There are no secrets to improving your health. Just by doing a quick internet search you will find various articles and studies with tips and guides. These are all helpful tools in maintaining overall great health. Let’s review some options here.
Monitor Your Weight
According to the State of Obesity, the average American is more than 24 pounds heavier today than in 1960. This makes you more likely to have conditions such as, high blood pressure, diabetes, gout, and osteoarthritis. With a helpful tool, such as a BMI calculator you can review your weight and monitor it. Ideally, you need to be at the target weight for your body type.
Cut Back on Salt and Fat
Excessive amounts of salt and fat in our diets is a major cause of illness. Too much salt in your food may cause high blood pressure and increases the likelihood if developing heart disease or suffering from a stroke by 3 times. Cutting down on fat will not only reduce your calorie intake but it will also reduce your cholesterol.
Try implementing these healthy fats into your diet:
- Avocados
- Olives
- Nuts
- Peanut Butter
- Fish (Salmon, Tuna, Trout)
- Soymilk
Stay Active/Exercising
Everyone knows that exercising daily is a key component to improving your health. It’s a great way to feel better, lose weight, gain health benefits and get a better night sleep.
According to the American Heart Association, physical activity improves blood circulation, which reduces your risk of heart disease. An easy way to shed calories from your diet is to drink water instead of sugary drinks.
Key points to remember while exercising:
- Listen to your body
- Don’t rely solely on cardio
- Be consistent
- Start slowly if you are overweight
- Gently increase your intensity
- Try running
- Stick with it!
Quit Smoking – It Can Save Your Life
Did you know that the heart attack rate for smokers is 70 percent higher than for non-smokers? Deciding to stop doesn’t seem so bad when you review the benefits of quitting. After 20 minutes your blood pressure and pulse return to normal. After 24 hours, your lungs begin to clear and at 9 months, coughing and shortness of breath decrease and your energy increases. Following through with quitting doesn’t have to be difficult. Find a support group that works for you, or seek help from a professional.
Laugh
Laughing can boost blood flow by more than 20 percent. That is incredible for something so enjoyable and fun to do. Laughter helps by decreasing stress hormones and increasing immune cells and infection fighting antibodies. Laugher also benefits us by triggering the release of endorphins, the body’s natural feel-good chemicals.
Ways to have a good laugh are endless, but here are few to get you started:
- Read funny books
- Watch a comedy movie or TV show
- Host game night
- Play with a pet
- Share a joke with someone
- Play with children
- Make time for activities (e.g. bowling, karaoke, miniature golf)
Keep Your Brain Active
Have you heard the saying “if you don’t use it, you lose it”? There may be some truth to this, for the brain at least. Research has found that keeping the brain active appears to increase its vitality and may even generate new brain cells. Resulting in a low chance of Dementia and/or Alzheimer’s.
Maintain curious and involved in your hobbies and commit to lifelong learning. Reading, writing and working on crossword puzzles are all excellent activities that can help keep your brain sharp.
Dr. Bryan is a board certified Orthopedic Surgeon. To learn more about Dr. Bryan or to schedule an appointment call (713) 441-3470.
Get a head start by filling out your pre-appointment forms here.