protective gear such as a helmet, gloves, knee guards, etc. Most people think that something significant has to happen in order to get a head in jury. Unfortunately, that is a huge misconception. The truth is that falling one foot onto the pavement and hitting your head is enough to cause serious injury or death. This is the time to put your pride aside and think of safety first.

By taking care of your body through good health habits and fitness, you will live a happier, better, and longer life!

(These tips are excerpts from 101 Steps for Better Health by Brad Gearhart)