Things You Can Do Now For Your Health

Please note: The author is not a currently licensed health care practitioner and offers no medical advice. ALWAYS consult your doctor about your specific needs and concerns before beginning, ending or changing your health care practices.

We all want to feel better, live longer, look our best, and avoid illnesses. From time to time, we read an article or hear a news story that causes us to make big plans for lifestyle changes. But often, we abandon the attempt quickly because we try to do too much too quickly and it's just too hard to keep going.

Change doesn't happen overnight, or in most cases, not even in a even in a few weeks. We need time for our bodies and minds to adjust to modifications so they will stick. The trick is to take small steps and improve gradually. This is especially true if you have young children to provide an example for. It is much better for them if they never develop bad habits than it would be if they had to try to break them later on.

Much of what is necessary to improve or maintain health is common knowledge and common sense. But in our time starved instant gratification society, it's very easy to ignore and avoid doing the things we should. This article outlines five things that you may already know, but it also gives you simple ways to gradually introduce them into your daily routine without a major shock to your lifestyle or your system.

1. Drink water. We drink lots of soda and coffee and juice because they taste good, provide a quick energy burst, and are often easy and convenient to get. But as a general rule, most people should drink 6 to 8 eight ounce glasses of water per day. Drinking plenty of water is good for keeping your skin clear, it keeps your urinary system and kidneys flushed (making it easier to avoid urinary tract infections), and your body needs water to aid in digestion and avoid constipation. Also, most sodas and juice drinks contain loads of empty calories with very little nutritional value. Start by substituting one drink a day with water, or drink water at lunch instead of your usual beverage.

2. Eat Better Foods. We all love so-called fast food because it's easier and it tastes good. But convenience foods are usually full of salt, fats and calories, making them less healthy choices that can lead to weight gain, which is a major factor in developing heart disease, diabetes, osteoarthritis and other ailments. Diets and pre-prepared foods don't often work for our health, nor do all-at-once eating changes because we give up when we feel deprived thus losing whatever gains we make.

It's not your fault; it's human nature. You can't cut out all your favorites all at once. So pick one or two small things at a time to try for a couple of weeks until you get used to them. Small substitutions and gradual changes work better, and after several months you will have developed a new healthier way of eating and your taste buds won't rebel in shock. Do a little research and speak to your doctor about healthy substitutions, then make a list of things to try. It may take several attempts to find a good balance, and some favorites will be harder than others to replace. I have personally done well with switching to unbleached flour, brown rice and eating more fruits and vegetables both with meals and for snacks. But I am still looking for a viable substitute for french-fries; I've cut back and I try to bake them now instead of frying, but we all have a particular favorite that takes extra effort.

3. Sit Less and Move More. 127 million Americans are overweight and another 69 million are obese, which is medically considered dangerously overweight. These numbers add up to almost two thirds of the population. Being overweight or obese increases the risk of developing more than two dozen serious illnesses and is associated with increased risk of death from many causes. A sedentary lifestyle is one of the main reasons for this (being overweight). People sometimes make grand goals and resolutions to work out, go to the gym, exercise every day, etc., but they end up stopping soon or sometimes never starting at all.

You may hear that you need 20 or 30 minutes of exercise 4 or 5 days a week, which is true, but can seem like a huge commitment for someone who is trying to begin a new fitness regime. But if you do little things throughout the day you can make a difference and start to form new habits. For example you can: park a little farther when you go shopping instead of taking the closest available space, take the stairs one or two flights instead of using the elevator the whole way, dance or exercise during the commercials when you're watching television, or even walk back and forth twice when you go get the mail or newspaper. If you just make a start, even a small one you will soon find more energy to do more. This can be a good idea even for those who aren't overweight. Regular exercise not only helps with achieving and maintaining healthy weight, it is also good for the heart as well as bones and joints.

4. Visit the Doctor. Unless you're a hypochondriac you probably hate going to the doctor. It's expensive; even with decent insurance - which millions of Americans don't have, it's time consuming, and can often be both frustrating and embarrassing. But today’s medical advances are truly amazing. Many conditions can be cured with early detection and treatment. Some things can be avoided altogether if you know the risk factors, warning signs, and get checked out on a regular basis. So make a plan to see the right kind of doctor regularly and have a list of concerns ready when you go. You must be an active partner in your own health care. The doctor is a trusted and necessary advisor, but ultimately your healthcare decisions and actions are up to you.

5. Manage Stress. Everyone has stress, and your body reacts to it in definite ways. Stress levels affect both physical and emotional health. Not all stress is "bad"; it keeps us alert and helps us avoid danger. But when stress related tension builds up continuously it can create health problems and make existing conditions worse. There are many things you can do to keep your stress at healthy manageable levels.

Number one among them is to learn to relax and realize that no one can control everything. There is validity in the "Serenity Prayer", which values learning to change what can and needs to be changed and accepting things that can't be changed. Other things you can do include:

• Be realistic. Do not set unattainable goals or expect perfection from yourself or others - you will only set yourself up for disappointment.
• Set priorities and learn to say no. Concentrate on the most important things first and "don't sweat the small stuff". Women especially tend to try to be and do everything for everyone. If you don't take care of yourself, both physically and mentally, you won't be any good to others.
• Know your warning signs. When stress levels begin to rise too high, your body and your mental/emotional state react in certain ways. Many people suffer headaches and muscle tension, high blood pressure, short temper and fatigue. Learning your body's signals can help you prevent serious damage.
• Learn relaxation techniques. These can be simple things like deep breathing and muscle relaxing exercises, reading a good book, seeing a movie, having a good-tension releasing laugh or cry, talking to a trusted friend or spending some time alone. Whatever works for you is fine as long as it's not damaging to your (or someone else's) health.
• Seek out the support of trusted family or friends. Know that it's not shameful nor is it a sign of weakness to get temporary help from a counselor or therapist if you become overwhelmed - it is a sign of strength to recognize and ask for help when you need it.

Know that you can do it, but that you don't have to do it alone. When you know your strengths you can use them to make almost any situation better; but also know that there is help available.

©2005 Vanessa Shelton   info@vanessasdesk.com   (404) 285-7935