Living a healthy life

Free eBook LIVING A HEALTHY LIFE

WHAT IS HEALTHY LIVING? This article is designed to give tips to readers about how they can improve or augment actions in their life to have a healthy lifestyle; it is not meant to be all inclusive but will include major components that are considered to be parts of a lifestyle that lead to good health. In addition to the tips about what people should do for healthy living, the article will mention some of the tips about avoiding actions (the don'ts) that lead to unhealthy living. \"Healthy living\" to most people means both physical and mental health are in balance or functioning well together in a person. In many instances, physical and mental health are closely linked, so that a change (good or bad) in one directly affects the other. Consequently, some of the tips will include suggestions for emotional and mental \"healthy living.\"

Healthy Routine Tips Eat nutritious, healthy and useful food for your body. Do sports so that your physical health is maintained Avoid anything that can cause your health to deteriorate Healthy is expensive

QUIT SMOKING Set a date for quitting. If possible, plan to have a friend quit smoking with you. It's best to pick a day within the next month. A date too far off in the future will give you a chance to procrastinate and postpone, while a date too soon may not allow you to make a plan for medications or support systems. Notice when and why you smoke. Try to find the things in your daily life that you often do while smoking (such as drinking your morning cup of coffee or driving a car). Change your smoking routines: Keep your cigarettes in a different place. Smoke with your other hand. Don't do anything else when you are smoking. Think about how you feel when you smoke.

HEALTHY EATING (DIET AND NUTRITION)

HE LTAll humans have to eat food for growth and maintenance of a healthy body, but we humans have different nutrition HYrequirements as infants, children (kids), teenagers, young adults, adults, and seniors. For example, infants may require feeding every 4 hours until they gradually age and begin to take in more solid foods. Eventually they develop into the more normal pattern of eating three times per day as young kids. However, as most parents know, kids, teenagers, and young adults often snack between meals. Snacking is often not limited to these age groups because adults and seniors often do the same. EAT ING

TIPS Eat three healthy meals a day (breakfast, lunch, and dinner); it is important to remember that dinner does not have to be the largest meal. The bulk of food consumption should consist of healthy foods, such as fruits, vegetables, whole grains, and fat-free or low-fat milk products. Incorporate lean meats, poultry, fish, beans, eggs, and nuts (with emphasis on beans and nuts) into a healthy diet. Choose foods that are low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars; look at the labels because the first listed items on the labels comprise the highest concentrations of ingredients. Control portion sizes; eat the smallest portion that can satisfy hunger and then stop eating. Healthy snacks are OK in moderation and should consist of items like fruit, whole grains, or nuts to satisfy hunger and not cause excessive weight gain.

TIPS Avoid sodas and sugar-enhanced drinks because of the excessive calories in the sodas and sugar drinks; diet drinks may not be a good choice as they make some people hungrier and increase food consumption. Avoid eating a large meal before sleeping to decrease gastroesophageal reflux and weight gain. If a person is angry or depressed, eating will not solve these situations and may make the underlying problems worse. Avoid rewarding children with sugary snacks; such a pattern may become a lifelong habit for people. Avoid heavy meals in the summer months, especially during hot days. A vegetarian lifestyle has been promoted for a healthy lifestyle and weight loss; vegetarians should check with their physicians to be sure they are getting enough vitamins, minerals, and iron in their diet.

TIPS FOR SPECIAL SITUATIONS: People with diabetes should use the above tips and monitor their glucose levels as directed; try to keep the daily blood glucose levels as close to normal as possible. People with unusual work schedules (night shifts, college students, military) should try to adhere to a breakfast, lunch, and dinner routine with minimal snacking. People who prepare food should avoid using grease or frying foods in grease. People trying to lose weight (body fat) should avoid all fatty and sugary foods and eat mainly vegetables, fruits, and nuts and markedly reduce his/her intake of meat and dairy products. Seek medical advice early if you cannot control your weight, food intake, or if you have diabetes and cannot control your blood glucose levels.

FOODS YOU SHOULD EAT healthy

SALMON Salmon is high in omega-3 fatty acids, which can decrease your risk of abnormal heartbeats (arrhythmias), lower triglyceride levels, slow the growth of plaque in your arteries, and slightly lower blood pressure. The American Heart Association recommends two servings of omega-3 rich foods like salmon each week. A serving size is 3.5 ounces of cooked fish. Salmon is a versatile food. Grill it with a rub or marinade, chop some and add it to a pasta dish with fat free marinara sauce, or add it to your salads for a protein punch.

OATMEAL Oatmeal is a tasty breakfast food, and another good source of those omega-3 fatty acids. And it is a fiber superstar, offering 4 grams in every one-cup serving. It also has nutrients like magnesium, potassium, and iron. Oatmeal is a filling breakfast, and you can top it with fresh berries for an even more heart-healthy meal. Try fat free oatmeal cookies, oat bread, or mix whole rolled oats into a turkey burger meatloaf.

