SOLUTIONS TO SPECIFIC HEALTH PROBLEMS
Getting started with positive changes.
There are plenty of small steps you can begin
making today -- right now. In fact, health
professionals recommend you start slow anyway!
For example, instead of spending a half-hour
tonight watching a TV show, take a half-hour walk instead. You'll get good aerobic exercise and probably
see more interesting things anyway.
Tomorrow, try eating all your meals off smaller plates -- and start the meal with a big glass of water. You'll end up just as full, but without
overeating.
There are more than 100 other suggestions
for small steps on the web at smallstep.gov. Check them out! |
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Losing Weight
Tthe Department of Health and Human Services
(HHS) and the U.S. Department of Agriculture
(USDA) released new dietary guidelines that
emphasize making smart choices from every
food group and engaging in regular physical
activity.
Here are some of the recommendations:
- Select low-fat dairy and lean sources of
protein, such as lean poultry and fish.
- Consume a variety of fruits, as well as more
dark green vegetables (broccoli, kale); more
orange vegetables (carrots, sweet potatoes,
winter squash); and beans and peas.
- Make sure at least half the grains you eat
are whole grains.
- Limit fat, salt, and sugar.
- If you choose to drink alcohol, do so in
moderation, which is defined as up to one
drink per day for women and up to two drinks
per day for men.
- Be sure to exercise, and try to do so for
at least 30 minutes a day, most days of the
week. (60 minutes a day may be needed to
maintain a healthy weight.)
Get the complete Federal Guidelines here. |
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Am I at risk and don't know it?
If you are overweight, not physically active,
have high blood pressure, or smoke tobacco
-- frankly, yes, you are at risk for cardiovascular disease. The good news is that you start the road
to better health the minute you start to
change one of these risk factors. So get
those extra pounds off, start exercising,
lower your blood pressure, and quit smoking
-- but above all see your doctor. Nobody will give you better advice and guidance
on how to be healthier and happier than your
qualified medical doctor.
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Childhood diabetes.
If you suspect your child may be at high
risk of developing diabetes, it's important
you have him or her tested by your health-care
provider. At-risk children include those
who are overweight or obese and those with
diabetes in the family.
What can parents do to prevent childhood
diabetes before it develops? The number one
way is to encourage your child to be physically active. You can do this by planning regular family
activities or by setting a good example with
your own fitness routine. It's also a good
idea to encourage your child to turn off the computer or television and get outdoors to play! And whether or
not your child is carrying extra weight,
be sure to boost his or her daily dose of
fresh whole fruits, vegetables, and whole
grains. |
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Reduce Risk of Diabetes
According to the National Institutes of Health,
being overweight or obese is a major risk
factor for type 2 diabetes. Reducing your
body weight can reduce your risk of developing
diabetes, and the best way to lose weight
-- besides a healthy diet -- is by participating
in a regular exercise program.
The National Institutes of Health (NIH) recommend
that people with pre-diabetes (higher-than-normal
blood sugar but not yet diabetes) participate
in 30 minutes of exercise five days a week.
That exercise can be as simple as walking
the dog or taking the stairs instead of the
elevator. It doesn't have to be hard work -- but it does have to regular, sustained,
and consistent.
For more information, visit the Web site
of the National Diabetes Education Program. |
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