Maintaining good health throughout your life can seem like a daunting task, but following a few simple guidelines can make it a lot easier. By keeping a checklist of things to do and things to avoid, you can make sure that you’re on the right track to staying healthy. Here are a few tips to help you get started.
Diet
There is no one-size-fits-all answer to this question. What works for one person may not work for another. You need to find a diet that fits your lifestyle and your personal preferences. One thing to keep in mind when choosing a diet is to avoid extremes. Avoid restrictive diets that cut out entire food groups, or diets that require you to eat tons of one food. These diets are not sustainable and are not healthy.
Instead, find a diet that includes a variety of healthy foods like whole foods, lots of fruits and vegetables, lean protein, nuts, seeds, and cooking in non-tropical oils such as canola and olive. This will provide you with the nutrients you need to stay healthy and be your best self.
Physical Activity
Physical activity helps improve your overall health and fitness, and can also help to prevent diseases such as heart disease, stroke, and diabetes. There are many different types of physical activity, and it is important to find one that you enjoy and that fits into your lifestyle. Regular physical activity can help you feel better both physically and mentally, and can help you to maintain a healthy weight. Adults should aim for 2.5 hours of moderate or 75 minutes of vigorous physical activity per week. Children should have 60 minutes every day, including play and structured activities.
Nicotine Exposure
Nicotine exposure can occur in a number of ways. Ingestion, inhalation, and absorption through the skin are all possible routes of exposure. Nicotine is a toxin, and even low levels of exposure can be harmful. Nicotine is a powerful stimulant. It speeds up the heart rate and breathing rate, and it can cause nausea and vomiting. In high doses, it can be fatal. Exposure to nicotine can also have long-term health effects. It can damage the brain and lungs, and it can increase the risk of cancer. You’re more likely to quit tobacco for good if you create a plan that fits your lifestyle.
Sleep
Adequate sleep promotes healing, improves brain function and reduces the risk for chronic diseases. We need sleep to think clearly, make good decisions, and be productive. But there are times when sleep is hard to come by.
There are many things that can keep us from getting a good night’s sleep. Stress, noise, and light can all disrupt our sleep. There are things we can do to help us get a good night’s sleep. Try to relax before bed, avoid caffeine and alcohol before bed, and create a regular sleep schedule. Most adults require 7-9 hours of sleep each night. Children require more: 10-16 hours for ages 5 and younger, including naps. If you have trouble sleeping, ask a doctor for help
Weight
Achieving and maintaining a healthy weight has many benefits. Body mass index, a numerical value of your weight in relation to your height, is a useful gauge. Optimal BMI is 25.
Cholesterol
High levels of non-HDL, or “bad,” cholesterol can lead to heart disease. A health care professional can measure blood cholesterol and help you understand what the levels mean. Track your cholesterol levels over time and take steps to reduce high cholesterol.
The best way to maintain good health is to make it a lifelong habit. By following the guidelines in this checklist, you can ensure that you’re always taking the necessary steps to stay healthy.
Blood Sugar
Most of the food we eat is turned into glucose that our bodies use as energy. Over time, high levels of blood sugar can damage your heart, kidneys, eyes and nerves. Monitoring hemoglobin A1c can reflect long-term control in people with diabetes or prediabetes.
Blood Pressure
Keeping your blood pressure within acceptable ranges can keep you healthier longer. Levels less than 120/80 mm Hg are optimal. High blood pressure is defined as 130-139 mm Hg systolic pressure (the top number in a reading) or 80-89 mm Hg diastolic pressure (bottom number).
Make sure to revisit this checklist regularly to make sure you’re on track, and enjoy a long and healthy life!
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