Healthy Living

Diet & Nutrition

Exercise

Smoking

Alcohol

Sex

High-Risk Behaviors

Disease Prevention.

What is healthy living?

Healthy living involves more than physical health, it also includes mental and emotional health.

“Healthy living” to most people means both physical and mental health are in balance or functioning well together in a person. In many instances, physical and mental health are closely linked, so that a change (good or bad) in one directly affects the other. Consequently, some of the tips will include suggestions for emotional and mental “healthy living.”

Healthy eating

All humans have to eat food for growth and maintenance of a healthy body, but we humans, have different nutrition requirements as infants, children, teenagers, young adults, adults, and seniors. For example, infants may require feeding every 4 hours until they gradually age and begin to take in more solid foods. Eventually they develop into the more normal pattern of eating three times per day as young kids.

There are various kinds of diets, for different purposes. Some of them are;

• Keto Diet (adopted for burning fat, and also recommended to help curb epilepsy)

• Atkins Diet (for controlling insulin levels)

• Weight Watchers Diet (as the name implies, this is a weight loss diet)

• Vegetarian Diet (this is for people who mainly don’t eat animal based foods, except eggs diary and honey. This is also recommended for healthy skin)

• DASH (Dietary Approach to Stopping Hypertension)as it implies, this is a diet, recommended, to stop hypertension)

Tips:

• Eat three healthy meals a day; breakfast, lunch, and dinner. It is important to remember that dinner does not have to be the largest meal.

• The bulk consumption of food should consist of healthy foods, such as fruits, vegetables, whole grains, and fat-free or low-fat milk products.

• Control portion sizes; eat the smallest portion that can satisfy hunger and then stop eating.

• Healthy snacks are ok in moderation and should consist of items like fruit, whole grains, or nuts to satisfy hunger and not cause excessive weight gain.

• If a person is angry or depressed, eating will not solve these situations and may make the underlying problems worse.

• Avoid rewarding children with sugary snacks; such a pattern may become a lifelong habit for people.

• Avoid heavy meals during hot days.

• A vegetarian lifestyle has been promoted for a healthy lifestyle and weight loss.

• Avoid eating raw or undercooked meats of any type.

Tips for special situations:

• People with diabetes should use the above tips and monitor their glucose levels as directed; try to keep the daily blood glucose levels as close to normal as possible.

• People with unusual work schedules (night shifts, college students, military) should try to adhere to a breakfast, lunch, and dinner routine with minimal snacking.

• Seek medical advice early if you cannot control your weight, food intake, or if you have diabetes and cannot control your blood glucose levels.

Physical activity and exercise

Physical activity and exercise is a major contributor to a healthy lifestyle. People are made to use their bodies, and avoid unhealthy living. Unhealthy living may manifest itself in obesity, weakness, lack of endurance, and overall poor health that may foster disease development.

Tips:

• Regular exercise can prevent and reverse age-related decreases in muscle mass and strength, improve balance, flexibility, and endurance, and decrease the risk of falls in the elderly.

• Regular exercise can help prevent coronary heart disease, stroke, diabetes, obesity, and high blood pressure. Regular, weight-bearing exercise can also help prevent osteoporosis by building bone strength.

• Regular fitness can help chronic arthritis sufferers improve their capacity to perform daily activities such as driving, climbing stairs, and opening jars.

• Regular exercise can help increase self-esteem and self-confidence, decrease stress and anxiety, enhance mood, and improve general mental health.

• Regular exercise can help control body weight and in some people cause loss of fat.

• Thirty minutes of modest exercise (walking is ok) at least 3 to 5 days a week is recommended, but the greatest health benefits come from exercising most days of the week.

Exercise can be broken up into smaller 10-minute sessions. Start slowly and progress gradually to avoid injury or excessive soreness or fatigue. Over time, build up to 30 to 60 minutes of moderate to vigorous exercise every day.

People are never too old to start exercising. Even frail, elderly individuals (70-90 years of age) can improve their strength and balance with exercise.

Almost any type of exercise (resistance, water aerobics, walking, swimming, weights, yoga, and many others) is helpful for everybody.

Children need exercise also. Play outside of the home is a good beginning. Sports for children may provide excellent opportunities for exercise, but care must be taken not to overdo certain exercises (for example, throwing too many pitches in baseball may harm a joint like the elbow or shoulder).

Exertion during strenuous exercise may make a person tired and sore, but if pain occurs, stop the exercise until the source of pain is discovered. The person may need to seek medical help and advice about continuation of such exercise.

