Top 10 Health Promises You Should Keep in 2014

Top 10 Health Promises You Should Keep in 2014 Year end is a time to reflect upon the mistakes committed encompassing health, for each one of us completely understand all that needs to be done for optimum health & fitness.  Congratulations if you have been successful in achieving your health and fitness goals. In case you have been left behind, its time to catch up with the rest.

Try to stick with these health promises for a better 2014.

Exercise 30 minutes a day: Go on to establish a exercise and fitness regime that works for you in such a way that exercise becomes a daily habit. You will no longer need to rely heavily upon will power because your body and mind will be accustomed to the lifestyle and the healthy benefits from the fitness. The rewards waiting for you would include low body fat, gaining muscular endurance, strength and definition, increased cardiovascular endurance and improved flexibility will follow. Walk or ride your bike to work. 


Go for a breast self-examination once a month: believes that BSE is a useful and essential screening strategy, especially when used in combination with regular physical exams by a doctor and mammography. About 20% of the time, breast cancers are found by physical examination rather than by mammography. They recommend that all women routinely perform breast self-exams as part of their overall breast cancer screening strategy. The best time to do BSE is 2 or 3 days after the end of your period, when your breasts are least likely to be tender or swollen. A woman who no longer has periods may find it helpful to pick a particular day, such as the first day of the month, to remind herself that it is time to do BSE.


Keep a track of your BMI (body mass index): The World Health Organization defines overweight as a BMI of 25.0 to 29.9 and obesity as a BMI greater than 30. A BMI value of 19.5 to 24.9 is considered normal, and less than 18.5 is defined as underweight. It is an important measurement tool and a rough indicator of current health status and disease risk, based upon weight and degree of obesity. High BMI projects increased risk of bad cholesterol levels, low good cholesterol levels and high triglycerides levels, so knowing your BMI is important long before you are at risk of more serious cardiovascular disease, the CDC reports. High BMIs also project increased risk of breast cancer, colon cancer, endometrial cancer, gallbladder disease, osteoarthritis, respiratory problems, sleep apnea and strokes. 

Top 10 Health Promises You Should Keep in 2014 Watch your fat intake � 25 to 35 percent of your calorie intake. Most fats should come from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils. Research indicates that an excessive intake of saturated fats tends to raise blood cholesterol levels, thereby increasing risk for heart disease. Animal products--such as beef, butter, dairy products and lard--typically contain more saturated fat than do vegetable products. But some vegetable oils, such as coconut and palm oil (also known as tropical oils), contain large amounts of saturated fat. 


Watch your Diet: Eat 5 to 9 servings of fruits and vegetables daily. At least half of all of the grains eaten should be whole grains. Consume 3 cups of fat-free or low-fat milk or equivalent milk products per day. Eat sources of protein such as lean or low-fat meat, poultry, fish, dry beans, eggs, and nuts.  Wholegrain varieties are the most likely to contain protective phyto-nutrients and include wholemeal bread, wholegrain pasta, brown rice, buckwheat, and bulghur wheat. Add a serving of vegetables to every meal. Add protein to your snacks. Add two glasses of water to your daily routine. You'll find over time that these additions will leave no room for unhealthy habits. 

Go for a dental check-up once or twice a year. The standard recommendation is to visit your dentist twice a year for check-ups and cleanings. This frequency level works well for most people, although some people with gum disease, a genetic predisposition for plaque build-up or cavities, or a weakened immune system might need to visit the dentist more frequently for optimal care. 

Top 10 Health Promises You Should Keep in 2014 Lipid Profile: If you are above 20 go for a  full lipid profile test for cholesterol and triglycerides after every 5 years. The results of this test can identify certain genetic diseases and can determine approximate risks for cardiovascular disease, certain forms of pancreatitis, and other diseases. For healthy adults with no cardiovascular risk factors, the ATP III guidelines recommend screening once every five years. A lipid profile may also be ordered at regular intervals to evaluate the success of lipid-lowering drugs such as statins. 

Protect yourself from the sun � Use sunscreen daily and dress appropriately. The sun�s UV rays are the strongest between 10 a.m. and 4 p.m. To the extent possible, limit exposure to the sun during these hours. 

Perform a full-body self examination for unusual moles or other skin conditions. Have your physician examine moles annually, or immediately for suspicious growths. Although a new mole doesn't always mean cancer, the mole might be malignant and your chances of beating cancer increase if you catch it early [source: American Cancer Society]. Cancerous moles tend to be oddly colored and shaped. If you find a mole on your body that's markedly different in color than your normalskin tone and has ragged edges, you should have it examined as soon as possible. 


Keep Stress at Bay:  Treat yourself to your favorite foods, once a week. Pamper yourself in an aromatherapy bath or book in for a relaxing massage. Make sure that you regularly do things just for fun. It might be as simple as taking a walk in a park, going to movies, or even doing something you would normally Consider as childish, such as jumping into a pile of fallen leaves or splashing in puddles. 

Good health happens when all aspects of fitness the physical, emotional and social or environmental are in perfect balance. Strive for that balance in 2014. 



Dated 31 December 2013

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