13/10/2022
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How to Maintain a Happy Healthy Lifestyle?
These are the three ways to a Happy Healthy Lifestyle
1. The Importance of Good Nutrition
Your daily food choices make a big difference in your health.
Why it's important
Most people know good nutrition and physical activity can help maintain a healthy weight. But the benefits of good nutrition go beyond weight. Good nutrition can help:
Reduce the risk of some diseases, including heart disease, diabetes, stroke, some cancers, and osteoporosis
Reduce high blood pressure
Lower high cholesterol
Improve your well-being
Improve your ability to fight off illness
Improve your ability to recover from illness or injury
Increase your energy level
What is good nutrition?
Good nutrition means your body gets all the nutrients, vitamins, and minerals it needs to work its best. Plan your meals and snacks to include nutrient-dense foods that are also low in calories.
Tips for eating well
Eat plenty of fruit
To get the benefit of the natural fiber in fruits, you should eat fruit whole rather than as juices.
Eat plenty of vegetables
Eat a variety of colors and types of vegetables every day.
Eat plenty of whole grains
At least half of the cereals, breads, crackers, and pastas you eat should be made from whole grains.
Choose low fat or fat free milk
These provide calcium and vitamin D to help keep your bones strong.
Choose lean meats
Lean cuts of meat and poultry have less fat and fewer calories but are still good sources of protein.
Try other sources of protein
Try replacing meats and poultry with fish, beans, or tofu.
How to fix 5 common eating problems
As you age, you may lose interest in eating and cooking. Small changes can help you overcome some of the challenges to eating well.
1. Food no longer tastes good.
Try new recipes or adding different herbs and spices. Some medicines can affect your appetite or sense of taste - talk to your doctor.
2. Chewing difficulty.
Try softer foods like cooked vegetables, beans, eggs, applesauce, and canned fruit. Talk to your doctor or dentist if there is a problem with your teeth or gums.
3. Poor digestion.
Talk to your doctor or registered dietician to figure out which foods to avoid while still maintaining a balanced diet.
4. Eating alone.
Try dining out with family, friends, or neighbors. See if your local senior center hosts group meals.
5. Difficulty shopping or cooking.
Check with your local senior center for programs that can help you with shopping or preparing meals.
2. Dietary Supplements: Make Sure You Get the Benefits
Our bodies depend on a steady supply of vitamins, minerals, and other nutrients for good health throughout our lives. Yet it can be challenging to get all the essential nutrients we need from food alone.
While dietary supplements cannot take the place of healthy eating habits, they can provide adequate amounts of essential nutrients when used responsibly. In fact, nearly 3 in 5 Americans use supplements each month to benefit their health.
Dietary supplements can play a vital role in a healthy lifestyle, if you are a well-informed consumer. Here are some questions and answers on what you need to know to safely select and take dietary supplements.
What are dietary supplements?
Dietary supplements are products that contain vitamins, minerals, botanical or herbal ingredients, amino acids (the building blocks of proteins), and enzymes (complex proteins that speed up biochemical reactions). They are commonly sold in various forms, including tablets, capsules, powders, and liquids.
Dietary supplements are not medicines and they do not cure disease, but they are regulated by the U.S. Food and Drug Administration (FDA).
Are dietary supplements safe to take?
Consumers should feel secure that dietary supplement manufacturers are responsible for ensuring the safety of their products, and must follow a number of standards meant to ensure quality in the manufacturing and labeling of their products.
If a serious problem associated with a supplement occurs, such as a side effect, manufacturers must report it to FDA as an adverse event. FDA can take dietary supplements off the market if they are found to be unsafe or if the claims on the products are false and misleading.
However, it is important to find out as much information as possible about a dietary supplement before taking it. While the internet can provide a great deal of helpful information, often times it is difficult to know whether the information is accurate or not. The basic rule of thumb to remember is that if it sounds too good to be true, it probably is. You can always speak to your healthcare provider or contact the manufacturer of the product directly if you have any questions.
Who benefits from dietary supplements?
