Leave the pepper on the table but hide the salt, suggests a kidney specialist and researcher. Consuming excess sodium can increase the risk of developing hypertension which strikes one in every three women in their lifetime.
Indeed health, they say is wealth? Little wonder why many especially women dream of losing 50 pounds; quit smoking and get ten hours sleep; all in a bid to stay healthy.
But the more grand one’s goal may be, the more daunting the path to achieving it. A director of the office of Research on Women’s Health said “When you set magnificent goals which you fail at achieving, you’re not helping yourself. Instead take small steps to improve your health.
You can be proud of your accomplishments, build on them and not get overwhelmed. There are 12 super-simple ways to get on the road to making a lifelong difference in one’s health. They may look so trivial but a constant commitment to carrying out these steps can do a world good. Consider these amazing easy ideas.
Put away the salt: leave the pepper on the table but hide the salt, suggests a kidney specialist and researcher. Consuming excess sodium can increase the risk of developing hypertension which strikes one in every three women in their lifetime. Banning salt can stop an automatic shake-before-you-taste reflex and help cut back.
Other ways to get closer to the recommended daily allowance of only 1500 milligrams of sodium or two third of a tablespoon of salt are to swap salt for seasonings like garlic, cilantro or citrus zest when cooking and opt for fresh or frozen vegetables instead of canned which are often laden with sodium.
Insist that he uses protection. It is believed that majority of HIV infections in women come from sexual contact with men. Condoms can protect one from HIV and other diseases but only when you insist that your guy wears condom. Keeping some on hand might be fun. You may enjoy sex even more knowing that you are protected.
Lose ten pounds: Experts agree that if you want to lose weight, you’ll probably be more successful if you take baby steps rather than try to reach an overwhelming goal of 50 or 75 pounds. The best part is that ten pounds (think two five-pound bags of sugar or just a ten-pound dumbbell) is a lot and can make a huge difference on your frame and your fitness. That loss could help you lower your blood pressure and cholesterol to normal levels; decrease your risk of heart disease; diabetes and stroke; and reduce weight strain that cause knee and back paint. Make an appointment to talk to your doctor or nutritionalist about developing a plan to help you slim down.
Leave a little food on your plate. Large portions equals weighty problems. But you can consume fewer calories by making simple, savvy efforts to eat less food at each meal. For example, the next time you go out to a restaurant, share the dishes you order with a friend, ask the server to box up half your meal before he even brings it out or simply don’t clean your plate. Nutritionalists suggest that “if you make an effort to eat only half of what’s on your dish and don’t go back for seconds, you can literally cut your calories in half over time.”
Know numbers other than your height and weight. We’re talking about blood pressures, cholesterol levels and blood glucose. Now before your eyes glaze over, remember how critical these digits are to maintaining heart health and gauging whether you’re at risk for diabetes. “Keeping an on going record of those numbers is key to making changes that can reduce, your risk for heart disease and stroke,” an expert advised.
Yet many women have undiagnosed and untreated high blood pressure because they don’t known their state or their health risks, some experts say. Find your information on a copy of your most recent physical, write it down and talk to your doctor about where you stand and where you need to be.
Take a good look at the woman in the mirror. Many women are less likely to die of skin cancer but more likely to die from it. So you still need to be vigilant about checking yourself out. Skin cancer is treatable if caught early. Scan your body once a month for moles that are asymmetrical, have irregular borders, vary in color, are larger than a pencil eraser or have change overtime. Check arms, legs and the trunk of your body, palms of your hands, the soles of the feet and between fingers and toes. These are places where there tend to be signs of skin cancer. If you find a suspicious mole or mark go to your dermatologist for diagnosis and treatment.
Put grains on your grocery list. Adding fiber to your daily diet can help reduce your risk of colorectal cancer, experts say. Not sure how to get more? Simply tweak your shopping list. Start loading up on whole grain breads instead of low-nutrient and low-fiber bread. Switch to buying brown rice or wheat pasta instead . Or pick up rolled oats or whole grain cereal that you can crush and use in the place of bread crumbs for baked chicken and fish dishes.
Floss after you brush at night. It only takes a few minutes, but it can make a world of difference-not only for your smile but also for your overall health.
Studies show there may be a link between the plaque build up that causes gum diseases and plaque build up in arteries that can lead to heart disease and stroke according to a neurologist.
Go fishing: Include fatty fish like salmon, mackerel and sardines in your diet twice a week experts suggest. The Omega-3 fatty acids found in these coldwater fish not only help protect the heart, but studies have showed that eating fish may also reduce your risk of diseases that affect your eyesight such as age-related macular degeneration and glaucoma which is the leading cause of blindness.
Have a salad to get closer to the five to eight servings of fruits and veggies you need. Get moving for ten minutes. If the recommended 30 minutes of moderate exercise three times a week such as walking, swimming or bike riding seems overwhelming at first, break it down into three manageable ten minute intervals, experts suggest. It is just 600 seconds. You can do it schedule your ten – minute blocks of fitness throughout the day like when you get up in the morning, during your work break or lunchtime and right after dinner. Thirty minutes a day of cardiovascular exercise can go a long way toward improving your health, experts advised.
Use relaxation techniques like yoga to help reduce stress, which can contribute to problems ranging from allergy attacks to depression to the heart.