8 Tips For Good Physical Health

Published in Health, Health Tips

Good health is not just being void of any disease or frailty. To be healthy encompasses physical, mental, social and spiritual well being. Good health should not be our purpose for living but rather the means by which we can live a rich and rewarding life.

Here are 8 tips for good physical health I have personally found very helpful:

1. Do not follow the USDA Pyramid

according to “Eat, Drink and be Healthy: The Harvard Medical School Guide to Healthy Eating” by Walter C. Willett MD. and P. J. Skerrett. Dr. Walter C. Willett who is Chair of the Department of Nutrition at the School of Public Health at Harvard and also a Professor of Medicine at Harvard Medical School.

2. Eat Breakfast – not an old wives tale – A nutritious breakfast, consisting primarily of protein (helps to feel full longer) and/or whole grains, has been linked to lower cholesterol levels, more energy for physical activity, a higher level of mental alertness and focus and weight control. And don’t forget the coffee – click here to find out why

3. Exercise – no rocket science here – can help prevent heart disease and stroke, reduce high blood pressure, help to regulate type2 (non insulin dependent) diabetes, build or preserve muscle mass thus helping to reduce your body fat and improve your body’s ability to use calories. Helps seniors gain strength and lessen the likelihood of falling.

4. Quit Smoking – Besides being one of the leading causes of lung cancer it has been noted that women smokers can lose over 3% of their bone mineral density for every 10 years of smoking and this increases in women after menopause. Speeds up the progression of HIV –> AIDS (People who smoke and are found to be HIV positive appear to progress to AIDS quicker than those who do not smoke). Smoking has a negative impact on our immune system. You’ll be 4 times less likely to get certain diseases like Crohn’s disease, heart disease and acid reflux just to name a few.

5. Get Enough Sleep/Rest – Weight gain (There have been studies linking people who continually sleep under six hours a night to a higher than average body mass index (BMI) than people who sleep eight hours a night). If you suffer from hypertension an Inadequate amount of sleep (less the 7 to 8 hrs of sleep) could cause your blood pressure to become elevated. Poor sleep has also been correlated with a lower life expectancy.

6. Weight Control – Risks of not keeping your weight under control are many: Coronary artery disease, Type 2 diabetes, High blood pressure, Breathing problems, Gallstones as well as some cancers. If you weight is not under control you need to change certain things in your life such as your lifestyle habits. Good habits include but are not limited to: Eating smaller portions and eating more often ( 5 to 6 small meals as opposed to 2 or 3). Include a certain amount of exercise or physical activity each day (even a walking regimen or low impact aerobic exercise routine 3 to 4 times a week will help to start – house cleaning is also good although not always the most appreciated method).

7. Incorporate Humor into Your Day – Humor is known to relieve stress, lower blood pressure and may boost your immune system.

8. Form Social Bonds – Our relationships with other people forms a foundation which effects our ability to cope with certain types of stress. It also effects our self-esteem.

“And in the sweetness of friendship let there be laughter an the sharing of pleasures. For in the dew of little things the heart finds its morning and is refreshed.”

Kahlil Gibran, The Prophet