by Laurie Wertich Medically Reviewed by Dr. C.H. Weaver 10/2021
The best defense is a good offense. long-run health is the consequence of a effective offense—proactive, preventive, healthy choices that have an affect on your health nowadays, tomorrow, and beyond. To age well, start young. If you want to be a healthy, vital older person, begin by being a healthy, vital younger person. good health is no accident ; it ’ s a resultant role of coherent healthy habits. Developing healthy habits now will ensure that you not only live long but live well. To ensure ongoing physical and emotional health as you age, start by reforming the elementary choices you make each day .
1. Keep Moving
“The Body Thrives on Movement,” explains Bill Nurge, MA, use physiologist and personal trainer in Ketchum, Idaho. We are made to move. Movement is critical for loading the bones and the muscles and for maintaining bone and brawn concentration. When we stop moving, we get potent and lose muscle mass, range of apparent motion, bone density, and balance—which can have black consequences. You don ’ t need to be a fitness addict or a ace athlete to stay healthy, but you do need to keep moving.
Nurge insists that variety is the key. We use our bodies in a kind of ways, so our drill regimen should reflect that. “ The more types of movement you do and the more varied the stimulation, the deeper your fitness will be, ” he says. “ Add different modalities that hit the body in different ways from different angles. ” Nurge recommends doing tri-planar exercises—those that move the body in all three planes of gesticulate simultaneously. “ The body doesn ’ deoxythymidine monophosphate shape in isolation, ” he explains. “ Do multijoint, total-body movements that work the consistency, force you to balance, and take the muscles through a range of motion. ” If this sounds complicate, it doesn ’ t have to be. In fact, Nurge jokes that it ’ south arsenic simple as revisiting our youthful days on the jungle gymnasium. “ The hobo camp gymnasium will keep you young with all that pushing, pulling, and tortuous, ” he says. But you don ’ t have to become a regular at the local resort area to stay fit ; good look for activities that force you to move in different directions and keep you accelerating and decelerating. For some people this could mean a soccer couple, a game of tennis, or a specialize seaworthiness class ; others might enjoy walking, naiant, or playing with their children or grandchildren. Most important is to find activities you enjoy so that you ’ re more likely to continue to participate. Movement doesn ’ t have to be exercise or drudgery—just incorporate assortment and play into your day by day everyday. Keep it interesting. Vary the volume, character, and duration of apparent motion and focus on balance, stabilization, and mobilization. To stay healthy, uphold strength and libra, and prevent the risk of debilitating falls in older age, get moving and stay moving. If you have a sedentary job that keeps you at a desk all day, be sure to incorporate motion into your workday by getting up from your desk frequently. Take the stairs or take a alert walk around the block at lunch—just keep move. “ It ’ s use it or lose it when it comes to muscles, bones, and the anxious arrangement, ” Nurge says. “ Don ’ thymine check moving. Do something every day. ”
2. Eat Well
You’ve Heard It Before, and that ’ mho because it ’ sulfur true : good nutriment is critical to optimum health. But effective nutriment does not have to mean diet privation. You don ’ t have to go hungry or follow the latest fad diet to maintain health. rather, choose real number, nutrient-dense foods on a consistent footing. If it sounds bare, that ’ mho because it is. Katie Carter, a certified holistic nutriment adviser from Nevada City, California, takes the mystery out of nutriment. She says optimum nutrition starts with organic, local, seasonal worker produce—and diversity. “ We get different nutrients from different foods, so we don ’ triiodothyronine want to eat the same thing every sidereal day, ” she explains. Carter takes a simple approach to food, focusing on the basics. “ Start with the construction blocks of nutrition : vegetables, ” she suggests. Those building blocks should compose the majority of your diet. In fact, Carter recommends that your full plate be two-thirds low-glycemic vegetables ( and possibly a small sum of starchy vegetables or grains ) and one-third animal or vegetable protein. In addition to vegetables, it ’ s authoritative to focus on healthy fats, cultured and fermented foods to promote goodly digestive plant, and high-quality protein, preferably pasture-raised or wilderness get. Avoid sugar and trans fats, limit consumption of omega-6 fatty acid fatso acids, and use caffeine and alcohol only in moderation. And, Carter says, it ’ s not fair what we eat, but how. “ eat habits are evenly important as food choices, ” she insists. In fact, she has her own toolbox of authoritative “ vitamins ” that she recommends for healthy eating habits : vitamin P for pleasure, vitamin T for clock time, and vitamin O for oxygen. She says it ’ s significant to sit down and take the time to enjoy our food while we ’ re eat. Oxygen is particularly important because it helps stoke a healthy digestive fire and get the metabolism to burn efficiently—so taking deep breaths between bites is essential. The buttocks credit line : what you eat and how you eat can have survive consequences for your health. Choose wisely and nourish your body with nutrient-dense foods .
