Skip to content

Full Descriptions, Sources

Jump to bottom Edit New page
Juhan Sonin edited this page Jun 27, 2016 · 5 revisions

Eat food. Not too much. Mostly plants.

Michael Pollan got it right: real food is better for humans.

The outer aisles of the supermarket are where the healthiest foods are: greens, fruits, poultry, nuts, grains, and dairy. Fill up the cart.

Meals at home and a brownbag lunch at work are more nutritious than eating out.

Research shows that families who eat the evening meal together eat healthier.

Sources:

  • Michael Polan signed off on using that phrase.
  • USDA/Econ Research Services/Is Dietary Knowledge Enough
  • Harvard SPH/Nutrition Source

Drink Water

Water is actually a nutrient. Our bodies need it to replace the large amount lost each day to vital functions. Fluid needs, like energy needs, increase when we're active or outdoor temperatures are high. High-fructose and sugared drinks make us fat and thirsty. Water is the best quencher. An 8-ounce glass of water near your bed at night will remind you to start the day with what you cannot live without. Drink up.

Sources:

Move More

Our ancestors walked 10,000 steps a day. People who walk or run 30 minutes five times a week live longer. An increase in light activity increases fitness, says research, so fidget and putter and do housework. Friends who exercise together stick with it longer. Find an exercise buddy and then...run, bicycle, swim, row, hike, ski, or walk. Make walking a daily habit and get that step count going up.

Sources:

Exercise is Medicine

Exercise habits are as important a vital sign as a person's pulse, heart rate, and temperature. Doctors should ask about, and write down, their patients' activity level. 150 minutes per week of moderate activity should be recommended for baseline health benefits. Exercise can also be included in a treatment plan: for injury recovery, weight loss, and even some mood disorders.

Sources:

Quit Smoking

The health benefits of quitting smoking begin immediately, within 20 minutes, and continue through your life. The use of smoking cessation products and therapies could double or triple the chance of lasting change: try the patch, or a support group. When one spouse quits smoking, the other follows.

Sources:

Smile

In 1872, Charles Darwin suggested that “even the simulation of an emotion arouses it in our minds.” A century later, the facial feedback hypothesis asserted that muscle feedback from facial expressions helped regulate emotions. A change in the body’s expression of emotion might prompt genuine feeling.

Deliberately turning up the corners of your mouth — smiling — may “trick” the mind and body into a better mood.

If you’re tired or stressed, prompt yourself to smile. Your face will appear brighter, refreshed, and more approachable. Because of mirror neurons, people are likely to smile back and boost your mood.

Sit Less

It’s not a new idea: people have known since the 1950s that sitting for long periods of time is not good for your health. Prolonged sitting has been found to slow the body’s metabolism of glucose and significantly cuts the production of enzymes that break down fats in the blood.

But standing all day isn’t good for us, either. It burns a few more calories, but it strains the circulatory system, legs, and feet, and increases the risk of varicose veins.

How to find a happy medium at work? Try these tips:

  • Sit while writing or doing computer work
  • Stand while talking on the phone
  • Hold standing meetings—keep them short!
  • Visit a co-worker instead of sending a text or e-mail
  • Every 20–30 minutes, stand up and move for a couple of minutes

Speak Up

Physicians have an important role to play in health advocacy for patients and populations. Their voices are needed in the community: as community volunteers, public health and public policy experts, and in other roles that support human well-being. In fact some researchers believe that advocacy competencies should be introduced in medical schools.

Many doctors still feel there is too much risk in acting publicly. Some are overwhelmed by the administrative demands of healthcare reform. Others are simply burned out.

Just as patients must learn to advocate for themselves, so do medical practitioners.

Ask Questions

Being a strong self-advocate is important to your health, even when you aren’t sick. Here are some tips to remember:

  • Become an active participant in your own healthcare plan.
  • Know your rights.
  • Learn how to communicate clearly.
  • Identify your needs and wants.
  • Keep track of your health information.
  • Learn how to access your medical records.
  • Learn about your special needs or conditions.
  • Ask questions, before, during, and after an appointment.
  • Record what the doctor tells you.
  • Bring a trusted advisor along to your appointments.

You deserve to be treated with dignity and respect. If you aren’t comfortable talking with your healthcare provider or other members of your care team, seek help through counseling or patient advocacy resources.

Sugar Kills

Sucrose. Fructose. They’re not just about cavities and empty calories any more.

Research suggests that sugar’s negative impact on human health results not only from its caloric value—it’s in how our bodies process sugar, and that is the same whether one is lean or obese. High sugar consumption is closely linked to metabolic syndrome, insulin resistance, diabetes, and several other chronic disorders.

Added sugars are hard to avoid in the American diet. Reduced-fat products, “naturally sweetened” items, fruit and vegetable juices, and many low-fat, low-sodium “healthy” foods are loaded with sugar.

Talk to your care team. Learn to read food labels. Question information sources. Know your risks.

Slow Down

Rushing produces errors. Being distracted when you are with someone prevents deep connection. Hurrying through a meal diminishes your enjoyment of the food and may upset your digestion.

  • A human be-ing, not a human do-ing.
  • Let yourself have some silence.
  • Single-tasking--focus completely on one thing at a time.
  • Do less. Decide what is really important, and let the rest go.
  • Reduce your commitments.
  • Learn to be present, no matter what you are doing.
  • Disconnect from the electronic world.
  • Focus on the people, nature, food as you eat it.
  • Breathe

Shrink the Drink

If you drink alcohol, moderation is key. Alcohol overuse can increase your risk for cancer, pancreatitis, liver disease, high blood pressure, stroke, heart damage, accidental death, and suicide.

