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Healthy
habits: To your health
By Betsy Wadland/ Daily News Correspondent
Reprinted from:
http://www.metrowestdailynews.com
Many of you may
be familiar with Steven R. Covey's book, "The 7
Habits of Highly Effective People." The theory is
that successful people act differently than the rest
of us, in a very fundamental way. Success is not a
one-shot deal. The same goes for health. Good health
comes from living by a basic set of rules and
following those rules over a long period of time.
You don't eat one yogurt and all of a sudden become
healthy.
So, what are these
habits? Well, they are everything we already know,
but don't always do. Eat right, exercise, don't
smoke. For those of us who need specific guidelines
and rules to follow, WebMD.com has published an
article titled "13 Healthy Habits to Improve Your
Life." Here's what it says:
Eat breakfast every morning:
Research shows people who have a morning meal tend
to take in more vitamins and minerals, and less fat
and cholesterol. The result is often a leaner body,
lower cholesterol count and less chance of
overeating. For kids, breakfast appears to enhance
alertness, attention and performance.
Add fish and Omega-3 fatty acids to
your diet: The American
Heart Association recommends a serving of fish two
times per week. Besides being a good source of
protein and a food relatively low in saturated fat,
fish has omega-3 fatty acids -- which have been
shown to reduce the risk of heart disease.
Get enough sleep:
Sleep is vital to good health, as well as mental and
emotional well-being. The National Sleep Foundation
reports that people who don't get enough slumber are
more likely than others to develop psychiatric
problems and to use health care services. Plus,
sleep deprivation can negatively affect memory,
learning and logical reasoning.
Make social connections:
Volunteer, go to church or join a club. Whatever you
do, do it with people. Community ties help improve
mental functioning, and are good for your physical
and mental health.
Exercise for better health:
The National Cancer Institute reports that regular
exercise helps control weight; maintains healthy
bones, muscles and joints; reduces the risk of
developing high blood pressure and diabetes;
promotes psychological well-being; reduces the risk
of death from heart disease; and reduces the risk of
premature death.
Practice good dental hygiene:
Flossing your teeth every day could add 6.4 years to
your life, according to Dr. Michael Roizen, author
of RealAge. Researchers have found links between
oral bacteria and heart disease, stroke, diabetes
and the birth of premature babies and those with low
birth weight.
Take up a hobby:
Since hobbies are relaxing activities, they are
usually enjoyable. This joy may help people live
longer and recover better from illness. In a study
of people who had undergone surgery, one researcher
found that people who were involved in hobbies
before their operation had better recovery six
months later, compared with people who did not have
hobbies.
Protect your skin:
Our skin starts to age as soon as we are born. To
minimize wrinkles, dryness, age spots and skin
cancer, we must protect our skin from damage by
wearing sunscreen with SPF 15 or higher, wearing a
hat and protective clothing, and avoiding the sun
between 10 a.m. and 3 p.m.
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Snack the healthy way:
The American Dietetic Association recommends
five or more servings of fruits and vegetables
a day to reduce the risk of some cancers, beat
the signs of aging, improve memory and promote
a healthy heart.
Drink water and eat dairy:
The body needs water to keep properly hydrated
and individuals vary widely on how much water
they need. Joints need it to stay in motion,
and vital organs such as the heart, brain,
kidney and liver need it to work properly. The
calcium in dairy is known to be important for
strong bones and teeth. Studies have also
shown it can help prevent high blood pressure,
kidney stones, heart disease and colon cancer.
Drink tea:
There is some evidence that tea may help in
improving memory, and preventing cavities,
cancer and heart disease. Decaffeinated tea is
better.
Take a daily walk:
There are plenty of opportunities to move your
legs during the day. Take the stairs instead
of the elevator, walk to the store, window
shop at the mall, leave your desk and visit
your co-worker instead of sending an e-mail,
or walk and talk with your friends instead of
meeting for a meal.
Plan --
there is, perhaps, no better word to
illustrate how you can incorporate healthy
habits into your everyday life.
Good
health does not happen by accident. For
the most part, neither do good fitness, skin
protection, healthy teeth, weight loss and
social ties. Many of these habits take effort
that need to be scheduled into busy lives.
If you need
to write time into your calendar for exercise,
do it. If you need to write out the week's
menu, and make the grocery list from this
before you go shopping, do it. Do what you
need to do to incorporate these habits into
your life. Make them a part of your life and
you'll be healthier for it.
Betsy
Wadland is director of development for the
Natick VNA, a nonprofit health care
organization providing home care to thousands
of people throughout MetroWest each year. For
more information, call the VNA at 508-653-3081.
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