Life expectancy is a good gauge to determine how healthy a population is, according to the Centers for Disease Control and Prevention. Between 1900 and 2006, Americans' life expectancy increased from 45 to 76. But obesity continues to increase among all age groups --- which in turn increases the risk of life-threatening conditions such as diabetes, heart disease and stroke. Adapting a healthier lifestyle can lower your risk of these conditions as well as other health problems.
Healthy Diet
It's not just what you eat that matters but also the amount or serving size. The amount of servings you need varies based on your age and gender. In general, for a 2,000-calorie daily diet, the USDA Food Guide recommends consuming 2 cups of fruits, 2-½ cups of vegetables, six 1-oz. servings of whole grains, 5-½ oz. of meat or beans, 3 cups of milk and 6 tbsp. of healthy oils, such as olive oil. To get a more accurate idea of the amount of food you should consume daily to stay healthy, consult your doctor or a nutritionist.
Active Social Life
A healthy social life increases your mental health and life expectancy, according to a study published in the journal "PLoS Medicine" in 2010. These effects were seen regardless of age, sex, initial health status or cause of death. It's just another reason to get out and expand your social network while you can. Simple ways to get started include volunteering for a cause you cherish, taking a course to learn or hone a skill and meet others with a similar interest or joining a sports team.
Regular Exercise and Recreation
Staying physically active provides many benefits, including better cardiovascular fitness, increased strength and endurance and less stress. Exercise also helps to prevent or treat health problems, such as high blood pressure, heart disease, type 2 diabetes and osteoporosis. Get at least 30 minutes of aerobic exercise four or more days each week and strength train at least two days a week. Follow your routines with a few minutes of gentle stretches to maintain or improve flexibility.
Practice Safety
Unintentional injuries or accidents rank fifth among the top 10 causes of death for Americans, according to the Centers for Disease Control and Prevention. Injuries can also lead to long-term problems such as osteoarthritis or paralysis. Anyone can fall victim to an injury or accident, but they are often preventable. The CDC's National Center for Injury Prevention & Control provides a wealth of information on preventing injuries at home, work or play. A few basics to start with include ensuring that your home has smoke alarms and handrails along stairs to brace falls. Wear a seatbelt whenever you get in a vehicle or a helmet during activities that require one such as cycling or riding an ATV. Also, wear any protective equipment that is required for doing your job and brush up on the workplace safety rules and regulations.
References
- Centers for Disease Control and Prevention: Health, United States, 2009 -- In Brief
- USDA: Dietary Guidelines for Americans
- PLoS Medicine: Social Relationships and Mortality Risk: A Meta-analytic Review
- MayoClinic.com: Exercise: 7 Benefits of Regular Physical Activity
- Centers for Disease Control and Prevention: Leading Causes of Death
