Health and longevity have been associated with the following
1. Get good sleep (7 to 9 hours).
2. Eat a healthy diet.
3. Control your weight.
Don't smoke cigarettes.
Drink moderately or not at all.
6. Exercise regularly.
Studies have shown that when men or women
sleep 6 hours or less they are not as healthy as when they sleep 7 to 9 hours nightly. People who go to bed and wake up at
the same time on a regular basis tend to find it easier to get a good nights sleep.
2. Eat a healthy diet:
eating habits isn't as confusing or as restrictive as many people imagine. The first principle of a healthy diet is simply
to eat a wide variety of foods. This is important because different foods make different nutritional contributions. Secondly,
fruits, vegetables, grains, and legumes--foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and
free of cholesterol--should make up the bulk of the calories you consume. The rest should come from low-fat dairy products,
lean meat and poultry, and fish. You should also try to maintain a balance between calorie intake and calorie expenditure--that
is, don't eat more food than your body can utilize. Otherwise, you will gain weight. The more active you are, therefore,
the more you can eat and still maintain this balance. Following these three basic steps doesn't mean that you have to
give up your favorite foods. As long as your overall diet is low in fat and rich in complex carbohydrates, there is nothing
wrong with an occasional cheeseburger. Just be sure to limit how frequently you eat such foods, and try to eat small portions
3. Control your weight:
When body fat is more than 25% in men and 33% in women health status
declines. Obesity is associated with many diseases that together account for a very large fraction of the total death rate.
Eat a healthy diet (don't over-eat), do regular exercise and keep your weight down!
4. Don't smoke cigarettes:
Smoking is dangerous
to your health. If you don't smoke don't start. If you do smoke, stop! It may be the best thing you ever did for yourself.
5. Drink moderately
or not at all:
Poor health is associated with heavy alcohol
consumption (five or more drinks at one sitting). Those who never drink and those who drink moderately enjoy the same level
of good health. This should not be construed as an endorsement of moderate alcohol consumption. Even moderate alcohol consumption,
if continued for a sufficient period, can lead to damage of the liver, even with adequate nutrition. The best advice is to
drink moderately and infrequently, or don't at all.
6. Exercise regularly:
Exercise helps reduce your
risk of getting any of a handful of diseases and, more important, of early death. You'll also feel better, perform better,
sleep better, and be more at peace with yourself and the world. Regular, sweat-inducing, repetitive physical activity for
20 to 30 minutes or more a day, most days of the week is what you need to do!