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Make a Healthy Lifestyle a Goal for 2006
Starting the new year with healthy habits and continuing them throughout 2006 will help men reduce their risk for heart disease, diabetes, cancer, and other diseases, say experts at the Centers for Disease Control and Prevention (CDC) and other health organizations.
According to the CDC, "An apple a day keeps the doctor away." There is more truth to this saying than we once thought. What you eat and drink and what you do not eat and drink can definitely make a difference to your health.
Eating five or more servings of fruits and vegetables a day and less saturated fat can help improve your health and may reduce the risk of cancer and other chronic diseases. Have a balanced diet, and watch how much you eat.
Those who maintain a healthy weight have an advantage on health. Obesity is at an all time high in the US, states the CDC, and the epidemic may be getting worse.
Those who are overweight or obese have increased risks for diseases and conditions such as diabetes, high blood pressure, heart disease, and stroke.
According to the American Heart Association (AHA), watch out for fad diets which often make promises that are untrue or unsafe. The AHA states that if a diet sounds too good to be true, it probably is.
There are many weight-loss and maintenance programs, which can make it hard to tell a good program from a bad one, and the AHA can provide information on selecting a good program.
The AHA states that losing weight and building your physical fitness are great goals.
Eat better, get regular exercise, and see your health care provider about any health concerns to make sure you are on the right track to staying healthy.
Exercise, exercise, exercise - this is the mantra by health officials who know about preventing disease.
Currently, more than 50 percent of American men and women do not get enough physical activity to provide health benefits, according to the federal officials.
For adults, 30 minutes of moderate physical activity on most, preferably all, days of the week is recommended. It does not take a lot of time or money, but it does take commitment, the CDC notes.
Start slowly, work up to a satisfactory level, and do not overdo it. You can develop one routine, or you can do something different every day. Find fun ways to stay in shape and feel good, such as dancing, gardening, cutting the grass, swimming, walking, or jogging.
From the American Cancer Society (ACS) to the American Heart Association (AHA), stopping smoking may be considered at the top of the list for improving health.
Health concerns associated with smoking include cancer and lung disease. Smoking triples the risk of dying from heart disease among those who are middle-aged.
Second-hand smoke - smoke that you inhale when others smoke - also affects your health. If you smoke, quit today! Help lines, counseling, medications, and other forms of support are available to help you quit.
The US Surgeon General states, "Smoking cessation (stopping smoking) represents the single most important step that smokers can take to enhance the length and quality of their lives."
To enhance an awareness of health status, individuals can obtain routine exams and screenings. Sometimes they are once a year, and sometimes they are more or less often.
Based on age, health history, lifestyle, and other important issues, you and your health care provider can determine how often you need to be examined and screened for certain diseases and conditions.
These include high blood pressure, high cholesterol, diabetes, sexually transmitted diseases, and cancers of the skin, prostate, and colon. When problems are found early, your chances for treatment and cure are better. Routine exams and screenings can help save lives.
The ACS has introduced a new program called the Great American Health Check, underscoring eating right and exercising regularly to help protect against cancer.
Questions asked by the ACS include: Are you making good choices in what you eat and drink? In your exercise habits? In other lifestyle behaviors? Do you know what early detection tests are available, and if and when you should get them?
The CDC also recommends receiving appropriate vaccinations to be protected from illness and disease, as well as managing stress and protecting yourself from injury.
Always consult your physician for more information.
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Obesity is a chronic disease affecting increasing numbers of children and adolescents as well as adults.
Obesity rates among children in the US have doubled since 1980 and have tripled for adolescents. Fifteen percent of children aged six to 19 are considered overweight compared to over 60 percent of adults who are considered overweight or obese.
Earlier onset of type 2 diabetes, cardiovascular disease, and obesity-related depression in children and adolescents is being seen by healthcare professionals.
The longer a person is obese, the more significant obesity-related risk factors become. Given the chronic diseases and conditions associated with obesity and the fact that obesity is difficult to treat, prevention is extremely important.
A primary reason that prevention of obesity is so vital in children is because the likelihood of childhood obesity persisting into adulthood is thought to increase from about 20 percent at four years of age to 80 percent by adolescence.
Many of the strategies that produce successful weight loss and maintenance help prevent obesity. Improving eating habits and increasing physical activity play a vital role in preventing obesity.
Recommendations for adults include:
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Eat five to nine servings of fruits and vegetables daily. A vegetable serving is one cup of raw vegetables or one-half cup of cooked vegetables or vegetable juice. A fruit serving is one piece of small to medium fresh fruit, one-half cup of canned or fresh fruit or fruit juice, or one-fourth cup of dried fruit.
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Choose whole grain foods such as brown rice and whole wheat bread. Avoid highly processed foods made with refined white sugar, flour, and saturated fat.
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Weigh and measure food in order to be able to gain an understanding of portion sizes. For example, a 3-ounce serving of meat is the size of a deck of cards. Avoid supersized menu items.
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Balance the food “checkbook.” Taking in more calories than are expended for energy will result in weight gain. Regularly monitor weight.
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Avoid foods that are high in “energy density,” or that have a lot of calories in a small amount of food. For example, a large cheeseburger with a large order of fries may have almost 1,000 calories and 30 or more grams of fat. By ordering a grilled chicken sandwich or a plain hamburger and a small salad with low-fat dressing, you can avoid hundreds of calories and eliminate much of the fat intake. For dessert, have fruit or a piece of angel food cake rather than the “death by chocolate” special or three pieces of home-made pie. Remember that much may be achieved with proper choices in serving sizes.
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Accumulate at least 30 minutes or more of moderate-intensity activity on most, or preferably all, days of the week. Examples of moderate intensity exercise are walking a 15-minute mile, or weeding and hoeing a garden.
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Look for opportunities during the day to perform even ten or 15 minutes of some type of activity, such as walking around the block or up and down a few flights of stairs.
Always consult your physician for more information.
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