Working to live a longer life shouldn’t be work or stressful
but just to the contrary. You should enjoy life and the pursuit
to living better and longer. Here are a few tips that will help
you in that pursuit. They are all simple and, frankly, it will
enhance your life!
1. Sleep enough. The average American does
not sleep anywhere near enough each night and does
not sleep well enough. Lack of sleep slows down your
metabolism and potentially increases the severity of chronic
diseases such as high blood pressure, diabetes and obesity.
2. To reduce the risk of potentially disabilitating
diseases such as arthritis, maintain a healthy weight. A good
way to do this i s eat a lot of fiber and always fill 3/4 of your plate
with grains, vegetables, legumes and fruit. The last quarter of
your plate should be meat, chicken or fish. This will keep
your fat intake down and nutrients high. Also, eat early
in the day. Do not make the final meal of the day the largest.
Your largest meal should be lunch. The final meal should
consist of the least food. And always drink plenty of
water. Have a glass of water before you begin eating each meal.
This will help your body digest the food quicker and
allow you to eat less.
3. Always use sunscreen on all parts of your body exposed to
the sun including your lips. Even in the winter and on cloudy
days, it is important. Damaging UV rays can cut straight through
clouds and are amplified by snow in the winter. Radiation
can also damage blood vessels and even inhibit immune
reactions in the skin.
4. A recent study done at the Harvard Nurses’
School reported by Katie Hansen Bruno, “Women who
are all-around health conscious-exercise, eat right,
maintain a normal weight, drink occasionally, and don’t
smoke-reduce their chance of heart disease by an
amazing 82 percent”.
5. As we age, our bodies are less able to absorb the
nutrients that they need. It is very important to supplement
your body with the nutrients that it needs. The nutrients
that are less able to be absorbed are vitamins D, C, B6, B12
and folic acid as well as many minerals such as zinc. Also
many supplements that are purchased over the counter
are not absorbed very well by the body. Most nutrients
that you intake are washed out of your body without any
absorption. Please contact me if you are interested in receiving
vitamins that are scientifically proven to be absorbed by
your body.(http://www.moms-connection.com/momsforlife.htm)
6. Stay healthy by always carrying cleansing hand
gel. You will prevent yourself and those around you from
getting viruses by using hand gel regularly. Also, be sure
to get your flu shot in October every year if you are in a high
risk group. High risk groups include those over 50 years old,
children with asthma, people with heart or lung diseases or
people that care for others in a high risk group.
7. Eat fiber!! You have heard it all your life and it
is true. People that fill up on fiber are much less likely to be
overweight than those adults that do not. You will eat less
and have a lower insulin level.
8. The healthiest foods to eat are the following:
avocados, spinach, broccoli, kale, cantaloupe, carrots, mangos,
pumpkin, red bell peppers, strawberries and sweet potatoes.
Spinach is one of the highest antioxidant foods there is.
It is filled with heart-healthy foliate, vitamin A, potassium, iron,
calcium and vitamins C and A.
9. Do not skip breakfast! Research shows that
eating in the morning will increase your metabolism by
10 to 25 percent.
10. Walking everyday is an important step to preventing
osteoporosis, improving circulation, increasing the supply
of oxygen to your blood and keeps your joints lubricated.
Exercise is the key to keeping unwanted weight off. Dieting
may take off the same weight but dieters that are not exercising
will not keep it off for the long run. If you only exercise and
not diet, you will lose just as much weight as a dieter but will
keep it off.
11. Adults lose as much as half their muscle mass
between ages 35 and 70. Using a protein supplement and regular
strength training will stop the loss and even reverse the loss.
It also will prevent the onset of osteoporosis.
It only takes a few extra pounds to raise the risk of high blood
pressure, high cholesterol and high blood sugar-especially
when these extra pounds around the mid-section. Exercising
for at least 20 minutes-three times a week will keep you fit
and get you on the road to a healthier future.
