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14 Habits to improve your health and life
There are 13 ways to boost your chances of living a happy, healthy
life. More can be added to this list, but, for simplicity's sake, we'll
stick to 14.
Instead of bringing misfortune, however, the 14 habits promise a life
of vigor and vivacity. There are, of course, no guarantees, but many of
the practices mentioned here have been published in scientific journals.
Disregard them, and you may well be taking a big gamble with your mental
and emotional well-being.
Healthy Habit No. 1: Eat Breakfast Every Morning
Breakfast eaters are champions of good health. Research shows people
who have a morning meal tend to take in more vitamins and minerals, and
less fat and cholesterol. The result is often a leaner body, lower
cholesterol count, and less chance of overeating.
"That one act [of eating breakfast] seems to make a difference in
people's overall weight," says Melinda Johnson, RD, a spokeswoman for
the American Dietetic Association (ADA). She says breakfast can hold off
hunger pangs until lunchtime and make high-calorie vending machine
options less enticing.
Not only that, researchers at the 2003 American Heart Association
conference reported that breakfast eaters are significantly less likely
to be obese and get diabetes compared with nonbreakfast eaters.
Another study in the International Journal of Food Science and
Nutrition showed that people who consumed breakfast cereal every
day reported feeling better both physically and mentally than
those who rarely ate cereal in the morning.
For kids, breakfast appears to enhance alertness, attention, and
performance on standardized achievement tests, reports the ADA.
To get the full benefits of breakfast, the Mayo Clinic recommends a
meal with carbohydrates, protein, and a small amount of fat. They say
that because no single food gives you all of the nutrients you need,
eating a variety of foods is essential to good health.
Yet, even with so much scientific support that breakfast does the
body good; many people still make excuses not to eat in the morning.
They include not having enough time and not feeling hungry. For these
people, Johnson suggests tailoring breakfast to the day.
"When I'm getting ready in the morning, I don't really want to take
the time to eat breakfast because that would mean sacrificing sleep,"
says Johnson. "So I bring my breakfast with me, and I know I have an
hour when I'm reading emails in the office when I can eat it. By that
time, I'm hungry because I've been up for almost a couple of hours."
Healthy Habit No. 2: Add Fish and Omega-3 Fatty Acids
to Your Diet
The AHA recommends a serving of fish two times per week.
Besides being a good source of protein and a food relatively low in
the bad type of dietary fat called saturated fat, fish has omega-3 fatty
acids -- which have been shown to reduce the risk of heart disease.
Fatty fish such as mackerel, lake trout, herring, sardines, albacore
tuna, and salmon, are rich in two kinds of omega-3 fatty acids:
eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Foods such as tofu, soybeans, canola, walnuts, flaxseed, and their
oils contain alpha-linolenic acid (ALA), which convert to omega-3 in the
body. Even though the benefits of ALA are controversial, the AHA still
recommends foods containing it as part of a healthy diet.
In addition to their heart-health benefits, there is some evidence
that omega-3 fatty acids may also soothe an overactive immune system,
says Johnson. Even though this benefit is still being studied, she says
there appears to be a link between getting more omega-3s in your diet
and reducing allergies, asthma, eczema, and autoimmune disorders.
Healthy Habit No. 3: Get Enough Sleep
Healthy Habit No. 3: Get Enough Sleep
"Your body has to have enough time to rest," says Michael Fleming,
MD, president of the American Academy of Family Physicians (AAFP).
Otherwise, he says you may find yourself feeling cranky and tired.
This may sound like common sense, but according to the National Sleep
Foundation (NSF), more than two-thirds of older adults suffer from sleep
problems and many American adults don't get the minimum amount of
shuteye needed to stay alert.
Sleep is vital to good health and to mental and emotional well-being.
The NSF reports that people who don't get enough slumber are more likely
than others to develop psychiatric problems and to use health care
services. Plus, sleep deprivation can negatively affect memory,
learning, and logical reasoning.
Not enough ZZZs can also be hazardous. More than one-half of adult
drivers -- some 100 million people -- say they have driven drowsy in the
past year, according to NSF polls. About one out of five of these
drivers -- 32 million people -- say they've fallen asleep while driving.
Each year drowsy driving causes more than 100,000 car crashes, 1,500
deaths, and tens of thousands of injuries, reports the National Highway
Traffic Safety Administration. The NSF recommends taking a 15 to 20
minute nap. Because it takes about 30 minutes for the caffeine to work,
taking a nap while you wait for the caffeine to kick in can help restore
alertness.
To avoid the pitfalls of insufficient sleep, make sure to get at
least seven to 10 hours of slumber each night. Kids need more sleep,
depending on their age.
Healthy Habit No. 4: Make Social Connections
Volunteer. Go to church. Join a club. Whatever you do, do it with
people. Communal activities are good for your physical and mental
health, according to a study published in the March/April 2004 issue of
the American Journal of Health Behavior.