Simple lifestyle changes can make a big difference in disease prevention and overall health
Some of the most knock-down modest steps you can take toward a healthier life style and disease prevention involve changes to your diet and eat patterns. But with the frightful amount of information available about what and what not to eat, deciding how to modify your diet can be confusing. To put it all in perspective, consider these healthy-eating priorities for cancer prevention and overall good health. ( 1 )
- Eat seven to 10 servings of fruit and vegetables per day. Fruits and vegetables are high in vitamins, minerals, antioxidants, and other compounds that work together to protect your body from many cancers. They are also low in calories, so when you eat the recommended quantity, you may eat fewer calories overall. In addition to fighting cancer, you might lose weight!
- Eat more whole grains. Whole grains contain higher amounts of fiber, which act as a broom in the gastrointestinal tract, sweeping away environmental containments that are in our food and water. Fiber slows down digestion and produces less of an insulin response, thereby decreasing overall inflammation in the body. Fiber also makes you feel satiated longer, helping you eat less.
- Reduce your intake of red and processed meats. Eat less than 12 ounces per week of beef, pork, and lamb. Eliminate processed meats such as hot dogs, lunchmeats, and bacon as much as possible. The sodium and the additives in these meats are undesirable in a healthy diet, and the saturated fat content is usually higher and contributes to heart disease.
- Limit alcohol. To decrease cancer risk and help maintain a healthy weight, women should have no more than one drink per day, men two. A drink is equal to 5 ounces of wine, 1.5 ounces of hard liquor, or 12 ounces of beer.
- Consume more vegetable sources of protein. Try to eat three to seven meals per week that contain vegetarian protein choices such as beans, lentils, soy, and nuts. These foods have less contamination and more fiber than animal proteins and are either free of or very low in saturated fat, so they’re heart-healthy as well.
- Eat less refined sugar. The more refined sugar in our diet, the more of an insulin response our bodies have. Higher insulin levels are associated with disease-promoting inflammation in the body. Limit refined sugar to less than 25 grams per day.
now that you are mindful of the priorities for a healthy diet, the challenge is to make changes to your eating habits that will end. If it seems consuming, remember that every change in life begins with a unmarried step. Taking one small step toward a healthier life style nowadays can help you reap big rewards tomorrow. Why advocate minor steps rather of a major overhaul ? Because drastic change leads to failure 75 percentage of the clock time. Kaizen, a concept built on the premise of small steps, shows that small changes are accomplishable, not daunting. In fact, small steps are proven to help people achieve achiever with sustainable change. Kaizen works because it breaks down the brain ’ s immunity to change and decreases the fear that change is associated with the sensing of loss or discomfort. Kaizen ’ s little steps do not register any significant change that we view as a threat, so when small steps are taken, our fear is bypassed. The brain becomes engaged in logical and creative think, which leads to the accomplishment of our goals. After practicing a humble step for 30 days, the behavior becomes a habit. Sticking to the small-steps concept will give you more confidence and allow you to move on to bigger goals toward healthier corrode, which will further improve your health. For example, eating one extra nibble of fruit per day will account for 365 pieces in one year. That ’ s a lot more fiber and antioxidants than ahead ! make out a scheme for eating healthier and take control of your health. Start with good two small steps at a time to improve your consume. After 30 days of practice, move on to two more. If you find that you are not successful with those two steps, choose smaller steps. sometimes you may need to ask yourself questions to find a different path to be successful. The little steps may seem superficial at foremost, but you will get there by seeking out ways to continually improve your corrode. When you veer off track and swap your lunch salad for a burger, remember the old japanese proverb : Fall down seven times, get up eight. Simple Steps Toward Healthy Eating
- Add 1 tablespoon of ground flaxseed to yogurt, cereal, or rice per day.
