Best Health Guides To Prolong Your Life

Benefits of Investing in You

• Take charge of your life and feel good about the choices you make.
• Gain energy and feel more fit.
• Experience improved physical health.
• Gain a positive outlook and find more enjoyment in your life.
• Be a role model for your family and friends.

Keep in mind that any lifestyle change is a "work in progress" and lasting changes take time

Set small goals that are easy to add to your daily life and that YOU can take charge of.

Wellness and fitness involve being aware and making choices like being active, eating healthy and improving your emotional well being. This is the most important investment you can make in your life. Strive for the best health you can have in all areas of your life by making mindful, healthy choices.

Don’t Let Stress Get You Down

We all feel stressed at times. How you react to stress will determine its effect on you. Take steps to prevent stress when you can and manage it when you can’t.

Taking Care of You

It is important to be mindful of the choices you make for your personal health and well being. Nothing is more important than taking care of yourself. Set aside time every day for YOU—be active, enjoy hobbies and share time with your family and friends.

• Strive for balance in both your personal and work life.
• Make time for important relationships in your life.
• Ask for help whenever you need support from others.
• Find ways to relieve stress, like physical activity and relaxation techniques.
• Be open-minded to try something new, like a hobby or activity.
• Talk to your family doctor, who can provide resources and advice when you need it.

Family Matters

• Parents are the most important role models. As parents, you set examples by being active, eating healthy and living a balanced lifestyle.
• Commit to making healthy choices and involve your kids. Ask them what your family can do to make healthy changes in your lives.
• Playtime for all ages is part of a healthy life. Take time out to have fun and connect with each other.
• Have a positive attitude. Show your kids how great it feels to lead a healthy lifestyle.

Ways to Make It A Family Matter

Smart, Healthy Meals

• Make an effort to have more home-cooked meals. This can help encourage healthy eating and also promote more family time.
• Let your kids help plan what to eat. Kids love to help make meals and snacks.
• Keep healthy snacks on hand to help kids make good choices. Have more fresh fruits, vegetables and whole grains, and fewer chips and sweets.
• Teach kids to eat when they’re hungry, not when they’re bored, sad or angry. Respect their ability to know when they feel full.
• Breakfast helps jump start the day. It provides fuel for an active lifestyle and gives you and your child the energy to think faster and more clearly.
• Play "Put the Fork Down" at meals. Put your forks down between bites and take turns sharing your day.

Family Playtime

• Limit screen time (TV, computer and video games). Suggest other options like reading, board games and playing outside.
• Enjoy the outdoors. Go to the park, ride bikes, swim or enjoy a walk around the neighborhood.
• Encourage participation in sports as a way to build coordination, skills and confidence.

Be Your Own Expert

A Real Approach to Eating

• Balance – Balance what you eat to meet your need for nutrition and enjoyment.
• Variety – Enjoy all kinds of foods while keeping the key food groups in mind (like fruits & vegetables, lean sources of protein, low-fat dairy and whole grains).
• Moderation – Focus on feeling comfortable instead of being too full after you eat. Use moderation when choosing less nutritious foods.

Think about…using a food & activity journal to help you understand your eating patterns and find ways to make some simple, healthy changes. Ask your family doctor about how to get started.

People sometimes turn to popular diets to achieve quick weight loss. However, for lasting changes, there are some simple keys to eating healthy.

It is helpful to learn more about eating healthy to give your body what it needs.

All Foods Fit...

Diets usually tell you WHAT you should or should not eat. Instead, focus on understanding WHY you eat in the first place.

• Questions to ask when you feel like eating: Are you really hungry? Are you reacting to a mood (stress, boredom, anger)? Is there something else causing your urge to eat?
• Rather than trying to follow "the rules" of a diet, BE IN CHARGE of making the best choices for you.
• No foods are off limits. Instead of looking at foods as good or bad, take a non-diet approach and remember that all foods fit when you use the keys of balance, variety and moderation.
• Talk to your family doctor to help make the best choices and create an approach that works for you.

Am I Hungry?

Hunger signals your body when it needs to be nourished. Let hunger guide when you need to eat and how much to eat.

