2016 IS YOUR YEAR TO IMPROVE YOUR HEALTH
So important that it bears repeating. Read more here.
Get at least 30 minutes of physical activity every day. Vary your routine, with sports like golf or biking, active chores like yard work or just walking more.
If you drink alcohol, do so in moderation. What’s moderate? It’s one drink a day for women of all ages and men older than age 65, and up to two drinks a day for men age 65 and younger. One drink equals: beer (12 fluid ounces), wine (5 fluid ounces), distilled spirits/80 proof (1.5 fluid ounces).
GET RID OF EXCESS WEIGHT
Looking better is just the beginning! Losing weight improves cholesterol levels, blood pressure, spine and joint health, sexual function, can end sleep apnea, and is linked to preventing Alzheimer’s disease. As you reduce, you also reduce your risk for heart attacks, certain cancers, stroke and Type 2 diabetes.
To protect your future, be proactive about your health now. Partnering with a primary care physician who knows you and your medical history helps identify problems early for the best treatment outcome.
Reduce salt, sugar, and fat in your diet. While our bodies need these in small amounts, consuming too much undermines good health. Most of the excess is hidden in processed, pre-packaged food. Become a label reader, and cook more meals at home using fresh, basic ingredients. Your taste buds will acclimate quickly, and you’ll marvel at all the new flavors in your food.
EAT BREAKFAST DAILY
Breakfast may not be on your morning “to-do” list, but it should be. Eating within two hours of waking can help enhance memory, improve cognitive ability and increase attention span. In the long-term regular breakfast is associated with a lower incidence of heart disease, diabetes and obesity. Try low sugar, high, fiber cereals, Greek yogurt with granola, a fruit smoothie or an egg-white veggie omelette.
DRINK MORE WATER
Our bodies are 60% water, and those bodily fluids have important jobs to do, including aiding in digestion and circulation. Drinking water flushes out toxins in the kidneys, helps bowel function, and even plumps up skin to aid in banishing wrinkles. Drink water with every meal, and carry a bottle when you’re on the go. Add a slice of fruit for extra flavor and you’ll never miss soda.
GET ADEQUATE SLEEP
Proper sleep (most people need 7-9 hours) does much more than just make you feel and look more energetic. It improves memory, enhances creativity and endurance, and keeps down blood hormones that drive appetite. Another effective way to catch up on your Zzzs – be like Thomas Edison, John F. Kennedy and Napoleon and take a daily nap to re-charge.
Smoking harms nearly every organ of the body and is directly linked to cancer, heart disease, stroke and diabetes. As soon as you stop smoking your body begins repairing itself: nerve endings regrow, blood oxygen returns to normal, and circulation improves. In just a year, your excess risk of heart disease is cut in half!