Most individuals can begin moderate exercise, such as walking, without a medical examination. The following people, however, should consult a doctor before beginning more vigorous exercise:

Consequences of physical inactivity and lack of exercise:

• Physical inactivity and lack of exercise are associated with heart disease.

• Physical inactivity and lack of exercise contribute to weight gain.

Mental health

Healthy living involves more than physical health, it also includes emotional or mental health. The following are some ways people can support their mental health and well-being.

Tips:

• Get enough sleep daily; the CDC recommends the following by age group (naps inclusive); 12-18 hours from birth to 2 months, 14-15 hours from 3-11 months of age, 12-18 hours for 1-3 years of age, 11-13 hours for 3-5 years of age, 10-11 hours for 5-10 years of age, 8.5-9.5 hours for 10-17 years of age and those 18 and above need 7-9 hours of sleep. Elderly people need about 7-9 hours but do not sleep as deeply and may awaken at night or wake early, so naps (like kids need) allow them to accumulate the total of 7-9 hours of sleep.

• Take a walk and reflect on what you see and hear at least several times per week.

• Try something new and often (eat a new food, try a different route to work, go to a new museum display).

• Do some mind exercises (read, do a puzzle occasionally during the week).

Avoid tobacco use

Tobacco use is the most important preventable illness and cause of death in the U.S., according to the National Cancer Institute (NCI). Tobacco use was estimated to be the cause of 443,000 deaths in 2010 in the U.S.

Tip:

• Stop smoking tobacco; start to stop today (it takes about 15 years of nonsmoking behavior to achieve a “normal” risk level for heart disease for those that smoke).

• Stop using chewing tobacco to avoid oral cancers.

Adverse consequences of tobacco use:

Tobacco use causes cancers of the lung, mouth, lip, tongue, esophagus, kidney, and bladder. It also further increases the risk of bladder cancer in subjects occupationally exposed to certain organic chemicals found in the textile, leather, rubber, dye, paint, and other organic chemical industries, and further increases the risk of lung cancer among subjects exposed to asbestos.

Tobacco use causes atherosclerotic arterial disease (hardening and narrowing of the arteries) that can lead to heart attacks, strokes, and lack of blood flow to the lower extremities.

Tips:

• Quitting smoking is difficult to accomplish; tobacco contains nicotine, which is addictive.

• Quitting smoking efforts may include behavior modification, counseling etc.

Avoid excessive alcohol consumption

Adverse consequences of excessive alcohol consumption:

Chronic, excess alcohol consumption is the major cause of liver cirrhosis in the U.S.

Liver cirrhosis can cause internal hemorrhage, fluid accumulation in the abdomen, easy bleeding and bruising, muscle wasting, mental confusion, infections, and in advanced cases, coma, and kidney failure.

Tips:

• There are many treatments for alcoholism. But the crucial first step to recovery is for the individual to admit there is a problem and make a commitment to address the alcoholism issue.

• Medication can be useful for the prevention of relapses and for withdrawal symptoms following acute or prolonged intoxication.

Avoid high-risk sexual behaviors

High-risk sexual behavior can lead to the acquisition of sexually transmitted illnesses such as gonorrhea, syphilis, herpes, or HIV infection. High-risk sexual behavior is also known to spread human papilloma virus infection, which can lead to cervical cancer in women and other anogenital cancers in both men and women.

High-risk sexual behaviors include the following:

• Multiple sex partners
• Sex partners with a history of the following:

-Intravenous drug use

-Venereal disease (sexually transmitted diseases or STDs)

Adverse consequences of high-risk sexual behavior:

• Transmission of HIV and other sexually transmitted diseases (chlamydia, gonorrhea, syphilis, genital herpes)
• Transmission of hepatitis B (50% of hepatitis B infections are due to sexual transmission) and, in rare instances, hepatitis C
• Transmission of human papilloma virus (HPV), which can cause genital warts and anogenital carcinomas, most commonly cancer of the uterine cervix
• Unplanned pregnancy

Tips:

• Avoid unprotected sex (sex without barriers such as a condom) outside an established, committed, monogamous relationship.
• If you plan to have sex and are unsure of your partner’s health status, use a condom.

Avoid other high-risk behaviors

• Driving under the influence of alcohol or drugs
• Driving while sleep-deprived
• Reckless driving and speeding, “road rage”
• Driving while using cell phones, texting, or performing other tasks
• Motorcycle (and bicycle) riding without helmet
• When driving, use seat restraints on all passengers, both front and rear seats.
• Do not drink and drive.
• Do not drive if sleep deprived.
• Avoid unnecessary distractions and focus on the road and traffic while driving.
• Use helmets while riding bicycles and motorcycles.

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