TUNA Tuna contains omega-3 fatty acids. Although not as high in omega-3s as salmon, tuna does provide a moderately good amount. One serving of tuna also provides about half of your daily requirement of niacin, a nutrient that may improve survival odds for those who have had a heart attack. Tuna salad (light on the mayo) is an easy lunch snack that will keep you full. Tuna makes a great salad topping, and can also be grilled for a tasty dinner.

JOINT NOW START TO MAKE ACTION

TIPS HYSICAL ACTIVITY AND EXERCISE Regular exercise can prevent and IS A MAJOR reverse age-related decreases in muscle mass and strength, improve CONTRIBUTOR TO A balance, flexibility, and endurance, and HEALTHY LIFESTYLE decrease the risk of falls in the elderly. Regular exercise can help prevent coronary heart disease, stroke, diabetes, obesity, and high blood pressure. Regular, weight-bearing exercise can also help prevent osteoporosis by building bone strength. Regular fitness can help chronic arthritis sufferers improve their capacity to perform daily activities such as driving, climbing stairs, and opening jars. Regular exercise can help increase self- esteem and self-confidence, decrease stress and anxiety, enhance mood, and improve general mental health. Regular exercise can help control body weight and in some people cause loss of fat. Almost any type of exercise (resistance, water aerobics, walking, swimming, weights, yoga, and many others) is helpful for everybody. Children need exercise; play outside of the home is a good beginning.

TIPS Thirty minutes of modest exercise (walking is OK) at least 3 to 5 days a week is recommended, but the greatest health benefits come from exercising most days of the week. Exercise can be broken up into smaller 10-minute sessions. Start slowly and progress gradually to avoid injury or excessive soreness or fatigue. Over time, build up to 30 to 60 minutes of moderate to vigorous exercise every day. People are never too old to start exercising. Even frail, elderly individuals (70-90 years of age) can improve their strength and balance with exercise. Sports for children may provide excellent opportunities for exercise, but care must be taken not to overdo certain exercises (for example, throwing too many pitches in baseball may harm a joint like the elbow or shoulder). Exertion during strenuous exercise may make a person tired and sore, but if pain occurs, stop the exercise until the pain source is discovered; the person may need to seek medical help and advice about continuation of such exercise.

TIPS THE FOLLOWING PEOPLE, HOWEVER, Men over age 40 or women over age 50 SHOULD CONSULT A Individuals with heart or lung disease, asthma, arthritis, or osteoporosis DOCTOR BEFORE Individuals who experience chest BEGINNING MORE pressure or pain with exertion, or who VIGOROUS EXERCISE: develop fatigue or shortness of breath easily Individuals with conditions that increase their risks of developing coronary heart disease, such as high blood pressure, diabetes, cigarette smoking, high blood cholesterol, or having family members who had early onset heart attacks and coronary heart disease Individuals who are morbidly obese

Consequences of physical inactivity and lack of exercise: Physical inactivity and lack of exercise are associated with heart disease and some cancers. Physical inactivity and lack of exercise are associated with type II diabetes mellitus (also known as maturity or adult-onset, non- insulin-dependent diabetes). Physical inactivity and lack of exercise contribute to weight gain.

YOUR MENTAL HEALTH IS IMPORTANT. MENTAL HEALTH

Healthy living involves more than physical health, it also includes emotional or mental health. The following are some ways people can support their mental health and well-being. TIPS Try to focus on a process intensely and complete a Get enough sleep daily; the CDC recommends segment of it over 1 to several the following by age group (naps inclusive); hours, then take a break and 12-18 hours from birth to 2 months, 14-15 hours do something relaxing (walk, from 3-11 months of age, 12-18 hours for 1-3 exercise, short nap). years of age, 11-13 hours for 3-5 years of age, Plan to spend some time 10-11 hours for 5-10 years of age, 8.5-9.5 hours talking with other people for 10-17 years of age and those 18 and above about different subjects. need 7-9 hours of sleep. Elderly people need about 7-9 hours but do not sleep as deeply and may awaken at night or wake early, so naps (like kids need) allow them to accumulate the total of 7-9 hours of sleep. Take a walk and reflect on what you see and hear at least several times per week. Try something new and often (eat a new food, try a different route to work, go to a new museum display). Do some mind exercises (read, do a puzzle occasionally during the week).

Healthy living involves more than physical health, it also includes emotional or mental health. The following are some ways people can support their mental health and well-being. TIPS Seek help and advice early if you feel depressed, have Try to make some leisure time to do some suicidal thoughts, or consider things that interest you every week (hobby, harming yourself or others. sport). People taking medicine for Learn ways to say \"no\" when something mental health problems occurs that you do not want to do or be should not stop taking these involved with. medications, no matter how Have fun (go on a trip with someone you love, \"well\" they feel, until they go shopping, go fishing; do not let vacation have discussed their situation time slip away). with their prescribing Let yourself be pleased with your doctor(s). achievements, both big and small (develop contentment). Have a network of friends; those with strong social support systems lead healthier lives.