It makes sense, says C. David Jenkins, PhD, author of Building Better
Health: A Handbook of Behavioral Change. He says social ties have many
benefits, including:
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Providing information. You may think for
instance your frequent nosebleeds, coughing, and sneezing episodes
are trivial, but when a close friend or relative hears of it, he or
she may encourage you to go to a doctor. If the symptoms turn out to
be a serious condition, the social tie could have saved your life.
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Instrumental help. Friends and family can
provide physical support in time of need. They may help with
cooking, cleaning, running errands, doing grocery shopping, and
driving to the doctor's office.
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Emotional support. Sharing a problem with a
trusted person can help alleviate an internal burden. "It's a load
off your chest," says Jenkins.
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Offering a sense of belonging. This feeling not
only helps reinforce a person's identity, it also assists in
preventing and overcoming depression and anxiety.
Community ties also help improve mental functioning, says Fleming.
Group activities can help keep the mind active and maintain desirable
levels of serotonin -- the brain chemical associated with mood. "Lack of
social interaction will [decrease] serotonin levels," says Fleming.
Healthy Habit No. 5: Exercise for Better Health
Healthy Habit No. 5: Exercise for Better Health
We already know that physical activity has a bounty of benefits,
which makes it so puzzling why so many people just don't do it.
According to the CDC, more than 60% of Americans do not get regular
exercise.
In case you needed an incentive, here is a review of the advantages
of exercise, per the National Cancer Institute:
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Helps control weight
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Maintains healthy bones, muscles, and joints
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Reduces risk of developing high blood pressure and diabetes
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Promotes psychological well-being
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Reduces risk of death from heart disease
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Reduces risk of premature death
Studies have also shown a link between exercise and a reduced risk of
certain cancers.
Besides its long-term effects, moving your body has immediate
benefits, says Cedric Bryant, chief exercise physiologist for the
American Council on Exercise. The short-term results of exercise include
helping people to think and move better, manage stress, improve mood,
and get an energy boost.
The excuses that people often give to not exercise are the precise
reasons to exercise, says Bryant. People who say they are too
tired or don't have time to workout don't realize that exercise gives
people more energy and allows them to be more productive with the rest
of their time.
Healthy Habit No. 6: Practice Good Dental Hygiene
Flossing your teeth every day could add 6.4 years to your life,
according to Michael Roizen, MD, author of RealAge. In his
book, Roizen lists flossing as one of the most important daily
activities -- along with exercise and quitting smoking -- that could
extend life span.
Roizen's calculation may raise some eyebrows, but the idea that oral
health is connected to overall health isn't far-fetched.
The mouth, after all, is an integral part of the body. "Teeth have a
blood supply, and that blood supply comes from the heart," says Richard
Price, DMD, consumer advisor for the American Dental Association (ADA).
Researchers suspect that the bacteria that produce dental plaque
enter the bloodstream. They say these bacteria are somehow associated
with the inflammation that occurs with plaque that blocks blood vessels
and causes heart disease.
Other researchers have found links between oral bacteria and stroke,
diabetes, and the birth of preterm babies and those that have low birth
weight.
In addition to preventing disease, flossing and brushing can help
keep your pearly whites intact for more than just cosmetic reasons.
Teeth help you chew food, speak properly, and smile -- which, according
to Price, can help you keep your dignity.
Healthy Habit No. 7: Take Up a Hobby
Look up the word "hobby" in the Merriam-Webster's Collegiate
Dictionary, and you will find the definition as "a pursuit outside
one's regular occupation engaged in especially for relaxation."
Since they are relaxing activities, hobbies are usually enjoyable.
Some people find joy in craftwork, bird watching, sports, going to flea
markets, walking in the park, or playing cards.
The joy may help people live healthier and recover better from
illness. For one thing, taking part in hobbies can burn calories, more
so than just sitting in front of the TV.
In a study of people who had undergone surgery, Jenkins found that
people who were involved in hobbies before their operation had better
recovery six months later, compared with people who did not have
hobbies.
The participants with hobbies tended to have more drive and interest
in things and other people, says Jenkins. "It was a more active
orientation to life."
Healthy Habit No. 8: Protect Your Skin
Healthy Habit No. 8: Protect Your Skin
Our skin starts to age as soon as we are born and, according to the
American Academy of Dermatology (AAD), the best way to protect it and
look younger is to stay out of the sun.
The sun has harmful ultraviolet (UV) rays that can cause wrinkles,
dryness, and age spots. Overexposure can cause sunburn, skin texture
changes, dilated blood vessels, and skin cancers.
Avoiding the sun, however, is not always ideal or practical. To
reduce the risk of skin damage, the AAD offers the following tips:
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Always wear sunscreen with SPF 15 or higher.
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Don a hat with a brim and wear other protective clothing.
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Don't deliberately sunbathe.
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Try to avoid sun exposure between 10 a.m. and 3 p.m.
