Healthy Living
Wednesday, February 10, 2010
5 Habits that have a big healthy impact
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People tend to focus on
nutrition and dieting when they want to be healthy, but eating well
is only one part of the equation. Incorporating small, yet
effective changes in all aspects of your life can make a big
impact. Add one change below per week, to make it easy to do...
- Hydrate. Approximately 65 percent water, our
bodies require substantial
replenishment of H2O to function properly.
Proper hydration flushes toxins, ensures proper
digestive and body functions, curbs hunger and helps fight
aging. Opt to drink water (you can add lemon, cucumber
or a splash of juice for flavor), unsweetened green tea or club
soda.
- Sleep. Adequate sleep is highly beneficial to your
health as well as your waistline. Those who get seven to
eight hours of sleep each night tend to weigh less than individuals
who are sleep deprived. Try to go to bed at the same time
every night and wake up the same time every morning.
- Strength Train and Exercise. Strength, cardio
and flexibility training are all important to keep bones and heart
strong, metabolisms high and bodies free from injury. Find a
variety of activities you enjoy and get in one or more (for
approximately one hour) at least three times a week. This
should include two 20 to 30 minute sessions of strength training
weekly. Instead of weight lifting, you
can enjoy Yoga and Pilates (both incorporate strength training) as
well as other forms of exercise that require muscular
strength.
- Drink Moderately. Alcohol has seven calories
per gram of alcohol, as compared to nine calories per gram of fat
and four calories per gram of protein and/or gram of
carbohydrates. Alcohol in moderation, however, can help raise
HDL, the good cholesterol. Recent research suggests that the
heart-health benefit of alcohol is increased if moderate
consumption is consistent: three-to-seven times a week, as opposed
to sporadic consumption. Try to limit yourself to one drink a day
if you are a woman and no more than two if you are a man. One drink
is 4 ounces of wine, 12 ounces of beer (a bottle or can) or 1 ounce
of hard liquor.
- Manage Stress. Stress is part of life.
Managing stress, so it isn’t
overwhelming, is critical in maintaining a healthy lifestyle.
When we are over-stressed, we find reasons to soothe ourselves and,
often, we do so with food. Exercising, getting enough sleep
and spending down-time alone or with loved ones, are all ways to
help diminish the impact of stress on our lives.
Don’t forget to eat healthy too, but remember that other healthy
habits are just as important!
Adapted from “GET REAL” and STOP
Dieting! Copyright © 2009 by Brett
Blumenthal. All rights reserved.
JUST IN TIME FOR THE HOLIDAYS! Stop the dieting and start
eating! Shed excess-pounds naturally and eat healthy for life
with the MOST simple plan:
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Related: wellness, nutrition, healthy living, healthy habits, fitness
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Posted by HawkeyeGirl Fri Nov 20, 2009 6:54am PST
It's funny how these seem so obvious, but they are the exact things that most of us aren't doing. I'm an exercise junkie so that's not my issue, but I never get enough sleep and I don't drink enough water. I always wind up feeling run down because I'm tired, dehydrated and overworked, which of course leads to too much stress.
I'm already working on the hydration issue-I just bought a 32 ounce water bottle and I'm forcing myself to sip on it all afternoon at work. Now I just need to get to bed earlier. . .
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Posted by AC Fri Nov 20, 2009 12:00pm PST
I agree hawkeyeGirl, they all seem like no-brainers until you take a look and see what you arent doing. I am good at hydrating, but my exercise regimen is sporatic. I'm also horrible at managing my stress. I'm always getting stress related headaches and losing sleep over stuff. So I could definately work on a few of these.
Good article.
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Posted by Love for Liukin Fri Nov 20, 2009 1:07pm PST
I'm really glad this article included sleep and managing stress. Those go hand in hand when looking at health. Stress can actually kill you. What's wonderful about combining these habits is that they all work together. Hydrating will relieve headaches and will power you through your workouts, and sleep will restore your body after a long day and contribute to a better workout as well. Working out will reduce stress, etc etc!
They are so basic, but we really do lose sight of what's important when we get in our work and home life routines.
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Posted by Joy in Seattle Fri Nov 20, 2009 1:14pm PST
#4 - extensive research has also shown that drinking 1 serving of alcohol a day greatly increases your risk for cancer. In fact, only one drink a day increases your chance for throat cancer by almost 30%. 12% of all breast cancer has been attributed to alcohol use. The current recommendation is that there is NO safe level of alcohol consumption.
You can get those heart benefits by *gasp!* eating your fruits and veggies every day. Fruit and veggie consumption does significantly more to improve heart health than alcohol ever could and does not come with any health risks.
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Posted by another hockey fan Sun Nov 22, 2009 11:50am PST
No one's life is ever so balanced and serene that we can keep these things (especially stress and sleep) in check all the time, but I have been doing these (with the exception of the alcohol) as much as possible and it DOES make a difference.....but in all do fairness I don't have kids either ;-)
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Posted by lynda Mon Nov 23, 2009 6:49am PST
It is hard to drink that much water every day when you hate it.
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