True Hunger Signals

• Hunger pangs, gnawing, growling or rumbling in your stomach
• Weakness or loss of energy
• Slight headache or trouble concentrating
• Irritability or crankiness

False Hunger Signals

• Thirst may cause you to think you are hungry—try drinking a glass of water
• Cravings or urges don’t always mean you are hungry
• Emotions like anger, sadness or feeling lonely may trigger an urge to eat
• External cues like mealtimes or social events may create an urge to eat

Let Your Instincts Be Your Guide

• Relearn to listen to your hunger signals so you can determine when to eat and how much food is right for you.
• Make mindful decisions about eating by paying attention to how you feel.
• Don't use diet "rules" to restrict what, when and how much you eat. Instead, learn to trust your body to tell you when it needs food.

I Am Hungry, So What Now?

When you are hungry and decide to eat, think about these simple questions:

• What do I want? When you are hungry something may come to mind—a certain food, flavor or texture. As you listen to your true hunger signals, you may realize what type of food or taste will satisfy you.
• What do I need? As you decide what to eat, think about what your body may need. Think of food that may be both healthy and enjoyable—instead of what is "good" or "bad." Keep in mind balance, variety and moderation.
• What do I have? Plan ahead to have a variety of foods available as you learn to let hunger guide your choices. This way you can enjoy foods that are both satisfying and healthy.
• How much do I need? Eat enough to satisfy your hunger and stop eating before you feel too full. There is no need to clean your plate. The goal is to feel energetic and comfortable after eating.

Find Joy in Being Active

Move every day. Being active is key to a healthy lifestyle and preventing chronic problems like heart disease and diabetes. Before you increase your activity level, be sure to talk to your family doctor.
Watch energy balance. Your weight is determined by the balance between the energy you take in (what you eat and drink) and the energy you use (physical activity).
Every step counts. Studies have shown that every step you take helps you manage your weight and improve your overall health. You may want to track your steps with a step counter (pedometer) to encourage you to increase your daily activity. The more steps per day, the better.

Stay Positive and Motivated

Change is never easy. But with a little planning, patience and a positive attitude, your lifestyle can become a little healthier every day.
Some ideas:

• Choose to do something you enjoy. Many people prefer walking—you can walk outdoors, at home on a treadmill, alone, or with friends and family.
• Make it fun. Listen to music or books on tape while you walk or jog. Watch TV or a video while you exercise.
• Keep it interesting. Try different activities like tennis, swimming, dancing, biking, team sports or yoga.
• Write it down. Schedule time to be active just as you would for any other important appointment.
• Give yourself credit. Set short-term goals and plan rewards for yourself all along the way.
• Be flexible. Life will sometimes get in the way of your plans. Stay flexible and get back on track right away.

How to be More Active Every Day

At home

• Plant a garden
• Wash your car
• Walk to the mailbox
• Visit a neighbor
• Turn off the TV, turn on some music and dance

At work

• Walk or bike to work
• Do stretches at your desk
• Take the stairs
• Use lunch time to take a walk
• Get up and move around often

At play

• Play golf or shoot hoops with your kids
• Take "active" vacations
• Go hiking or bike riding
• Talk a walk alone or with a friend

Enjoying Special Events

Special events like trips and parties can be a challenge for people trying to be active and eat healthy.

• Think of special occasions as a chance to practice your new skills.
• Choose foods that will both satisfy your hunger and fuel your body.
• Remember balance, variety and moderation.
• Eat when you are hungry and stop before you feel too full.
• Continue to be active whenever you can. For example, go dancing or take a walk after dinner.
• Take time out to enjoy yourself and have fun.

Tips to Stay on Track

When You Travel for Work or Pleasure

• Pack a lunch or bring healthy snacks in the car or on the plane so you can stay in charge of what you eat.
• Be mindful of your food choices as you enjoy eating out and trying new foods.
• Wear your pedometer to encourage yourself to stay active.
• Take advantage of the hotel’s fitness room or pool when they are available. Don't forget to take the stairs.
• Ask about walking routes, walking tours and nearby hiking trails and parks.

