Six Easy Ways To Be Health
By Faridah Nakazibwe,
MORE and more research is showing that the key to lifelong good health is what experts call “lifestyle medicine” — making simple changes in diet, exercise, and stress management. To help you turn that knowledge into results, i’ve put together this manageable list of health and wellness suggestions.
THINK POSITIVE AND FOCUS ON GRATITUDE
Research shows a healthy positive attitude helps build a healthier immune system and boosts overall health. Your body believes what you think, so focus on the positive.
EAT YOUR VEGETABLES
Shoot for five servings of vegetables a day — raw, steamed, or stir-fried. A diet high in vegetables is associated with a reduced risk of developing cancers of the lung, colon, breast, cervix, esophagus, stomach, bladder, pancreas, and ovaries. And many of the most powerful phytonutrients are the ones with the boldest colors — such as broccoli, cabbage, carrots, tomatoes, grapes, and leafy greens.
SET A “3-MEAL IDEAL”
What, when, and how much you eat can keep both your metabolism and your energy levels steadily elevated, so you’ll have more all-day energy. A “3 meal ideal” will help you manage your weight, keep your cool, maintain your focus, and avoid cravings.
EXERCISE DAILY
Did you know that daily exercise can reduce all of the biomarkers of aging? This includes improving eyesight, normalizing blood pressure, improving lean muscle, lowering cholesterol, and improving bone density. If you want to live well and live longer, you must exercise! Studies show that even ten minutes of exercise makes a difference — so do something! Crank the stereo and dance in your living room. Sign up for swing dancing or any dancing lessons. Walk around your village with your kids or a neighbor you’d like to catch up with. Jump rope or play hopscotch. Spin a hula hoop. Play water volleyball. Bike to work. Jump on a trampoline. Go for a hike.
GET A GOOD NIGHT’S SLEEP
If you have trouble sleeping, try relaxation techniques such as meditation and yoga. Or eat a small bedtime snack of foods shown to help shift the body and mind into sleep mode: whole grain cereal with milk, oatmeal, cherries, or chamomile tea. Darken your room more and turn your clock away from you. Write down worries or stressful thoughts to get them out of your head and onto the page. This will help you put them into perspective so you can quit worrying about them.
KEEP GOOD COMPANY
You can do all the right things — but if you have personal relationships with people who have unhealthy habits, it is often an uphill battle. The healthiest people are those who have relationships with other healthy people. Get your family or friends involved with you when you walk or plan healthier meals. Making healthy changes with a loved one can bring you closer together as well as motivate you.
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