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Seven Good Health Practices

JOSHI PSLast Seen: Apr 9, 2024 @ 12:22pm 12AprUTC

31st December 2023 | 14 Views

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A study of 6,900 people over a period of 15 years identified  seven basic health practices that were good predictors of how long people lived.

Sleep


Sleep restores the body’s mental and physical energy reserves. If you cheat on the number of hours you sleep, you borrow energy from the next day’s supply. The next day you feel tired, less efficient, more likely to have an accident, bothered more by stress and pressures, and you generally don’t feel as well. This study showed that people who regularly got 7-8 hours sleep per night lived longer and had fewer health problems.

Breakfast      

People often mistreat their body by not eating breakfast and then load up with a large heavy meal in the evening before going to bed. The body needs nutrients and energy to meet the demands of a busy day.  Eating breakfast provides the body with the nourishment it needs to maintain health and meet energy demands. Eating a moderate evening meal allows your digestive organs to rest at night and you wake up feeling much more rested.

Snacking

Eat regular, well-balanced meals and avoid frequent snacking between meals, especially on “junk foods” and sugary drinks. Frequent snacking is one of the most common causes of took decay. Snack foods often lack nutritional value and usually add excess salt, fat, cholesterol, and calories. If you get hungry and need to eat, choose healthy snacks such as fresh fruit, veggies, or bread.

Alcohol

While most people today consider moderate drinking socially acceptable, it does carry certain serious risks. The 10 to 15 million alcoholics all began drinking “moderately,” never intending to become dependent upon alcohol. One hundred thousand people die prematurely every year due to alcohol use. For health of body and mind, the safest course is “don’t drink.” If you choose to drink, limit intake. For woman, no more than 1 drink, men, no more than 2 drinks in any one day.

Smoking

Not smoking is one of the most important health decisions you can make to prevent serious disease and premature death. Tobacco kills an estimated 8 million people each year in the world.  Lung cancer is now the leading cause of cancer deaths for both men and women.

Stopping smoking, while difficult for the first several days, can be easier than many realize. Stop smoking classes or supporting groups help ease the transition to a non-smoking lifestyle. Half of all people who ever smoked have now quit. You can too!

Weight

Achieving and/or maintaining a healthy weight is another positive step toward experiencing optimum health. You do not need to be skinny to be in good health. However, when weight becomes excessive it can cause a host of serious health problems and often hinders a person’s ability to participate in many of the physical and social activities that are fun and add joy to life.

Permanent weight control results from changing your lifestyle; specifically, becoming more active and developing better eating habits. Suggestions for losing weight include: 1. Participate regularly in physical activity; do something you enjoy and keep it up for a lifetime. 2. Avoid or eat sparingly of any foods high in fat or sugar. 3. In their place, eat more fresh fruits and vegetables. 4. Eat regular meals, do not skip meals and cut down on snacking. 5. Eat a good breakfast and lunch and a light evening meal.

Physical Activity

Physical activity enhances health and physical appearance. It can help prevent heart disease and cancer. It helps control high blood pressure and diabetes. It reduces excess body fat, relieves stress and metal fatigue, and improves your outlook on life. In fact, in this study of the 7 good health practices, physical activity was the best predictor of longevity. During the length of study, men who were physically active had only half the mortality of sedentary or inactive men, and active women had one-third the mortality rate of inactive women.

“Every adult should build up 30 minutes or more of moderate-intensity physical activity on most, preferably all, days of the week.” (Centers for Disease Control and Prevention, and the American College of Sports Medicine) One way to meet this daily goal is to walk briskly for 2 miles. If you can’t spend 30 minutes all at one time, intermittent activity is OK. Plan two 15 minute sessions. For example, walk briskly for 15 minutes in the morning and for another 15 minutes at noon or the evening. Choose a variety of activities to keep it interesting.

Most adults do not need to see a physician before starting a moderate-intensity physical activity program. Those who should consult their doctor for help in designing a safe, effective program are: 1. Anyone with a chronic health problem (such as heart disease, diabetes, arthritis, etc.) or with high risks for a serious health problem2. Persons wanting to start a vigorous exercise program who are over 40 (men) or 50 (women).

Flexibility and muscle strength are also important. Studies show that people who maintain their and flexibility are better able to perform daily activities, are less likely to develop back pain, and are better able to avoid disability, especially as they get older.

Seven Good Health Practices

Well, to put it in a nutshell:

    1 Get regular, aerobic exercise

    2 Start each day with a good breakfast

    3 Avoid frequent snacking on “junk” foods between meals

    4 Achieve/maintain a healthy weight

    5 Don’t smoke

    6 Get adequate sleep, at least 7-8 hours daily

    7 Don’t drink alcohol or at least, keep intake low or moderate

People who followed all seven of these good health practices lived, on average, 10-12 years longer and began aging about 20-30 years late than those who did not follow the healthy lifestyle.

In conclusion, incorporating these seven good health practices into your daily routine can greatly improve your overall health and well-being. Regular exercise, a nutritious breakfast, and avoiding junk food can give you the energy and focus you need to tackle each day. Achieving and maintaining a healthy weight, not smoking, and getting enough sleep can reduce your risk of chronic diseases and improve your quality of life. And finally, limiting your alcohol intake or abstaining altogether can further promote your physical and mental health. By making these positive lifestyle choices, you can enjoy a happier, healthier, and more fulfilling life.

JOSHI PSLast Seen: Apr 9, 2024 @ 12:22pm 12AprUTC

JOSHI PS

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