Give yourself the gift of health
By Anonymous Monday, January 07, 2008, 05:49 AM EST
HEALTH TIPS
Now, what about you?
It's never too late to give yourself the gift of health, which not only can last a lifetime, but may also extend and improve your life. As the new year begins, embark on a dozen healthy endeavors. From something as simple as eating breakfast to a more ambitious strength-training plan, these daily "gifts" hopefully will develop into enduring healthy habits.
MAKING TIME
Physical activity has been shown to lead to a longer, healthier life. The American Heart Association and the American College of Sports Medicine recommend performing moderately intense cardio exercise for at least 30 minutes a day, five days a week. You need to work hard enough to raise your heart rate and break a sweat, yet still be able to carry on a conversation. Consider activities you enjoy, including walking, jogging, swimming, biking, playing basketball or tennis. To lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary.
TOMORROW: Lift some weight.
Studies show that strength training can improve quality of life and the ability to complete daily tasks for adults even in their 80s and 90s. Lean muscle mass naturally decreases with age, but weight training can help you reverse the trend. As muscle mass increases, you'll be able to work harder and longer before you tire. You'll maintain joint flexibility, increase bone density and better manage your weight. The ACSM recommends doing eight to 10 strength-training exercises with eight to 12 repetitions of each exercise two to three times a week.
DAY 3: Meditate to soothe the spirit.
Not only has meditation been shown to ease stress and help relax people who practice it regularly, but recent scientific research has credited it for lifting depression, lowering blood pressure and reversing heart disease. Emory University researchers discovered that when people begin meditating in middle age, they experience less loss of gray matter and attention levels when compared with those who do not meditate.
"When we meditate, stress hormones are acutely lowered," says Dr. Robert Bonakdary, director of pain management at the Scripps Center for Integrative Medicine in San Diego. "When we feel more relaxed, the brain generates natural anti-anxiety and happiness-enhancing chemicals like endorphins and serotonin."
DAY 4: Eat more fiber.
The average adult needs about 25 grams of fiber a day, but most of us get less than half of that. By eating more whole grains, nuts, legumes, fruits and vegetables, you can eliminate many gastrointestinal problems including constipation, irritable bowel syndrome, hemorrhoids and diverticulosis. Remember to spread out your fiber intake throughout the day and increase your water intake as you increase your fiber.
DAY 5: Protect yourself from the sun.
Slather on a shot-glass-full of sunscreen every morning, even on overcast winter days. Dermatologists recommend a broad-spectrum SPF 30, which blocks 97 percent of rays and protects against both UVB rays (which typically cause sunburn) and UVAs (which age the skin more gradually). Products with an SPF 15 are OK if you spend most of your days indoors and get little exposure to the sun.
It's also a good idea to stay out of the sun between 10 a.m. and 3 p.m., and wear a broad-brimmed hat and sunglasses.
DAY 6: Eat your fruits and vegetables.
Mom was right. Eating plenty of fruits and vegetables can help you ward off heart disease and stroke, control blood pressure and cholesterol, prevent some types of cancer, avoid diverticulitis and guard against cataract and macular degeneration.
In fact, consuming fruits and vegetables has been proven to be so healthful that the old "5-a-Day" recommendation has been increased to "Eat 5 to 9 a Day" by the National Cancer Institute. A great source of vitamins A and C, antioxidants, phytochemicals and fiber, fruits and veggies can be enjoyed fresh, canned, frozen or dried.
DAY 7: Floss your teeth.
Brushing just isn't enough. Flossing is an essential part of the tooth-cleaning process because it breaks up and removes plaque from between the teeth and at the gum line, where periodontal disease often begins.
There's growing evidence that gum or periodontal disease may put you at increased risk for heart attacks, stroke, diabetes and some cancers.
Columbia University doctors have found that people whose mouths contain a high number of the bacteria that cause gum disease are more likely to have plaque-clogged arteries.
Most dental experts recommend flossing your teeth at least once a day, preferably before bed.
DAY 8: Wash your hands frequently.
Keeping your hands clean is one of the simplest and most important steps we can take to avoid getting sick and spreading germs to others. The U.S. Centers for Disease Control and Prevention recommends washing hands with soap (any type) and clean running water for 20 seconds. Rub your hands together to make a lather and scrub all surfaces, including between fingers and around the nails. Rinse thoroughly and dry with a paper towel. If soap and clean water aren't available, use an alcohol-based hand sanitizer.
Remember to wash before preparing or eating food, after going to the bathroom, after blowing your nose, after changing diapers, after tending to someone who's sick, after handling an animal and after handling garbage.
DAY 9: Eat breakfast.
When you run out of the house after only a cup of coffee in the morning, you may be giving up more than just breakfast. According to a study in the Journal of the American College of Nutrition, people who ate a healthy breakfast consumed less fat and more carbohydrates during the day than people who skimped on food in the a.m. Breakfast-eaters had a higher intake of essential vitamins and minerals, plus they usually had lower serum cholesterol levels, which are associated with reduced risk of heart disease.
A healthy breakfast should include at least one serving of fruit for vitamins and fiber, whole grains for even more fiber and energy, and protein for lasting energy.
DAY 10: Stand up straight.
It's never too late get your spine in line and improve your posture. Ideally, good posture means the body is aligned with the joints stacked directly on top of each other from head to toe. As you look at yourself in the mirror from the side, you should see earlobes over shoulder blades over hips over knees over ankles. Your abdomen should be pulled as if you're zipping up a pair of tight pants.
Proper posture does more than just make you look good. It can aid digestion; relieve neck, shoulder and lower-back pain; calm some tension headaches; and optimize muscle performance.
DAY 11: Get enough ZZZZs.
During hectic times, adequate sleep may be the first thing to go. However, too little shut-eye causes more than bleary eyes and big yawns.
Skimping on sleep can hinder your mental and physical performance, affect your mood and relationships, and destroy your health. Studies show that not getting enough sleep or getting poor-quality sleep on a regular basis increases the risk of having high blood pressure, heart disease and depression.
Sleep needs vary, depending on age and some other factors. Adults, on average, need seven to eight hours. Teenagers require eight to nine, while school-age kids need 10 to 11.
DAY 12: Make human contact.
Call your buddy, hug your sister or have coffee with your favorite neighbor. Research shows that healthy and supportive relationships not only reduce stress and improve your sense of well-being, but they can also cause the brain to grow.
In 2006, when scientists at Rush University performed postmortems on the brains of 89 seniors, they were surprised to find plaque and tangles associated with Alzheimer's in several of the deceased, though none had experienced any of the disease's telltale symptoms. When they researched the seniors' social histories, they found the deceased all had one thing in common: close relationships with many friends and family members.
