Healthy Living
SIMPLY Good Health
Everyone wants to avoid illness and feel well. Much of the advice on preventing disease and staying healthy is confusing and conflicting. But wellness doesn’t need to be complicated, difficult or expensive. So far, we can’t change our genetic tendency toward certain diseases but we can prevent or minimize many of the common ailments that plague us by simple changes in the way we live. Consider how you and your family are doing in these areas.
S- SLEEP
I frequently evaluate patients for fatigue. After asking a few questions, I usually learn that the person gets little sleep, sleeps poorly, or both. Many people view sleep as a luxury, when in fact it’s a necessity for good health, just like eating. Sleep deprivation can cause headaches, depression, poor concentration and decreased motor skills, like driving.
It’s wise to get 7 to 8 hours of sleep nightly. To sleep better, limit your caffeine intake as well as other stimulants like diet pills and decongestants. Cease stimulating activities like television and computer 2 hours before bedtime. A warm bath, soothing music, and light reading may help you relax and fall asleep easier.
I- INHALE/EXHALE
When we are anxious or afraid, we tend to speed up our breathing, or hyperventilate. When we hyperventilate, our hearts speed up, our muscles tense, we may feel lightheaded or dizzy, which in turn makes us feel that much more anxious. If we deliberately slow down our breathing, we feel calmer, more in control, and relaxed.
Be careful what you breathe also. All the bad things you’ve heard about cigarette smoking are true. It’s the single greatest health hazard in our society, causing heart attacks, strokes, lung cancer, emphysema and osteoporosis, and aggravating many other health problems, like asthma, allergies, and respiratory infections. If you are a smoker, the best thing you can do for your health is to quit. Good for you if you don’t smoke -don’t start.
If you live in an area of high air pollution, stay indoors on days when levels are high. When you do go out, try limiting activity to early morning or after sunset when ozone levels are lower.
M-MEALS
Among all the recently touted health information, nutrition is the most confusing and controversial. But most experts still agree on the basics.
Instead of square meals, think triangle, or more specifically a pyramid. At the bottom are breads and cereals, including pasta and rice. Some fear that carbohydrates will cause weight gain, but using whole grain varieties increases fiber, which tends to keep us from overeating. Experts recommend 6 to 11 servings daily. Then add 3 to 5 servings of vegetables, and 2 to 4 servings of fruits. We need 2 to 3 servings from the milk group, milk, cheese and yogurt, and from the meat group, which includes poultry, fish, eggs, beans and nuts. We should choose low fat varieties of these foods. At the very tip of the pyramid are the fats, oils and sugar, which should be used sparingly. Preferred fats are the unsaturated ones- canola, olive, peanut, and soybean oils. Bake, broil, grill, or steam foods rather than fry.
P-PRACTICE SAFETY AND HYGIENE
It doesn’t take a lot of time, money, or fancy equipment to make your home safer and healthier.
Washing hands before food preparation and eating is a simple yet effective way to prevent illness. Make sure kitchen counters and cutting boards have been thoroughly cleaned, especially after exposure to raw meat. Wash fruits and vegetables carefully.
Install smoke detectors in your home and keep a fire extinguisher on hand. Develop a family plan for evacuating your home in case of fire. Children should know how and when to call 911. If you own guns, store them securely.
Whether required by law or not, always wear your auto seat belt. Use appropriate child restraint seats. Helmets can prevent serious head injuries during activities like bicycling, skating, skiing, and skateboarding.
L-LIFESTYLE
Americans have adopted sedentary lifestyles in work and even recreation. Many adults and even children spend more time watching television, at the computer, or playing video games, than sports and exercise. Fitness experts recommend everyone increase their physical activity to a minimum of 30 to 60 minutes of aerobic activity 3 to 5 times per week. This can easily be incorporated into our daily routine by walking instead of driving wherever possible, taking the stairs instead of elevators, and doing active chores, like housework and yard work.
Y-YOURSELF
Don’t neglect taking care of yourself. If you’re healthy, you have more energy to take care of your family and to fulfill your outside commitments. Far from being selfish, you’re doing them a favor.
When was the last time you saw your doctor for a check-up? Adults need screening for blood pressure, cholesterol, breast, cervical, and colon cancers, and diabetes at regular intervals.
Are your immunizations up to date? Adults need a tetanus booster every 10 years and an annual influenza vaccination. There are also immunizations for pneumonia and hepatitis for high-risk people.
Are you following your doctor’s recommendations for care of any chronic illnesses? Managing conditions like high blood pressure, diabetes, and high cholesterol can prevent complications later in life.
In the midst of a busy life, taking care of family, job, church and community, make time for yourself. Build margin into your day so every minute is not over committed. Take a retreat now and then, whether it’s a weekend, a day, or an hour. During your retreat, do something just for yourself. Have a picnic in the park. Read the Bible or poetry. Relax in a bubble bath while listening to soothing music. Burn fragrant candles while sipping herbal tea. These activities renew and rejuvenate our minds, bodies, and spirits, helping us face the world again with energy and enthusiasm.
With these few easy steps, you and your family can achieve good health SIMPLY.
Author’s info
Dr. Aletha Oglesby is a family practice physician, wife, mother of two sons, freelance writer and medical missionary. She has traveled to Latin America, Asia and Europe doing medical mission outreaches. She and her husband Raymond, a computer consultant and software developer, founded and direct World Partnership Ministries, a non-profit ministry dedicated to "showing God's love and grace to the world with computer and medical technology." www.worldpartnerministries.com
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Great article. Very clear. Very helpful. Much appreciated at this time! Thanks!
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