People take dietary supplements for a number of reasons, including to:
Maintain their general health
Support mental and sports-related performance
Provide immune system support
Yet certain individuals may need them especially, including:
Women Who Are Pregnant or May Become Pregnant – Women who may get pregnant should consume 400 micrograms of folate on a daily basis, either from food or supplements, to safeguard against birth defects. Folate is a B vitamin, needed to produce genetic materials, including DNA. It’s available in prenatal vitamins that may also contain helpful levels of iron and calcium.
Older Adults – As we age we may need certain vitamins and minerals more than younger people. These could include calcium and Vitamin D, which are important for bone strength, Vitamin B-6 that helps form red blood cells, and Vitamin B-12 that helps maintain nerves and red blood cells.
People with Food Allergies or Restricted Diets – If you are vegan, have food allergies or an intolerance to lactose, or have difficulty digesting or absorbing nutrients, dietary supplements may provide you with important benefits.
Should I talk to my healthcare provider about dietary supplements?
Short answer – yes! While dietary supplements are available without needing a prescription from your healthcare provider, there are important reasons to loop them into the conversation.
At the top of the list: Dietary supplements may interact with prescription or over-the-counter (OTC) medicines you are taking, so it’s important to check with an expert who gets the big picture. Your healthcare provider can help find the right supplement for you.
It’s also important to notify your healthcare provider of the dietary supplements you are taking when being treated for a health condition – such as heart problems or high blood pressure – or if you are pregnant or could become pregnant.
How can I learn more about the dietary supplement I’m taking?
A good place to start is the product label. The FDA requires all dietary supplements to identify certain information on their labeling, including an ingredient list and “Supplement Facts” label.
The “Supplement Facts” label includes a Daily Values (DV) table that tells you what percentage of your daily requirement is provided by each nutrient in the product. For instance, if the label says 80% DV for Vitamin C, that means a dosage provides about 80 percent of your daily requirement for Vitamin C. The numbers are based on a daily diet of 2,000 calories, so view them as an estimate. The label will also show you the proper serving size, guidance you must take seriously.
The FDA recently mandated changes to the “Supplement Facts” label that all dietary supplement manufacturers must follow. These changes, which are designed to better provide you with the information needed to make informed choices about your health, include:
New Daily Values (DVs) to reflect the latest nutrition science and changing American diet
Vitamins A, D, and E will now be measured in milligrams (mg) or micrograms (mcg)
Folic acid will be listed as folate and measured in micrograms (mcg) of dietary folate equivalents (DFEs)
For products that contain sugar, you will now see the amount and % of DV.
For more information on these dietary supplement label changes, talk to your healthcare provider.
Sound like a lot to keep in mind? Maintaining a daily log can be a good way to stay on track. You can create an overall record of your medications and supplements – including how much to take of each product and when to use it – by downloading this form.
Are there any side effects to watch out for when taking dietary supplements?
If you take dietary supplements as directed, follow all guidelines, and consult with your doctor, the risks are low. Some side effects from dietary supplements include upset stomach, heartburn, gas, and bloating.
More serious adverse health events could happen if you do not adhere to instructions. Nausea, bleeding, headache, and liver damage are a partial list of the dangers that may arise with unsafe use.
Importantly, healthcare providers can provide guidance on whether a dietary supplement may interact with a medication you are taking.
Report a Problem. Tell your doctor of any issue you experience with a dietary supplement. The FDA asks that you also let them know if you experience a problem or illness from such a product.
3. The Benefits of Physical Activity
Regular physical activity is one of the most important things you can do for your health. Being physically active can improve your brain health, help manage weight, reduce the risk of disease, strengthen bones and muscles, and improve your ability to do everyday activities.
Adults who sit less and do any amount of moderate-to-vigorous physical activity gain some health benefits. Only a few lifestyle choices have as large an impact on your health as physical activity.
Everyone can experience the health benefits of physical activity – age, abilities, ethnicity, shape, or size do not matter.
Immediate Benefits
Some benefits of physical activity on brain health happen right after a session of moderate-to-vigorous physical activity. Benefits include improved thinking or cognition for children 6 to 13 years of age and reduced short-term feelings of anxiety for adults. Regular physical activity can help keep your thinking, learning, and judgment skills sharp as you age. It can also reduce your risk of depression and anxiety and help you sleep better.
