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Copyright 2003 Health Ink and Vitality Communications, 780 Township Line Road, Yardley, PA 19067, 1-800-524-1176
Publication: Vitality magazine
Publication Date: December 1996
Author: Barbara Floria
Online Editor: Ed Rademaekers
Online Medical Reviewer: Donald Whorton, M.D.
Date Last Modified: 8/12/03
No pill or potion can guarantee you a long life filled with good health. Modern science has discovered, however, that people who follow certain commonsense health practices tend to live longer, healthier lives than those who don't. The U.S. Public Health Service has outlined a list of diet, exercise and health objectives for Americans. Get a jump on the rest of your life by committing yourself to making the following changes in your lifestyle today.
Eat a variety of foods
The key to a healthful diet is variety. For optimum health, the human body needs 40 different nutrients best provided by fresh foods. Fruits and vegetables supply fiber and a wealth of essential vitamins and minerals. Milk and dairy products are packed with calcium, but be sure to select low-fat varieties. Lean meats, fish, poultry and dried beans provide protein, but don't overdo -- two 3-ounce servings a day are adequate. Whole-grain breads and cereals supply fiber and complex carbohydrates and should make up the major part of your diet.
Maintain a normal body weight through proper diet and exercise
Obesity, defined as having a body mass index of 30 or greater, puts you at greater risk for a variety of health problems, including heart attack, coronary artery disease, high blood pressure, diabetes and cancer.
Exercise for 30 minutes most, if not all, days of the week
You don't have to run marathons to stay in condition. Taking a brisk 30-minute walk most days of the week can be enough to keep your heart and major muscle groups in adequate shape. For optimum fitness, add a strength-training regimen to an aerobic workout (walking, running, bicycling or swimming).
Get plenty of sleep every night
Both your mind and body need adequate sleep. Studies by the National Sleep Foundation have found that people who are deprived of enough sleep have trouble concentrating, remembering things, accomplishing daily tasks and handling stress.
Brush your teeth after each meal and floss them once a day
Tooth decay and gum disease can be painful and disruptive. Fortunately, a program of good dental hygiene can help prevent most serious problems.
Wear a seat belt every time you get in a vehicle
Seat belts save lives. Be sure you and your passengers buckle up, even for short trips in your neighborhood.
Drink alcohol only in moderation, if at all
In excess, alcohol can damage your liver, pancreas, brain and heart, and increase your cancer risk. If you do drink, stay within the limit. Men should limit their intake to two drinks a day; women to one day a day. (One drink is defined as 12 ounces of beer, 5 ounces of wine or 1-1/2 ounces of liquor.) Because of the risk of fetal abnormalities, pregnant women should not drink alcohol at all.
Avoid tobacco products
Cigarette smoking, or chronic exposure to second-hand smoke, can lead to a host of diseases, including heart attacks, hardening of the arteries, emphysema, chronic bronchitis and cancer. Women who smoke incur impaire...
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