Taking charge of your health

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Taking charge of your health

We do not have a crystal ball to see into the year ahead. When it comes to our

health, however, there are some actions we can take to improve the chances of it

being a healthier new year.

Health involves physical, mental, and emotional well-being. When it comes to

the risk of health problems, there may be a predisposition as evidenced in our

family history. Fortunately, how we take care of ourselves, can often change the

outcome. Just think about it -- the body you are in will last you a whole

lifetime! Pretty amazing! How are you taking care of it?

Are you giving it enough quality sleep to allow it to recover from a

physically, mentally, and/or emotionally busy day? Our physical, mental and

emotional health can all falter if we are consistently sleep-deprived. Some

studies associate the incidence of obesity with inadequate sleep.

Are you fueling your body properly so that it can keep up with the physical

demands you place on it? This means eating regularly throughout the day. Try

getting three meals with healthy snacks between. Combining carbs, protein and

fiber at each meal or snack will allow the fuel from these foods to last over a

longer period of time. This not only gives you more consistent energy levels,

but also puts you in better control of the quantity and quality of food you eat.

Providing a variety of healthy foods also gives your body the tools it needs

to take you through your day and keep you healthy. Foods like fruits,

vegetables, beans, whole grains, nuts, and seeds contain nutrients that protect

body tissues from damage and help to boost the immune system. Most nutrients

work as team players so excessive intake of specific nutrients can cause some

imbalances. Also, since foods often contain many nutrients that are not found in

supplements, your baseline should be a healthy diet. Use supplements in

moderation only to augment your diet or to address specific conditions like

anemia.

Drink at least 64oz. of non-caffeine fluids a day. This allows all the working

parts of your body to be more efficient, reduces your risk of kidney stones,

lubricates joints, allows your body to make protective fluids like those of the

eye and mucous to protect tissues from infection, helps regulate body

temperature during exercise, and numerous other functions.

Speaking of exercise, what are you doing to positively challenge your physical

body? Your goals for physical activity should include cardiovascular, strength

building, and stretching/flexibility activities. The baseline recommendation for

cardiovascular exercise is 30 minutes most days. If you are not accustomed to

exercise or you have physical constraints, start slowly and progress. Activities

that strengthen your muscles help reduce the risk of many health problems --

like heart disease, high blood pressure, and diabetes. More muscle means more

calorie burning for weight control, plus you are able to do everyday activities

more easily. Stretching reduces the risk of injury and keeps joints and muscles

more flexible.

Finding a balance between not enough exercise and too much is important. Used

positively, exercise is a good stress-buster and can improve mood.

Interestingly, it can even boost energy levels. Regular exercise means more

oxygen and nutrients getting to the brain which can make the thinking part of

your day easier and more efficient.

Research suggests that challenging our minds may improve brain capabilities

for more years. It can also improve self-esteem, mood, and can give us a sense

of purpose. Pursuing activities that we are passionate about can move us into

other positive places in our lives. What activities do you do that make you

loose track of time because you enjoy them so much? Keep a balance between these

and work activities, unless you are lucky enough to experience this passion in

your work.

Emotions are a part of life, but they can become a negative to health when

they become excessive. Consider what you are doing for relaxation and stress

reduction. Do you do at least one self-nurturing activity daily or are you only

doing for others? Do you allow yourself some quiet time each day to regroup and

recover from the challenges of the day?

Sometimes emotions can trigger inappropriate eating. Food used as a Band-Aid

rarely addresses the core issue. Try to take actions to sever the connection

between eating and emotions. Consider healthier responses like exercise or

talking about the issue(s) with a friend or health professional.

So it's up to you. Consider what actions you can take to move you into a year

of good health. These may also lead you into positive long-term habits that

improve your quality of life for many years to come.

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