- Ask for double tomatoes when ordering a sandwich.
- When dining out and eating bread before your meal, ask for double vegetables and hold the potatoes.
- Add canned beans instead of animal protein to a salad for lunch once or twice a week.
- Choose a vegetarian pasta meal once per week instead of one high in meat and cheese.
- Take only two bites of dessert instead of eating a whole serving.
- Limit alcohol intake to the weekend only.
3. Manage Stress
Stress is an inevitable—even healthy— share of biography. A small bite of short-run stress has actually been shown to sharpen our cognitive skills and strengthen our immune system ; long-run, chronic stress, however, can truly take a toll on our health, compromising our sleep, immune system, physical health, and emotional wellbeing. We ’ ll never live in a worldly concern that ’ mho wholly stress-free, but we can learn to navigate our stress-filled world with still then that we live with stress, not under it. In fact, Patrick Hanna, PhD, a accredited psychologist in private practice in Erie, Pennsylvania, says the key to managing stress is learning to adapt. He explains that we all have a restrict come of adaptive department of energy, which is the energy we need to adapt to stress. This adaptive department of energy is like a savings score : when we ’ ra under try, we make a withdrawal from our adaptive-energy history. But, barely like with a savings account, if we continue to make withdrawal after withdrawal, finally we ’ re going to get into fuss. We have to make some deposits as well. so, how do you make deposits into your adaptive-energy account ? It ’ second dim-witted : do things that are enjoyable and help sustain you. If you ’ ra experiencing meek stress, you may want to engage in calming activities such as meditation, prayer, tai chi, yoga, or deep breathe. If your tension grade is high, Dr. Hanna says it ’ s authoritative to do things that are more physically expressive and involve gross motor movement. “ If you calm the body down, the mind will calm down, ” he explains. He suggests doing any kind of activity that involves the peg because that ’ s the largest muscle mass and will help release the most latent hostility. This could mean going for a vigorous base on balls, run, or motorcycle ride. Dr. Hanna says another significant manner of adapting and managing stress is to get your “ sea leg ” under you. He uses the analogy of standing in the ocean and bracing for the affect of an oncoming wave : if you lock your knees and stand fast, you ’ re going devour. On the other hired hand, if you bend your knees and motivate with the curl, you ’ ll persist upright. In other words, life can sometimes be like that giant wave, and if we go with the flow, it won ’ t knock us down. “ It ’ randomness about your position and the way you approach the world, ” he explains. “ If you bring your focus binding into yourself and you work with the wave—or life— rather of against it, you ’ ll be standing. ”
4. Get Screened
It ’ south no privy that one of the best ways to maintain health is to prevent illness from occurring in the first gear position. regular checkups and screening exams are critical for preventing illness or catching it early, when it is most treatable.
Daniel O ’ Brien, DO, a doctor with Clinica Family Health Services in Lafayette, Colorado, says hindrance screen is imperative. “ One of the most important things women can do is get their cholesterol and blood coerce checked regularly, ” Dr. O ’ Brien says. “ Heart attack is still the count one killer of women, and to prevent that it ’ s significant to avoid smoke and conserve moo blood blackmail and healthy cholesterol levels. ” In addition, Dr. O ’ Brien says unconstipated Pap tests, mammograms, and colonoscopies are authoritative. The time and the frequency of these screening tests will vary based on your age and tied of risk. Women with a syndicate history of front or colon cancer may need to begin screening earlier than average-risk women .
5. Build Community
“ By our nature we ’ ra social beings, ” Dr. Hanna explains. “ We need connection with people. ” In fact, a sense of residential district is full of life to our religious and emotional health. Building community is one of the most important things you can do to take manage of yourself—your whole self. A community provides a smell of belong and allows us to feel like we are a part of—rather than apart from—something. “ The necessitate for connection varies from person to person, ” Dr. Hanna explains. “ Introverts may need less, and extroverts may need more. ” It ’ s not about the numbers, though—it ’ sulfur about authentic connection. There are countless ways to build community. Some people enjoy one-on-one activities, such as sharing a meal or taking a walk. Others may choose to join a church, a club, or a sports team. What ’ sulfur important is finding that sense of residential district. Whatever your method acting, once you start tapping into a reproducible feeling of gratitude, you ’ ll start to notice good how much you truly have to be grateful for .
