Welcome to wellness Simple, powerful tips for a lifetime of good health BY SA NDR A STR IEBY
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HE tips in this article — 10 for everyone, plus a few specifics for men and women — can help you navigate your personal journey to good health. Like any journey, the path to lifelong wellness unfolds one step at a time. This is a kit of parts, not a list of rules. Choose your priorities and focus on what matters most to you to build healthy habits over time. Tip No. 1: Exercise New exercise guidelines for Americans say “Adults need 150 minutes of moderate-to-vigorous aerobic activity each week, with muscle-strengthening activities on two days during the week to stay healthy” — and fewer than a quarter of us get enough. Blue Bradley, ARNP at Family Health Centers in Twisp, explains the benefits: “Varied exercise most days of the week for at least 30 minutes … can not only help with
weight loss, but also help with diabetes, high blood pressure, limiting bone loss, and has been shown to improve your mood.” And it may help you live longer; the guidelines attribute 10% of premature deaths to inadequate aerobic exercise. Moderate-to-vigorous aerobic activity can include running, brisk walking, hiking, bicycling, kayaking, playing basketball, dancing, swimming, gardening, and household chores like vacuuming and sweeping. Weightlifting, resistance training, and some forms of yoga and tai chi strengthen muscles. Find something you like, check with your doctor to be sure it will help rather than harm you. Start slow if you’ve been inactive, and build up gradually to avoid injury. Tip No. 2: Eat smart Nutrient deficiencies have decreased in the United States, but dietary imbalances still contribute to poor health — including cardiovascular disease, diabetes, overweight and obesity. The USDA’s 2015-2020 Dietary Guidelines for Americans recommend eating a variety of nutrient-dense foods in appropriate amounts, and limiting sugars, saturated fats and sodium. Bradley offers some specifics: “Limit white flour and white sugar
and eat your rainbow daily in fruits and veggies — red, green, orange, blue, yellow.” Tip No. 3: Maintain a healthy weight More than a quarter of Washingtonians are overweight — up from 18% in 2000 and 10% in 1990. Being overweight can put you at greater risk of heart disease, stroke, diabetes, high blood pressure, high cholesterol and some cancers — as
well as being hard on joints and increasing risk of injury. For most people, exercise and a healthy diet are the keys to reaching and maintaining the weight you want. You can expect the process to be slow. Losing 5-10% of your total body weight, and not more than 20 pounds in a year, is a good goal. Diet and exercise aren’t everything, though. Genetics, metabolism and other factors can
Extra tips for women Women’s tip No. 1: Pay special attention to your diet. Women’s brains are structured differently than men’s, which affects nutritional needs. A study published last year reports that “women are less likely to experience mental well-being until a balanced diet and a healthy lifestyle are followed,” and that a Mediterranean-type diet is conducive to women’s well-being. Too many fats and sugars, on the other hand, can be bad for your brain. Women’s Tip No. 2: Take good care of your bones. Women are at greater risk of osteoporosis and fractures than men. That’s partly because women’s bones tend to be smaller and thinner than men’s, and partly because women’s bones are protected by estrogen, which diminishes with age. Building bone mass before menopause and maintaining it afterward will reduce your risk. The keys to bone health: a balanced diet,
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adequate calcium and vitamin D, bonestrengthening activity, limiting alcohol, and not smoking. What kinds of activity are good for your bones? “Jumping jacks, running, brisk walking, and weight-lifting exercises,” at least three days a week, according to the current Physical Activity Guidelines for Americans. Women’s tip No. 3: Have the recommended health screenings. Work with your doctor to decide which screenings to have and how often, based on your personal and family health history. Screenings for breast, cervical and colorectal cancer are widely recommended for all women; which ones you need will depend on your age and other factors. You may be a candidate for other tests as well. It’s important for women to monitor heart health, too. Heart attack is the leading cause of death for both sexes.
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