Wellness ABC’s
While students are returning to school, for consumers interested in learning new developments in the health and wellness field, there is a lot to discover! As the days grow shorter and the sun-drenched days of summer begin to fade, it is important to check your skin for any signs of change, especially if you have accumulated years of sun exposure: a total body skin exam by a dermatologist beginning at age 50 or earlier in people with risk factors such as a personal history of skin cancer or with excessive sun exposure, then annually. This is crucial since skin cancer is the most wide-spread cancer in U.S., and melanoma is often deadly. So, think “A” for annual.
Also, designate “A” for annual mammogram if you are a woman over 40; annual screening for prostate cancer beginning at age 50 for men, age 40-45 for black men or men with a family history of prostate cancer.
For the letter “B”, be active! Regular physical activity is essential for reducing risks of cardiovascular diseases, several kinds of cancer, diabetes, preventing osteoporosis, and delaying the decline into the disability zone. And if all that were not enough, exercise is a proven mood elevator.
As for letter “C”, count: count-calories to maintain a healthy weight and keep a close eye on cholesterol. Everyone older than 20 should have cholesterol levels checked at least every five years.
“D” is for dishing up fruits, veggies, and whole grains. In addition to these foods being nutritional powerhouses, their high fiber content can help lower chances of developing an unwanted “D” – type 2 Diabetes! And keeping a food diary is proven to help with weight loss, too!
“E” – evaluate your risk factors in relationship to your lifestyle. Look at your family history and know your numbers; make necessary lifestyle changes:
Total Cholesterol: 200 or lower
HDL: 60 or higher
LDL: less than 100
Triglycerides: 150 or less
Diabetes – determined by blood sugar levels – Normal fasting blood sugar, less than 100 mg/dL; Pre-diabetes fasting blood sugar: 100 – 125mg/dL; Diabetes fasting blood sugar: 126 mg/dL or greater
Waist circumference – the larger your waist measurement, and the more “apple” shaped you are, the higher your risk for heart disease and type 2 diabetes. Women: aim for 30” or less; men 36” or less.
“F” – friendships matter. Having a network of reliable, supportive friends who can lend a helping hand in hard times, and share in fun times has been proven to extend longevity.
“G” – give back. However you choose to, through your church or synagogue, volunteer or community organization, or simply by being a good neighbor, helping others is good for the heart – of both the giver and the receiver. And it fosters gratitude, too.
“H” – hugs! Yes, hugs. Research shows we need a minimum of 5 hugs a day for good health. ‘Nuff said!
“I” is for intention. Make your intention for the day for your own self-care and your contribution to the world’s well-being and you’ll be well on your way to putting what you’ve learned into practice!
“J” – Join us for the creative arts for health and healing workshops. See our website at www.healing-bridges.com.
“K” – keep going ~ the benefits of a healthy lifestyle remain as long as the lifestyle remains in place.
“L” –look for more lessons on healthy living in future issues.
|
“Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.” ~Plato |