6. Maintain Your Brain
Maintaining cognitive function is critical to aging well, maintaining independence, and staying felicitous. In the past crossword puzzle puzzles have received all the glory for helping us maintain cognitive function as we age, but nowadays we know that there is no single magic bullet. In fact, the key to maintaining cognitive officiate may be a combination of several other goodly habits : affect, eating batch of omega-3 fatty acid fatso acids, and staying social. Dr. Hanna says that movement is important for climate and cognitive function. “ When we keep the body active and induce, we stay sharper, ” he says. In fact, research has indicated that unconstipated moderate exercise can increase cognitive function and reduce the likelihood of cognitive impairment.1,2 Staying social is important, besides. If you want to stay vibrant and abrupt as you senesce, remain involve in your social network. several studies have indicated that frequent social activity may help prevent or delay cognitive refuse in honest-to-god age.3 In fact, one analyze found that sociable inactivity appeared to lead to cognitive stultification, whereas a vibrant social life seemed to reduce the rate of cognitive decline.4 The inquiry validates what many of us seem to know intuitively : we need each other. We are social creatures by nature, and it turns out that this social activity does more than help us feel connected and uplifted— it stimulates complex intend .
7. Sleep Tight
If you think you don ’ t have time to sleep, the accuracy is you don ’ t have time not to. Sleep is an built-in component of health. During sleep the torso rests, regenerates, and produces crucial hormones for many physiologic processes. Each stage of rest provides unlike benefits to our physiological and emotional health. Some stages of sleep aid us feel rested, whereas others help us learn or make memories. Sleep provides an opportunity for the brain to perform “ housekeeping ” tasks, such as organizing long-run memory, integrating new information, and repairing and renewing cells and tissues. The modal person needs six to eight hours of rest per day, but most of us don ’ t get adenine much as we need. In fact, most Westerners are chronically sleep deprived, and studies have shown that this privation has dire health consequences. Sleep privation has been linked to fleshiness, increased alcohol and tobacco manipulation, hormone imbalances, and a higher incidence of diabetes and high blood press. furthermore, sleep privation compromises the immune arrangement, making it more difficult to fight off infection. dogged sleep privation can result in meaning mood swings and erratic behavior. Some common life style habits may be affecting your sleep. Alcohol before bedtime has been shown to interfere with high-quality sleep, specially in women.5 Electronic devices may besides rob you of cute sleep. Some research indicates that the glow from these devices can disrupt the body ’ s sleep rhythms.6 For optimum health, make sleep a priority. Set yourself up for rest success :
- Create a sleep schedule and follow it.
- Develop a soothing bedtime ritual that helps you wind down and prepare for sleep.
- Create a healthy sleep environment: a quiet, dark, cool room free of electronic devices is best.
- For several hours prior to bedtime, avoid anything that may interfere with sleep, including alcohol, caffeine, nicotine, exercise, work, electronic devices, and large meals.
Sleep is not a waste of time ; it ’ randomness essential to our aroused and forcible wellbeing. Take concern of your health by doing something that comes naturally : sleep .
8. Protect Your Skin
The skin is the largest electric organ in the body. This fabulously authoritative but frequently overlooked harmonium performs many substantive functions. It protects against germs, covers inner organs, and helps regulate the body ’ s temperature. Yet we much overlook the bark in our quest for health. healthy hide starts on the inside. To take care of your hide, be sure to get batch of sleep, persist hydrated, eat a nutrient-dense diet, and avoid excessive toxins such as alcohol, caffeine, boodle, and tobacco. possibly the most crucial way to care for your skin—and your health—is to prevent skin cancer. Skin cancer is the most common cancer in the United States, with more than 1 million new cases each year.7 About 90 percentage of all skin cancer is caused by ultraviolet ( UV ) exposure from the sun.8 The best way to prevent skin cancer is to protect your skin from sun exposure and monitor your skin for any changes. There are multiple ways to protect your skin :
- Wear a broad-spectrum, high–sun protection factor (SPF) sunscreen every day. Apply it early and often, before, and during sun exposure.
- Limit sun exposure between 10 a.m. and 2 p.m., when the sun’s rays are the strongest.
- Seek shade whenever possible.
- Wear a wide-brimmed hat and protective clothing.