Healthy Habit No. 9: Snack the Healthy Way
The ADA recommends five or more servings of fruits and vegetables a
day as part of a healthy diet. These plant foods can do many things to
boost good health, including:
One way to incorporate fruits and veggies into your diet is to have
them as snacks. "If you can do one thing [to improve your health],
concentrate on getting fruits and veggies," says Johnson. "They are low
in calories and high in nutrients."
She says baby carrots and cut-up produce make tasty, convenient
munchies. Other healthful snacks include low-fat yogurt and nuts (in
moderation).
The best time to snack is when you are hungry between meals, says
Johnson. But beware: Cravings could easily be mistaken for hunger cues,
especially for people who are dieting.
Healthy Habit No. 10: Drink Water and Eat Dairy
Water and milk are essential fluids for good health, but they can
also help with shedding pounds.
The body needs water to keep properly hydrated and individuals vary
widely in how much water they need. Joints need it to stay in motion,
and vital organs such as the heart, brain, kidney, and liver need it to
work properly.
If you don't get enough water, the body goes into emergency mode, and
clings to every single water molecule it can find, reports the
University of Minnesota Water Resources Center. The stored molecules
appear as extra weight. The weight is only released once the body gets
enough water.
The calcium in dairy, on the other hand, is known to be important for
strong bones and teeth. Studies have also shown it can help prevent high
blood pressure, kidney stones, heart disease, and colon cancer.
In the weight loss arena, three 8-ounce glasses of low-fat or
fat-free milk appear to encourage body fat loss while maintaining muscle
mass, according to the ADA. The dairy consumption must be part of a
balanced reduced-calorie meal plan.
Healthy Habit No. 11: Drink Tea
"Decaffeinated tea is better," says Fleming, noting that the
caffeinated variety can be dehydrating, and sugary drinks can lead to
weight gain.
There is some evidence that tea may help in improving memory, and
preventing cavities, cancer, and heart disease. Fleming says, though,
that the overall research is still inconclusive.
"There may well be some beneficial effects of tea, particularly the
potential antioxidant effect, but we don't have great data on that right
now that is that specific."
However, there's no doubt that a cool iced tea can be a refreshing
treat during hot days. Try flavoring your tea with juices, fruits,
cinnamon sticks, ginger, and other condiments.
Healthy Habit No. 12: Take a Daily Walk
We already mentioned the merits of exercise in habit No. 5. Now,
here's a tip on how to incorporate physical activity into your daily
life: WALK.
We're not talking about taking the time out of your busy schedule to
work out -- that's important, too -- but infusing life- and limb-saving
movement into your waking hours.
"Just move. Pace during phone calls, while you're brushing your
teeth, while watching your son's soccer game," says Bryant, noting that
every 20 steps a person takes is 1 calorie burned.
An eight-year study of 13,000 people also showed that people who
walked 30 minutes daily had a significantly reduced chance of premature
death compared with those who rarely exercised, reports the American
Council on Exercise.
And there are plenty of opportunities to move those legs:
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Take the stairs instead of the elevator.
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Walk to the store.
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Window shop at the mall.
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Leave your desk and visit your co-worker instead of sending him
an email.
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Walk and talk with friends instead of meeting for a meal.
Healthy Habit No. 13: Plan
There is, perhaps, no better word in the English language to better
illustrate how you can incorporate healthy habits into your everyday
life.
"A little planning goes a long way," says Johnson. "Eating healthy
never happens by accident."
For the most part, neither do good fitness, skin protection, healthy
teeth, weight loss, and social ties. Many of these habits take effort
that need to be scheduled into busy lives.
To eat healthy, for example, it would help to set aside time to draft
a menu, make a grocery list, go to the store, prepare meals, and pack
breakfast and lunch.
Healthy Habit No. 14: Control weight, try
anti-oxidants.
More Tips -
What we need each day
SOURCES: Melinda Johnson, RD, spokeswoman, American
Dietetic Association. Michael Fleming, MD, president, American Academy
of Family Physicians. C. David Jenkins, PhD, author, Building Better
Health: A Handbook of Behavioral Change. Cedric Bryant, chief
exercise physiologist, American Council on Exercise. Richard Price, DMD,
consumer advisor, American Dental Association. American Heart
Association web site. Mayo Clinic web site. American Dietetic
Association web site. National Sleep Foundation web site. National
Cancer Institute web site. American Academy of Periodontology web site.
ABCNews.com: "Help or Hype: Consumer Products for Periodontal Care."
American Dental Association web site. 21st Century Dental web site.
HarperCollins.com: "Michael F. Roizen." WebMD Medical News: "Social
Connections Build Healthier Lives." American Academy of Dermatology web
site. National Institute on Aging, AgePage: "Skin Care and Aging." 5 A
Day web site. American Council on Exercise web site. American Heart
Association: "Why Should I Be Physically Active?" University of
Minnesota Water Resources Center: "Water Will Help You Lose Weight!"
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