An unhealthy lifestyle can be expensive, and even life-threatening. The findings of a 2005 Rand Health study, cited by the Pacific Medical Centers, showed that the health care costs of obese people totaled $39,000 more than their normal-weight counterparts over a lifetime. Therefore, by investing in a healthy lifestyle you will not only lower your risk of developing serious health conditions, such as type 2 diabetes and heart disease, but also save money. As you make changes to your diet and lifestyle, be sure to first consult with your doctor.
Step 1
Invest your time in regular exercise. Get a minimum of 30 minutes of physical activity five days out of each week. As you progress, try increasing the amount of physical activity to 45 minutes for five days a week. Regular exercise can help reduce your risk of conditions such as heart disease, high blood pressure and type 2 diabetes.
Step 2
Avoid smoking, and kick the habit if you are already a smoker. According to statistics cited by the Centers for Disease Control and Prevention, when compared to a non-smoker, smokers are two to four times more at risk of developing heart disease or having a stroke, and male smokers are 23 times more likely to develop lung cancer, while female smokers are 13 times more likely to develop lung cancer. Also, smokers are 13 times more likely to suffer from chronic obstructive lung diseases.
Step 3
Eat fruits and vegetables in the amount of 4 1/2 cups per day. According to the Harvard School of Public Health, investing in fruits and vegetables can help reduce your risk of heart disease, high blood pressure, some forms of cancer, digestive problems and age-related vision problems. The fiber and low calories contained in fruits and vegetables can help reduce blood pressure and cholesterol levels by lowering your weight and reducing the amount of cholesterol your body absorbs. Carotenoids, which are vitamins that can be turned into vitamin A and are found in fruits and vegetables, have been linked to a reduced risk of some forms of cancer. The high amounts of fiber reduce irritable bowel syndrome and helps improve digestion. In addition, the pigments, lutein and zeaxanthin, which are found in some fruits and vegetables help remove the free radicals that contribute to the development of vision problems.
Step 4
Eat a diet rich in whole grains. At a minimum, consume at least three servings of whole grains per week, but eating more will result in higher intakes of cholesterol-lowering fiber, and vitamins and minerals such as B vitamins, iron, magnesium and selenium.
Step 5
Get eight hours of sleep every night. Adequate amounts of sleep can help you avoid unwanted weight gain. According to The Diet Channel, lack of sleep increases your ghrelin hormone, which increases your hunger, while at the same time decreasing your leptin hormone, which signals you when you are full. When this happens you eat more, because you are hungrier and unable to determine when you are full.
Step 6
Avoid drinking alcohol in more than moderate amounts, which is equal to one drink a day for women and two drinks a day for men. Alcohol consumption in higher amounts can increase your blood pressure, increase your risk of type 2 diabetes, and contribute to unwanted weight gain and premature winkles.
Step 7
Engage in stress- and anxiety-reducing activities. Practice at least five to 10 minutes of meditation each day. Try deep-breathing techniques when you feel yourself getting stressed. Get regular massages and engage in stress-relieving activities such as yoga.
Step 8
Schedule time to do things you enjoy such as reading, volunteering or taking art classes. This will help keep your mood elevated and allow you to feel good about yourself.
Step 9
Get regular checkups that include evaluations, where applicable, such as blood pressure tests, mammograms, cholesterol tests, colonoscopies, tests to determine the health of your prostate, pap smears and HPV tests, which can reduce the risk of cervical cancer. Get regular dental cleanings to prevent plaque buildup and gum disease, which can contribute to an increased risk of heart disease. Know your family history of disease and illness and talk with your doctor about it.
References
- Harvard School of Public Health: Vegetables and Fruits: Get Plenty Every Day
- Healthy Life Journal: The Importance of Sleep
- Pacific Medical Centers: Invest In Your Health
- Centers for Disease Control and Prevention: Smoking and Tobacco Use: Health Effects of Cigarette Smoking
- The Diet Channel: Weight Loss and Sleep: Is Your Diet Being Sabotaged By Your Sleeping Habits?
- American Heart Association: Whole Grains and Fiber
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