- To monitor your skin, stay familiar with it so that you can note changes, such as the following:
New or changing moles
Sores that don’t heal after 2 to 3 months
Small raised, red areas that bleed after a minor injury
Oozing or crusted areas of skin
Change in sensation (itching, tenderness, or pain)
annual peel exams by a dermatologist are an excellent way to monitor for skin cancer and catch it early, when it is most treatable. The american Academy of Dermatology partners with dermatologists across the United States to offer free bark cancer screenings in an campaign to improve the rates of early on detection .
A life without laugh is no life at all. Laughing is more than equitable fun—it ’ south good for your health. In fact, clinical research has proven that it can reduce stress hormones and boost the immune system.9 laughter triggers the release of endorphins ( health enhance, feel-good hormones ). It has been shown to elevate temper and reduce try, anxiety, and natural depression. Researchers from Loma Linda University in California have been studying the effects of laugh on the immune system and have found that laugh can lower blood press, reduce tension hormones, and boost unsusceptibility. laughter increases the number of antibody-producing cells and enhances the effectiveness of T-cells, which results in a stronger immune system and fewer physical effects of stress. Laughter is so knock-down that it even works in the absence of wit. In early words, even when you ’ re not faced with something funny story, laugh can be effective. Laughter is catching and potent music. Find a way to bring laugh into your global and watch your temper switch and your spirits soar .
10. Count Your Blessings
We ’ ve all experienced moments when we ’ ve been overwhelmed by gratitude, possibly even moved to tears. It is a potent feel and creates a haste of endorphins that lift us up. Gratitude takes thank-you to the following flat. It is a deep smell of appreciation. To feel grateful is to feel warm, elated, and blessed. You don ’ t need to receive a give or favor to feel grateful ; gratitude is a feel you can cultivate. In fact, gratitude can become a habit. Counting your blessings is a way of shifting into a convinced mentality and seeing your glass as half-full quite than half-empty. In fact, some research indicates that people who are grateful are healthier, happier, less stressed, and more meet with their lives. They tend to have more-positive hook strategies, better sleep, and healthier relationships.
For a life of health and happiness, make it a habit to count your blessings. Some people choose to keep a daily gratitude daybook ; others find it ’ second adequate to just maintain a mental total of blessings. References:
- Geda YE, Roberts RO, Knopman DS, et al. Physical exercise and mild cognitive impairment: a population-based study. Archives of Neurology. 2010;67(1):80-86.
- Baker LD, Frank LL, Foster-Schubert K, et al. Effects of aerobic exercise on mild cognitive impairment: a controlled trial. Archives of Neurology. 2010;67(1):71-79.
- Glei DA, Landau DA, Goldman N, Chuang Y, Rodríguez G, Weinstein M. Participating in social activities helps preserve cognitive function: an analysis of a longitudinal, population-based study of the elderly. International Journal of Epidemiology. 2005;34:864-81.
- James BD, Wilson RS, Barnes LL, Bennett DA. Late-life social activity and cognitive decline in old age. Journal of the International Neuropsychological Society. 2011;17(6):998-1005.
- Arnedt JT, Rohsenow DJ, Almeida AB, et al. Sleep following alcohol intoxication in healthy, young adults: effects of sex and family history of alcoholism. Alcoholism: Clinical & Experimental Research. 2011;35(5):870-88.
- Suganuma N, Kikuchi T, Yanagi K, et al. Using electronic media before sleep can curtail sleep time and result in self-perceived insufficient sleep. Sleep and Biological Rhythms. 2007;5(3):204-14.
- Cancer Facts and Figures 2011. American Cancer Society website. Available at:. Accessed June 21, 2012.
- Pleasance ED, Cheetham RK, Stephens PJ, et al. A comprehensive catalogue of somatic mutations from a human cancer genome. Nature. 2010;463:191-196.
- Berk LS, Felten DL, Tan SA, Bittman BB, Westengard J. Modulation of neuroimmune parameters during the eustress of humor-associated mirthful laughter. Alternative Therapies in Health and Medicine. 2001;7(2):62-72, 74-76.
- Paulette Lambert, RD, CDE, is director of Nutrition for California Health& Longevity Institute, located within Four Seasons Hotel Westlake Village (www.chli.com). With an extensive clinical education and more than 25 years of experience in private practice, Lambert has wide-ranging experience in clinical nutrition and the development of individualized dietary plans.
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