Special Events (Parties, Holidays)

• It's ok to change your routine to make room for special events and new experiences. Just keep energy balance in mind.
• Remember the reason for the occasion—slow down and savor the atmosphere, the company and the food for optimal enjoyment.
• Pay attention to your hunger signals. Eat in moderation— there is no need to ruin a great meal by feeling stuffed afterward.
• Get up and dance, walk around to meet new people and talk to your friends and family.

Behaviors That Affects Your Health

What comes to mind when you think of taking risks with your health—driving recklessly, or maybe abusing alcohol or illegal drugs? Those behaviors are certainly risky. However, many people have less dramatic behaviors that are just as dangerous in the long run. Tobacco use, unbalanced nutrition (too many calories and/or too much of one food group and not enough of the others) and a lack of physical activity are some of the key risk factors for the most common causes of death.

Top 10 Causes of Death (in order)

1. Heart Disease
2. Cancer
3. Stroke
4. Chronic lower respiratory disease
5. Accidents (many are alcohol-related)
6. Diabetes
7. Flu and pneumonia
8. Alzheimer's disease
9. Kidney disease
10. Infection

What are the most common causes of death?

Heart disease, cancer and stroke are the most common causes of death in the United States. Nearly 1.5 million people in the United States die each year from one of these diseases, or from complications of these diseases. That’s more than the number of American soldiers who died in the Civil War, the Korean War and the Vietnam War combined, and it happens every year.

Don’t these diseases run in families? How much control do I really have?

It’s true that heart disease, stroke and some kinds of cancer tend to occur more often in people who have a family history of the disease. However, your genes are only part of your risk for these diseases. In many cases, your behavior is at least as important to your health as your family history. If you choose unhealthy behaviors, you are at greater risk of having a serious health problem.

What can I do to reduce my risk?

The following are 3 of the most important ways to reduce your risk of the top 3 causes of death:

1. Quit smoking, or don’t start.
2. Eat fewer high-fat foods and more fruits and vegetables.
3. Be more physically active.

Even by doing just 1 of these things, you will improve your health and reduce your risk of heart disease, cancer and stroke.

I know why I should eat fewer high-fat foods, but why bother eating more fruits and vegetables?

Fruits and vegetables are important sources of vitamins, minerals and fiber. To improve your eating habits, you’ll want to cut down on foods that are high in fat and calories, such as soda pop and hamburgers. By replacing those foods with healthier choices, such as fruits and vegetables, you’ll get better nutritional quality from the foods you eat. Also, adding fruits and vegetables—and learning new ways to prepare them—can keep you from getting bored with a more healthy diet.
Sugar-sweetened drinks, such as fruit juice, fruit drinks, regular soft drinks, sports drinks, energy drinks, sweetened or flavored milk and sweetened iced tea can add lots of sugar and calories to your diet. But staying hydrated is important for good health. Substitute water, zero-calorie flavored water, non-fat or reduced-fat milk, unsweetened tea or diet soda for sweetened drinks. Talk with your family doctor or a dietitian if you have questions about your diet or healthy eating for your family.

Is it better to have an exercise plan instead of just trying to be more physically active throughout the day?

Ideally, we would all get enough exercise in our daily lives to burn the energy that we get from eating food. Unfortunately, many things about modern life let people avoid being physically active. For example, many people drive almost everywhere they go, and many jobs require people to sit at a desk for much of the day.
One obvious way to burn more energy is to participate in structured exercise, such as aerobics or basketball. However, you can also burn energy by adding more movement to your everyday activities. For example, try walking in place or riding a stationary bicycle while you watch TV. Take the stairs instead of the elevator or squeeze in a couple of 15-minute walking breaks during the day.

I’ve tried to make these kinds of changes before and I wasn’t successful. How can I do better this time?