Try these tips to curb your alcohol intake: Use a smaller glass Substitute flavored seltzer or juice Check alcohol content and choose the lighter option Avoid drinks with ambiguous amounts of alcohol like punch and cocktails Choose activities that don’t involve drinking

Check (Manage?) Your Blood Sugar

If you are diabetic, keeping track of your blood glucose (blood “sugar”) level is an essential part of your care plan. Talk with your doctor about your target levels and what to do if your glucose level is too high or too low. A diabetes educator can explain the tools, techniques, recording methods, and how to interpret your numbers.

Blood glucose levels can be affected by food, medicine, and activity. In addition to following your regular tracking schedule, check your blood if you experience any of these symptoms of low blood sugar:

  • Hunger
  • Trembling
  • Sweating, light-headedness
  • Sleepiness
  • Anxiety or confusion

Keep a record of your blood glucose numbers, the time of day, and any other relevant information to share with your care team.

Know Your Diabetes Plan

Staying healthy with diabetes can mean lifestyle changes. Together with your care team, you can create a plan to actively manage your diabetes in the context of your overall health. A diabetes management plan helps remind you to:

  • Check blood sugars
  • Check feet
  • Eat healthy
  • Exercise regularly
  • Manage weight
  • Reduce salt
  • Take meds regularly
  • Manage stress
  • Get enough sleep
  • Quit smoking
  • Limit alcohol

You can live a healthy life with diabetes, and your care team is there to guide you.

Check Your Blood Pressure

Keeping a log of your blood pressure readings gives your care team an accurate view of how your treatment is working. It can also reduce the risk of false readings during visits.

When checking your blood pressure at home, keep these tips in mind:

  • Relax—no cigarettes, caffeine, or exercise 30 minutes before.
  • Sit with your back supported, arm flat on a surface, and feet on the floor.
  • Take multiple readings—two or three—with a minute in between.
  • Measure at the same time every day.
  • Record the reading, date, and time and share it with your doctor.
  • If your systolic pressure (top number) is 180+ or diastolic pressure (bottom number) is 110+, go to a hospital.

Manage Your Blood Pressure

High blood pressure is a chronic condition, but with lifestyle changes and, when necessary, medication, you can keep your heart healthy.

  • Limit sodium to 1,500 mg/day.
  • Eat plenty of fresh fruits and vegetables.
  • Avoid saturated fats.
  • Take a brisk 10-minute walk, 3 times a day, 5 days a week.
  • If you are overweight, losing even 3% to 5% of your weight can reduce the workload on your heart.
  • Don’t smoke!
  • Limit alcohol consumption.
  • Take time to relax and nurture relationships.

Skip the Salt

When you consume more salt than your body needs, sodium builds up in your blood. This causes your body to hold water, increasing your blood volume and pressure. Chronic high blood pressure can lead to heart disease, stroke, kidney disease, and congestive heart failure.

The recommended limit for sodium is less than 2,300 mg/day and 1,500 mg/day if you are over age 51. Certain genetically based characteristics can make some people especially sensitive to sodium, as well.

One teaspoon of table salt contains 2,325 mg of sodium! To avoid hidden salt in your diet, try these tips:

  • Buy fresh ingredients without added salt.
  • Avoid canned, frozen, and other processed foods.
  • Avoid spice blends, dressings, and sauces with added salt.
  • Look for “low sodium” or “no salt added” products.
  • Learn to read nutrition information labels on packaged foods.

Manage Your Weight

In addition to helping you feel your best, a healthy weight helps you to lower your risk for high blood pressure, diabetes, high cholesterol, and more.

Body Mass Index (BMI) is one measure that you and your medical practitioner can use to determine the healthiest weight range for you. It’s important to know both the top and bottom of your healthy range, since being underweight carries many risks as well, including anemia, fragile bones, and a weakened immune system.

Try these tips for getting to a healthier weight:

  • Know what goes into your food. Learn how to interpret nutrition information on package labels.
  • Use fresh ingredients rather than processed foods, and cook at home more often.
  • Take appropriate portions—don’t super-size!
  • Make every bite count—avoid empty calories.
  • Decrease your screen time and move more!

Control Your Cholesterol

High cholesterol increases your risk for heart disease, atherosclerosis, and stroke. Aim for these healthy cholesterol levels:

  • LDL below 130 mg/dL.
  • HDL above 35 mg/dL.
  • Combined cholesterol below 200 mg/dL.

Overweight? Losing even 5–10% of your weight can lower your cholesterol levels. Move! Regular exercise can increase HDL and reduce LDL. Avoid saturated and trans fats. Choose whole grains, veggies, fruit, foods high in omega-3s. Don’t smoke! You can inherit high cholesterol. Know your family history for high cholesterol, early heart disease, and high blood pressure.

Know Your Self-Care Plan

It’s important to establish, write down, and discuss your goals for good health.

Many different parts of your life affect your general health. To live your healthiest, work with your care team to set goals for exercise, nutrition, sleep, stress management, and other factors.

Once you’ve set your goals and know what steps to take, plan a review with your caregivers. Your unique care plan is a living document that should be evaluated and updated periodically.

Add a custom footer
Add a custom sidebar
Clone this wiki locally