 What Everybody Ought to Know About Their Health
Americans lead the world in medical research and standard of living. But we are far from the head of the line when it comes to life expectancy and health. Good health starts with lifestyle and nutrition.
 Nutrition
We often eat impulsively on the run, and choose fast food, snacks or whatever is close at hand. When it comes to nutrition, we tend to grab onto one issue as a cure-all. Remember the the low-fat fad that, in practice, replaced the fats in packaged goods with lots of sugar. Next we focused on foods that contain trans-fats. And, meanwhile, the high-protein diet plans became popular. All the time we ignored the bigger picture.
For total nutrition, choose meals in the Mediterranean style, with vegetables, fruit, fish, whole grains and lean meat. Good oils come from nuts, seeds, olive oil and fish. Avoid processed foods that contain chemical additives and artificial sweeteners. Keep your portions small, too. Overeating contributes to early mortality.
Hydration
A gallon of water every day is the ideal target. Part of your water requirement will be provided by soups, fresh vegetables and beverages, so a gallon of water a day is a reasonable goal. Muscle cramps are often a sign of inadequate hydration.
Exercise
Regular daily exercise, no matter what kind, improves all your metabolic functions. Become more active, move more, and burn more of those calories that are otherwise destined to become fat cells. Just get started moving. A short walk is better than no walk at all. Regular, moderate exercise is the key to fitness.
Supplements
Ideally, your meals should provide all the nutrition you need. But that is seldom the case. A daily multi-vitamin will ensure that you are getting the minimum required vitamins and minerals. A fish oil capsule or a flax seed oil capsule provides the valuable omega-3 fatty acids you need. Omega-3’s are helpful in reducing cholesterol, improving brain function, and preventing heart disease, to mention just a few of their benefits. Folic acid is important for cell function and for preventing birth defects and heart disease.
Skin Care
Overexposure to the sun is a major factor in skin cancer. Happily, skin cancer has a 95 percent cure rate when detected early. But prevention is the best policy. Use an SPF 15 (or higher) sunscreen outdoors to block the UVB rays from the sun. No sunscreen is completely waterproof, so reapply it after swimming. Sunscreen does not block the UVA rays, which cause serious melanomas. Avoid the noon sun, and wear a hat, sunglasses and protective clothing.
Sports Injuries
Use common sense when you exercise. Over-exercise wears out the joints and causes pain and loss of use. Develop overall fitness, rather than relying exclusively on one sport. Warm up before workouts, exercise regularly, and give your body time to recover from exertion.
Lifestyle Factors
Do not smoke, period. There are some excellent guided programs available to get you off nicotine. Do not drink alcoholic beverages in excess. Avoid non-pharmaceutical drugs. If you always wear your seatbelt in the car, you will add years to your expected lifespan.
Mental Health
Important as it is, mental health doesn’t get a lot of attention in our society. Nutrition is one of the factors in mood and mental health, as is substance abuse. Reduce the stress in your life. Build warm relationships with other people. Stay in touch with friends and family. Find a way to participate in society and stay useful. If you become anxious or depressed, ask for help right away.
I hope life brings you much success. I wish you a very happy day.
----- Surfer Sam
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