Unhealthy behaviors become habits, so changing them can be very hard. You’re more likely to make changes in your habits if you set a specific goal for yourself. The kind of goal you choose and how you think about it is very important. If you set a goal that focuses on an outcome—for example, losing 20 pounds—it can be hard to know where to start or what to do. Instead, set a goal that focuses on a specific behavior. For example, choose one specific thing to change about the way you eat, such as adding a piece of fruit to one meal each day. This type of goal is easier to think about and plan for. Once your new healthy behavior becomes a habit, you can move on to another goal.
If you set a goal to be more physically active, you can improve your chances of success by exercising with other people. For example, set up a walking group at work or in your neighborhood, or ask a friend to be your exercise buddy. This will provide you with support and make physical activity more enjoyable

Healthy Habits

Do my habits really affect my health?

Yes, very much so. All of the major causes of death (such as cancer, heart disease, stroke, lung disease and injury) can be prevented in part by making healthy lifestyle choices.

Don't smoke or use tobacco.

Smoking and using tobacco are very dangerous habits. Smoking causes 440,000 deaths in the United States every year. More preventable illnesses (such as emphysema, mouth, throat and lung cancer, and heart disease) are caused by tobacco use than by anything else. The sooner you quit, the better.

Limit how much alcohol you drink.

This means no more than 2 drinks a day for men and 1 drink a day for women. One drink is equal to 1 can of beer (12 ounces), a 4-ounce glass of wine or a jigger (1 ounce) of liquor.

Too much alcohol can damage the liver and contribute to some cancers, such as throat and liver cancer. Alcohol also contributes to deaths from car wrecks, murders and suicides.

Eat healthy.

A healthy diet has many health benefits. Heart disease, certain cancers, stroke, diabetes and damage to your arteries can be linked to what you eat. By making healthier food choices, you can also lower your cholesterol and lose weight.

Lose weight if you're overweight.

Many Americans are overweight. Carrying too much weight increases your risk for high blood pressure, high cholesterol, diabetes, heart disease, stroke, certain cancers, gallbladder disease and arthritis in the weight-bearing joints (such as the spine, hips or knees). A high-fiber, low-fat diet and regular exercise can help you lose weight and keep it off.

Exercise.

Exercise can help prevent heart disease, high blood pressure, diabetes, osteoporosis and depression. It can also help prevent colon cancer, stroke and back injury. You'll feel better and keep your weight under control if you exercise regularly. Try to exercise for 30 to 60 minutes, 4 to 6 times a week, but remember that any amount of exercise is better than none.

Don't sunbathe or use tanning booths.

Sun exposure is linked to skin cancer, which is the most common type of cancer in the United States. It's best to limit sun exposure and wear protective clothing and hats when you are outside. Sunscreen is also very important. It protects your skin and will help prevent skin cancer. Make sure you use sunscreen year round on exposed skin (such as your face and hands). Choose a broad-spectrum sunscreen with at least an SPF 15 and one that blocks both UVA and UVB light.

Practice safe sex.

The safest sex is between 2 people who are only having sex with each other and who don't have a sexually transmitted infection (STI) or share needles to inject drugs.

Use latex condoms and a spermicide (a product that kills sperm) gel or cream. Talk with your doctor about being tested year for STIs.

Keep your shots up to date.

Adults need a tetanus-diphtheria booster every 10 years. Your doctor may substitute one Td booster with Tdap, which also protects you against pertussis (whooping cough). You should also get a flu shot each year. Ask your doctor if you need other shots or vaccines.

Make time for breast health.

Breast cancer is the second most common cause of death for women. Between the ages of 50 and 74, women should have a mammogram every 2 years to screen for breast cancer. Women who have risk factors for breast cancer, such as a family history of breast cancer, may need to have mammograms more often or start having them sooner.

Get regular Pap smears.

Cancer of the cervix in women can be detected by regular Pap smears. You should have your first Pap smear within 3 years of when you start having sex. You should have a Pap smear at least once every 3 years, unless your doctor suggests that you need one more often.

Ask your doctor about other cancer screenings.

Adults over 50 years of age should ask their doctor about being checked for colorectal cancer. Men 50 years of age or older should discuss with their doctor the risks and benefits of being screened for prostate cancer.

Should I have a yearly physical?

Health screenings are replacing the yearly physical. Instead of every person getting the same exams and tests, only the appropriate ones are given. Talk to your family doctor about your risk factors and what tests and exams are right for you.