Top 10 Health Promises You Should Keep in 2014
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: Breastcancer.org
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.
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
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.
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
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