Weight Management
Both eating patterns and physical activity routines play a critical role in weight management. You gain weight when you consume more calories through eating and drinking than the amount of calories you burn, including those burned during physical activity.
To maintain your weight: Work your way up to 150 minutes a week of moderate physical activity, which could include dancing or yard work. You could achieve the goal of 150 minutes a week with 30 minutes a day, 5 days a week.
People vary greatly in how much physical activity they need for weight management. You may need to be more active than others to reach or maintain a healthy weight.
To lose weight and keep it off: You will need a high amount of physical activity unless you also adjust your eating patterns and reduce the amount of calories you’re eating and drinking. Getting to and staying at a healthy weight requires both regular physical activity and healthy eating.
Reduce Your Health Risk
Cardiovascular Disease
Heart disease and stroke are two leading causes of death in the United States. Getting at least 150 minutes a week of moderate physical activity can put you at a lower risk for these diseases. You can reduce your risk even further with more physical activity. Regular physical activity can also lower your blood pressure and improve your cholesterol levels.
Type 2 Diabetes and Metabolic Syndrome
Regular physical activity can reduce your risk of developing type 2 diabetes and metabolic syndrome. Metabolic syndrome is some combination of too much fat around the waist, high blood pressure, low high-density lipoproteins (HDL) cholesterol, high triglycerides, or high blood sugar. People start to see benefits at levels from physical activity even without meeting the recommendations for 150 minutes a week of moderate physical activity. Additional amounts of physical activity seem to lower risk even more.
Some Cancers
Being physically active lowers your risk for developing several common cancers. Adults who participate in greater amounts of physical activity have reduced risks of developing cancers of the:
Bladder
Breast
Colon (proximal and distal)
Endometrium
Esophagus (adenocarcinoma)
Kidney
Lung
Stomach (cardia and non-cardia adenocarcinoma)
If you are a cancer survivor, getting regular physical activity not only helps give you a better quality of life, but also improves your physical fitness.
Strengthen Your Bones and Muscles
As you age, it’s important to protect your bones, joints, and muscles – they support your body and help you move. Keeping bones, joints, and muscles healthy can help ensure that you’re able to do your daily activities and be physically active.
Muscle-strengthening activities like lifting weights can help you increase or maintain your muscle mass and strength. This is important for older adults who experience reduced muscle mass and muscle strength with aging. Slowly increasing the amount of weight and number of repetitions you do as part of muscle strengthening activities will give you even more benefits, no matter your age.
Improve Your Ability to do Daily Activities and Prevent Falls
Everyday activities include climbing stairs, grocery shopping, or playing with your grandchildren. Being unable to do everyday activities is called a functional limitation. Physically active middle-aged or older adults have a lower risk of functional limitations than people who are inactive.
For older adults, doing a variety of physical activity improves physical function and decreases the risk of falls or injury from a fall. Include physical activities such as aerobic, muscle strengthening, and balance training. Multicomponent physical activity can be done at home or in a community setting as part of a structured program.
Hip fracture is a serious health condition that can result from a fall. Breaking a hip have life-changing negative effects, especially if you’re an older adult. Physically active people have a lower risk of hip fracture than inactive people.
Increase Your Chances of Living Longer
An estimated 110,000 deaths per year could be prevented if US adults ages 40 and older increased their moderate-to-vigorous physical activity by a small amount. Even 10 minutes more a day would make a difference.
Taking more steps a day also helps lower the risk of premature death from all causes. For adults younger than 60, the risk of premature death leveled off at about 8,000 to 10,000 steps per day. For adults 60 and older, the risk of premature death leveled off at about 6,000 to 8,000 steps per day.
Manage Chronic Health Conditions & Disabilities
Regular physical activity can help people manage existing chronic conditions and disabilities. For example, regular physical activity can:
Reduce pain and improve function, mood, and quality of life for adults with arthritis.
Help control blood sugar levels and lower risk of heart disease and nerve damage for people with type 2 diabetes.
Help support daily living activities and independence for people with disabilities.
Now that you have seen some of the ways to better your health you can benefit yourself a whole lot more by visiting our website where we can help you live your best life.
