Showing ResolveSmall Changes Can Make a Big Impact on Health.
More often than not, it seems that our New Years Resolutions quickly become New Years REVOLUTIONS - complete and total turn arounds from our normal, everyday routines. And in case you haven't noticed, dramatic life altering declaration is no guarantee of a permanent change in behavior. In fact, New Years Resolutions (or any resolution for that matter) don't have to involve the moving of mountains. It's the minor, easy to apply lifestyle modifications that make the greatest impact on your long-term health and well-being.
If you're tired of the path to Valentines Day being littered with broken promises, unrealistic constraints and utter disappointment, take my advice - Keep it simple! I've pieced together a whole slew of tips that include everything from cleaning up your diet to adding a little spice to an existing exercise program. These are changes you can make to your life IMMEDIATELY. No need for major planning and no excuses for not taking ACTION!
Your personal physician is still your best resource when it comes to the basics of age appropriate exercise and safety. Ask your doctor to perform a routine physical along with detailed blood analysis. In addition, remind your doctor of any family health history that may constitute further diagnostic evaluation such as prostate, colon or breast cancer screening. Don't be embarrassed to ask questions or share information, your doctor has heard it all before. Also, don't let fear stand in the way of a long healthy life. None of us want to be poked or prodded but the steps you take to ensure health could very well save your life in the case of early disease detection. Because in case you haven't figured it out yet, it's what you DON'T know that CAN hurt you.
You are going to have to stop smoking. Actually, let me re-phrase that. You are going to have to stop smoking…or it is going to kill you.
It doesn't take a Rocket scientist to figure out that voluntarily inhaling smoke into your lungs can't be good for you. Heck, involuntarily doing it has proven to be downright lethal for that matter.
Smoking is a choice, and without a doubt, the most potentially deadly “wrong” choice that Americans continue to make. This year, 440,000 of us will die from smoking related illness, 160,000 from lung cancer alone. And lung cancer is no joke - it kills more people than breast, prostate and colon cancer combined. It killed Peter Jennings, Joe DiMaggio, Walt Disney, and it will kill you too. In fact, lung cancer killed the Marlboro Man TWICE! (Wayne McClaren, the original cowboy smoker succumbed to lung cancer in 1992, David McClean in 1995).
Save yourself and put down the cancer sticks.
Water is good stuff and its consistent intake results in a number of health benefits, many of them directly related to weight loss. Research suggests that water may play a vital role in improving metabolism. If your body is in a dehydrated state, a slower metabolism is often the result. On the other hand, consistent water intake will give you a “full” feeling and in all likelihood, result in the intake of fewer total calories throughout the day. The intake of cold water can also translate to a higher caloric burn because your body must first heat the water before it can be assimilated.
All body function takes place in a fluid medium, so it is important to understand that a lot of water is used up throughout the day in what we consider to be “normal biologic activity” (respiration, perspiration, digestion, lubrication and excretion). If you're not replacing lost fluids, needs are met through other channels and that means robbing other areas of valuable fluid stores.
But exactly how much is more? Take your bodyweight and divide it in half. The answer equals a realistic and achievable amount in OUNCES that you should attempt to drink each day.
A sound and well-balanced nutritional plan would be a better option, but how many of us eat perfectly? A one a day vitamin/mineral supplement provides much needed nutritional “insurance” especially in the presence of the more than readily available “super” processed, “on the go” and high fat / sugar food fare.
I'm not talking about mega-doses of the alphabet here, I'm talking about a simple, one-a-day, store bought vitamin and mineral supplement. Take them either with breakfast or lunch as fat soluble vitamins are absorbed better in the presence of food. Whichever meal you choose to take them with make sure that you take them. They won't do you any good sitting in that bottle on the counter.
Vitamins...put em in your mouth, they're good for you.
It’s no secret that your toothbrush is full of cooties, not too shocking, considering it goes in your mouth. But, knowing this, it’s amazing how long people hang on to their toothbrushes before making the switch to a fresh one. The American Dental Association (ADA) recommends that you make the switch to a new pearly white polisher BEFORE it gets frayed and splayed. And depending on how much you use it (2-3 times daily, right?), that translates into every 3-4 months. So, if my powers of multiplication are still what they used to be, that means that you should be going through 3-4 toothbrushes per year.
Also, because sickness is caused by germs, switching to a new brush at the first sign of illness and again when the illness subsides can help keep you healthy for longer and decrease the chance of relapse. Rinsing your brush with an antiseptic oral rinse can also decrease bacteria, but realize that we’re talking about millions of germs here, not just a few hundred, so you may want to save the mouthwash for your kisser.
Good rules of thumb as far as use and storage of your brush: DON’T store in a closed container (this gives bacteria a chance to gain a stronghold). DON’T wash your brush in the dishwasher (It will wear faster), and DON’T use someone else’s brush….ever (that’s gross).
One way to ensure that you get a great variety of vitamins, minerals anti-oxidants and phytonutrients is to eat a variety of colored produce. Some examples:
Red: tomatoes, apples, strawberries, beets, cherries, red grapes.
Orange: orange, sweet potato, yam, cantaloupe, carrots, grapefruit.
Yellow: pineapples, yellow peppers, lemons, squash, pineapples.
Green: broccoli, cucumbers, green apples, brussel sprouts, green beans, spinach, romaine lettuce, asparagus, celery.
Think color. Think rainbow. Think cancer fighting.
And no…even though Twinkies are yellow…they don’t qualify here.
Want something out of life? Go out and TAKE IT! Stop being a victim of fear, write a list of the things that scare you the most and start DOING them. Things like public speaking, a new career path or jumping out of a perfectly good airplane can help you gain ownership of your life and more importantly, focus your approach to it.
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