Overall health encompasses a variety of lifestyle choices. It requires people to be physically, mentally, and even socially healthy. Making healthy choices can be difficult and time consuming, but it is always worth the price. Not only do healthy people get to look and feel their best, but they are also role models for their families and communities. Refer to the steps below to achieve optimal health.
Step 1
Exercise for 45 minutes a day five times per week. If this goal is too strenuous, the American Heart Association states that even small amounts of exercise can have a positive impact on cardiovascular and respiratory health. If time is an issue, take a 20 to 30 minute walk during lunch breaks.
Step 2
Floss your teeth every night. A study titled, Treatment Outcomes of Dental Flossing in Twins: Molecular Analysis of the Interproximal Microflora, which appeared in the Journal of Peridontoloty Online, found that flossing significantly reduced the risk of periodontal diseases like gingivitis. While periodontal disease may only sound like a minor annoyance, they can lead to further, more serious complications like heart disease.
Step 3
Monitor your sodium consumption. Healthy adults should consume less than 2,300 mg of sodium per day according to the American Heart Association. People with certain conditions may be advised to consume less. High sodium diets are linked to high blood pressure, heart disease, and heart attacks.
Step 4
Increase your daily fiber consumption. Most Americans do not get enough fiber in their diet. Fiber lowers cholesterol, promotes digestive health, and keeps people feeling full for longer which helps maintain body weight. Good sources of fiber include most fruits and vegetables, as well as whole grain products.
Step 5
Watch your fat consumption. Diets high in saturated and trans fat are linked to a variety of health concerns, including obesity and Type II diabetes. Most daily fat consumption should come from unsaturated fats found in fish and nuts.
Step 6
Schedule routine appointments with a health care provider. Even if nothing seems wrong, routine care is essential to remaining healthy. Always discuss family history with a health care provider so he or she can devise an appropriate plan for routine care.
Step 7
Schedule social appointments with friends. Stress causes or triggers several physical conditions. One of the best ways to relax is by sharing laughs with close family or friends. Try eating dinner together and planning group exercise sessions.
Step 8
Avoid binge drinking. According to the American Cancer Society, not only does it pack on the pounds, but binge drinking also increases the risk of certain types of cancer, including liver, breast, esophageal and cancers of the mouth
Step 9
Stay hydrated. Try to drink at least eight, 8 oz. glasses of water per day. People who exercise frequently or perspire easily should drink more. Water flushes toxins from our system as well as excess minerals from the body.
Tips and Warnings
- People trying to lower their sodium intake should check out the DASH diet available online and created by the USDA.
