Healthy living facts

This article is designed to give tips to readers about how they can improve or
augment 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."

Eating (diet)
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All humans have to eat food for growth and maintenance of a healthy body,
but we humans have different requirements as infants, children (kids),
teenagers, young adults, adults, and seniors. For example, infants may
require feeding every four 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:
 Eat three meals a day (breakfast, lunch, and dinner); it is important to
remember that dinner does not have to be the largest meal.
The bulk of food consumption should consist of fruits, vegetables, whole
grains, and fat-free or low-fat milk products.
Choose lean meats, poultry, fish, beans, eggs, and nuts (with emphasis
on beans and nuts).
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.
Snacks are OK in moderation and should consist of items like fruit,
whole grains, or nuts to satisfy hunger and not cause excessive weight
gain.
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 increase food
consumption.
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 underlying problems worse.
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, minerals, and iron in their food.
 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.
Avoid eating raw or undercooked meats of any type.

Tips for special situations:

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 adhere to a breakfast, lunch, and dinner routine
with minimal snacking.
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 diabetes and cannot control your blood
glucose levels.

Quick GuideSlideshow: Improve Your Immunity With Diet

and Lifestyle Changes
 Physical activity and exercise
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Physical activity and exercise is a major contributor to a healthy lifestyle;

people are made to 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 osteoporosis by building bone strength.
Regular exercise can help chronic arthritis sufferers improve their
capacity to perform daily activities such as driving, climbing stairs, and
opening jars.
 Regular exercise can help increase self-esteem and self-confidence,
decrease stress and anxiety, enhance mood, and improve general
mental health.
Regular exercise can help control weight gain and in some people
cause loss of fat.
Thirty minutes of modest exercise (walking is OK) at least three to five
days a week is recommended, but the greatest health benefits come
from exercising most days of the week.
Exercise can be broken up into smaller 10-minute sessions.
Start slowly and progress gradually to avoid injury or excessive
soreness or fatigue. Over time, build up to 30 to 60 minutes of moderate
to vigorous exercise every day.
People are never too old to start exercising. Even frail, elderly
individuals (70-90 years of age) can improve their strength and balance
with exercise.
Almost any type of exercise (resistance, water aerobics,
walking, swimming, weights, yoga, and many others) is helpful for
everybody.
Children need exercise; play outside of the home is a good beginning.
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 harm a joint like the elbow or
shoulder).
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 help and advice about
continuation of such exercise.
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:

Men over age 40 or women over age 50

Individuals with heart or lung disease, asthma, arthritis, or osteoporosis
Individuals who experience chest pressure or pain with exertion, or who
develop fatigue or shortness of breath easily
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
Individuals who are morbidly obese

Consequences of physical inactivity and lack of exercise:

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 known as maturity or adult-onset, non-insulin-
dependent diabetes).
Physical inactivity and lack of exercise contribute to weight gain.

Mental health

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, eight and a half
to nine and a half hours for 10-17 years of age and those 18 and above
need seven to nine hours of sleep. Elderly people need about seven to
nine 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
seven to nine 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).
Do some mind exercises (read, do a puzzle occasionally during the
week).
Try to focus on a process intensely and complete a segment of it over
one 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 time slip away).
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.
Seek help and advice early if you feel depressed, have suicidal
thoughts, or consider harming yourself or others.
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 their prescribing doctor(s).

Avoidance behavior is another key to healthy living. Below are described

some of the major items to avoid if a person is seeking a healthy lifestyle.

Avoid tobacco use

Tobacco use is the most important preventable illness and cause of death in
the U.S., according to the National Cancer Institute (NCI). Tobacco use was
estimated to be the cause of 443,000 deaths in 2010 in the U.S.

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).
Stop using chewing tobacco to avoid oral cancers.

Adverse consequences of tobacco use:

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.
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, uncontrolled hypertension, obesity, and a sedentary
lifestyle.
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) were due to smoking.
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, bronchitis, and pneumonia in babies, and
aggravate asthma in children. Secondhand smoke (sometimes referred
to as passive smoking) can also cause lung cancer.

Comments and recommendations (tips):

Quitting smoking is difficult to accomplish; tobacco contains nicotine,

which is addictive. Some smokers can quit "cold turkey," but for most,
quitting smoking requires a serious life-long commitment and an
average of six quitting attempts before success.
 Quitting smoking efforts may include behavior modification, counseling,
use of nicotine chewing gum (Nicorette Gum), nicotine skin patches
(Transderm Nicotine), or oral medications such as bupropion (Zyban).