Healthy Living Facts
Healthy Living Facts
Healthy Living Facts
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actions in their life to have a healthy lifestyle; it is not meant to be all inclusive but will include
major components that are considered to be parts of a lifestyle that lead to good health. In
addition to the tips about what people should do for healthy living, the article will mention
some of the tips about avoiding actions (the don'ts) that lead to unhealthy living.
"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."
have different nutrition requirements as infants, children (kids), 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. However, as most parents know,
kids, teenagers, and young adults often snack between meals. Snacking is often not limited
to these age groups because adults and seniors often do the same.
Tips:
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Eat three healthy meals a day (breakfast, lunch, and dinner); it is important to remember
The bulk of food consumption should consist of healthy foods, such as fruits, vegetables,
Incorporate lean meats, poultry, fish, beans, eggs, and nuts (with emphasis on beans and
Choose foods that are low in saturated fats, trans fats, cholesterol, salt (sodium), and added
sugars; look at the labels because the first listed items on the labels comprise the highest
concentrations of ingredients.
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
Avoid sodas and sugar-enhanced drinks because of the excessive calories in the sodas and
sugar drinks; diet drinks may not be a good choice as they make some people hungrier and
Avoid eating a large meal before sleeping to decrease gastroesophageal reflux and weight
gain.
If a person is angry or depressed, eating will not solve these situations and may make the
Avoid rewarding children with sugary snacks; such a pattern may become a lifelong habit
for people.
Avoid heavy meals in the summer months, especially during hot days.
A vegetarian lifestyle has been promoted for a healthy lifestyle and weight loss;
vegetarians should check with their physicians to be sure they are getting enough vitamins,
Cooking foods (above 165 F) destroys most harmful bacteria and other pathogens; if you
choose to eat uncooked foods like fruits or vegetables, they should be thoroughly washed
with running treated (safe to drink) tap water right before eating.
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
People who prepare food should avoid using grease or frying foods in grease.
People trying to lose weight (body fat) should avoid all fatty and sugary foods and eat
mainly vegetables, fruits, and nuts and markedly reduce his/her intake of meat and dairy
products.
Seek medical advice early if you cannot control your weight, food intake, or if you have
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use their bodies, and disuse leads to 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
Regular fitness can help chronic arthritis sufferers improve their capacity to perform daily
Regular exercise can help increase self-esteem and self-confidence, decrease stress and
Regular exercise can help control body weight and in some people cause loss of fat.
recommended, but the greatest health benefits come from exercising most days of the
week.
Start slowly and progress gradually to avoid injury or excessive soreness or fatigue. Over
People are never too old to start exercising. Even frail, elderly individuals (70-90 years of
Almost any type of exercise (resistance, water aerobics, walking, swimming, weights, yoga,
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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
Exertion during strenuous exercise may make a person tired and sore, but if pain occurs,
stop the exercise until the pain source is discovered; the person may need to seek medical
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:
Individuals who experience chest pressure or pain with exertion, or who develop fatigue or
Individuals with conditions that increase their risks of developing coronary heart disease,
such as high blood pressure, diabetes, cigarette smoking, high blood cholesterol, or
having family members who had early onset heart attacks and coronary heart disease
Physical inactivity and lack of exercise are associated with heart disease and some cancers.
Physical inactivity and lack of exercise are associated with type II diabetes mellitus (also
Mental health
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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).
Try to focus on a process intensely and complete a segment of it over 1 to several hours,
then take a break and do something relaxing (walk, exercise, short nap).
Plan to spend some time talking with other people about different subjects.
Try to make some leisure time to do some things that interest you every week (hobby,
sport).
Learn ways to say "no" when something occurs that you do not want to do or be involved
with.
Have fun (go on a trip with someone you love, go shopping, go fishing; do not let vacation
Let yourself be pleased with your achievements, both big and small (develop contentment).
Have a network of friends; those with strong social support systems lead healthier lives.
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Seek help and advice early if you feel depressed, have suicidal thoughts, or consider
People taking medicine for mental health problems should not stop taking these
medications, no matter how "well" they feel, until they have discussed their situation with
Avoidance behavior is another key to wellness. Below are described some of the major items
according to the National Cancer Institute (NCI). Tobacco use was estimated to be the cause
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).
Tobacco use causes or contributes to a large number of cancers in the U.S. In men, 90% of
lung cancer deaths are attributable to smoking; 80% in women. 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.
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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. Tobacco use causes an estimated 20%-30% of coronary heart disease in the U.S.
It also further increases the risk of heart attacks among subjects with elevated cholesterol,
Tobacco use causes an estimated 20% of chronic lung diseases in the U.S., such as chronic
bronchitis and emphysema, and causes pneumonia in those with chronic lung disease. The
CDC, in 2011, estimated that 90% of deaths from chronic obstructive lung disease (COPD)
Pregnant women who smoke are more likely to deliver babies with low birth weight.
Secondhand smoke can cause middle-ear infections (otitis media), coughing, wheezing,
smoke (sometimes referred to as passive smoking) can also cause lung cancer.
Some smokers can quit "cold turkey," but for most, quitting smoking requires a serious life-
Quitting smoking efforts may include behavior modification, counseling, use of nicotine
chewing gum (Nicorette Gum), nicotine skin patches (Transderm Nicotine), or oral
SLIDESHOW
Fat-Burning Foods in
Pictures: Blueberries,
Green Tea, and More
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See Slideshow
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
Alcohol accounts for 40%-50% of deaths from automobile accidents in the U.S.
Alcohol use is a significant cause of injury and death from home accidents, drowning, and
burns.
individual to admit there is a problem and make a commitment to address the alcoholism
one effective treatment. Psychologists and related professionals have developed programs
to help individuals better handle emotional stresses and avoid behaviors that can lead to
excess drinking. Support and understanding from family members are often critical for
sustained recovery. Medication can be useful for the prevention of relapses and for
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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 papillomavirus 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:
Transmission of human papilloma virus (HPV), which can cause genital warts and
Unplanned pregnancy
Recommendations (tips):
Avoid unprotected sex (sex without barriers such as a condom) outside an established,
If you plan to have sex and are unsure of your partner's health status, use a condom.
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Smoking in bed
Firearms and guns account for a significant proportion of deaths among adolescents due to
Recommendations (tips):
When driving, use seat restraints on all passengers, both front and rear seats.
Avoid unnecessary distractions and focus on the road and traffic while driving (avoid texting,
Use helmets while riding bicycles and motorcycles. Helmet use reduces deaths from
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Obtain proper training in the use and storage of guns and ammunition.
Recommendation (tips):
Avoid sunburns and sun exposure by using adequate skin protection; use brimmed hats,
Sunscreens have undergone changes, and the U.S. FDA (Food and Drug Administration)
published new requirements that sunscreens needed to meet starting in 2012. Currently, the
FDA suggests an effective sunscreen is rated as SPF 30 or higher and has both UVA and UVB
protection (protection against ultraviolet waves of types A and B). In most instances,
sunscreen needs to be applied every 2 hours and each time after a person has gone
swimming.
lifestyle (for example, working with toxic or radioactive materials, drug addiction, travel to
areas with unusual endemic diseases), these are too numerous to cover in this general
article. However, the reader is advised to visit such topic sites on MedicineNet.com,
eMedicineHealth.com or WebMD.com because most of the specific articles will provide tips
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