Healthy Living Starts With Prevention

One of the best everyday ideas when you think about healthy living is to think about preventative steps you can take to keep your body healthy.

Preventative medicine is so important. Being a registered nurse in the hospital setting for over 10 years, I've seen many a person who doesn't want to go to the hospital because they know things aren't working as well as they used to.

They know if they go to the hospital the doctors might find something that's broke and (YIKES!) try to fix it. Let's face it, their fears are justified because as you get older, things break.

Keeping yourself healthy is an everyday idea that is worth taking time to think about.

Don't worry... it's never too soon to start taking care of yourself to reach a higher level of wellness.

And... it's never too late to start taking care of yourself in order to begin healthy living.

It can be overwhelming at first. We advocate "baby steps." Focus on one idea at a time. Make it a habit. Move on to the next one.

These are our top five "baby step" everyday ideas to healthy living right now:

NUMERO UNO...

Wash your hands.

I know this everyday idea is very basic, but I have to include it because I see people missing this one ALL the time. It's the most simple idea for healthy living... keep germs from spreading from others to you and... keep your germs from spreading to others.

Antibacterial soap comes in many different scents and colors. Make soap available and fun and people will use it.

Wash your hands before and after preparing food. Remember some of those raw foods carry germs too. Don't forget to wipe surfaces clean where it was prepared as well.

Get serious about washing

your hands. It is an important step to healthy living, not only for yourself, but for everyone around you.

NUMERO DOS...

Eat right.

I'm not talking about the D word (yes, that's diet). I'm talking about being sensible. A balanced diet for healthy living is an important everyday idea.

Don't skip meals. When you eat don't stuff yourself. (If you don't skip meals you won't be as inclined to stuff yourself.)

Old advice would be easy on the fat, sugar, and salt. But times they are a changing... and changing times bring new ideas. So let's look more carefully.

Turns out, you do need high quality fats. Studies are now pointing out that taking in new fat helps your body burn the old fat. Hmm? Margarine is out and butter is back in. Healthy chocolate is in.

And what about sugar? Pay particular attention to high fructose corn syrup (HFCS). This little sweetie is a real nightmare. The long and the short of it is that it actually keeps your body from feeling full. (So much for watching the portion sizes.)

Unfortunately, because HFCS is cheaper, manufacturers like it. Watch your labels! (It's even in ketchup.) It's in "natural" foods. Though it is natural in the beginning... after it's modified - not so much.

Lastly, that low salt thing... possibly only about 10% of us are actually prone to sodium induced high blood pressure. However, I don't think its ever a bad idea to watch your salt. Too much of anything isn't a good idea.

Lots of manufacturers are offering foods with reduced sodium. It's a little shocking at first, but as you cut back you'll get used to less salt. Remember we want to reach a higher level of wellness.

Pay attention to when you eat certain foods. High fiber in the morning is said to block fat absorbtion later in the day and keep you feeling fuller. More protein later in the day helps burn fat.

For healthy living, balance out what you're missing in your diet with vitamins and supplements. Vitamins and antioxidants are everyday ideas that help nourish your body and brain. Surprisingly, we now have fun ways to do this. There is healthy chocolate combined with acai berries as an interesting option. Another one of our favorites is the exotic noni fruit.

It's great to take advantage of these powerful antioxidants. At the same time, you can always pay closer attention to what you are buying at the grocery store. That way you are including antioxidants in your regular diet everyday.

NUMERO TRES...

Exercise! OMG (Oh my gosh) I was recently in the elevator with an old friend I hadn't seen for a while. I said "You look different."

To which she replied, "Yeah I lost 60 lbs."

Me, "Really? How?"

"Well, I started watching what I ate and I started exercising."

Dang it! I knew she was going to say that. We all want a magic pill or crazy machine but those don't work! (Though I admit I've tried some.)

Let's face it, in addition to watching what you eat you have to move it.

The basic everyday idea to remember with exercise (for weight loss) is to burn more than you put in. You don't necessarily have to eat less to lose weight.

Again, don't worry, you don't have to run out to the gym. Start by walking, short at first, then progress to around the block.

Dance to good music - anytime. We find triple time swing and cha cha really get our hearts pumping. Swim - its easy on the joints.

The funny thing about exercise is, once you start making progress, you feel better. Soon you want to move on to something more challenging. Trust me, you will.

Frankly, that should be your goal because for improved healthy living you need to get your heartrate up for aerobic benefits. In addition, your bones benefit from more intense workouts and weight training. It helps increase bone density and strength.

I know that it may be daunting at first, but exercise comes with so many benefits.

Not only does it strengthen your bones and muscles and improve posture. It can also help improve heart disease, cancer, osteoporosis, depression, & Type II diabetes.

Exercise can also improve your mood and self esteem and reduce stress and anxiety. Then you'll sleep better and improve the quality of your life.

Next thing you know you'll be heading off to the gym.

I know. I know. Who has the time?

If making time to exercise is difficult try the everyday idea of a home gym on for size. This saves time traveling to and from the gym. It also saves money. You can easily pay for a quality home gym with the money it would cost to join a gym for a year's time.

The main drawback to a home gym is that it requires space. Unromantic as it may seem our Total Gym is in our bedroom. It's convenient and company doesn't have to look at it.

Christie Brinkley and Chuck Norris have been endorsing the Total Gym for years. The reason for its success is simple - it works if you use it.

Take the Total Gym® Challenge! As Seen on TV with Chuck Norris & Christie Brinkley. Lose weight or build muscle. Guaranteed! FREE S&H.

Sometimes it can be hard to stick to an exercise program. Try these everyday ideas to help yourself stay motivated even on days when you're not.

Instead of skipping your routine completely try dropping some of your normal moves for the day. Sometimes I'll skip my arms, legs, or abs. Just be sure you don't always skip the same ones.

Try decreasing the number of repetitions you would normally do.

Try decreasing the weight or resistance.

By making it easier on yourself you won't beat yourself up for missing a day. Doing some exercise is better than none.

One last thing about exercise. Pay attention to the heat.

Don't forget these everyday ideas for healthy living if you are heading out into sunshine. Make sure you drink plenty of water. Wear light clothing. Exercise in the cooler hours of the morning or evening. Build your intensity gradually.

NUMERO QUATRO...

Now about that smoking... When I was a kid I had a shirt that had a little frog on it that said "If you smoke, I'll croak" If I had it today I'd probably still wear it. (Although it was kind of an ugly yellow).

So far I haven't seen any studies that indicate the unhealthy aspects of smoking are outweighed by anything positive. Smoking is not good for the old blood vessels. (I know one heart surgeon who writes "NEVER SMOKE AGAIN" on the board in the room of all his bypass patients who smoke.) It's no good for your bones. It decreases your body's ability to heal itself.

Of course it's your decision. You can smoke if you want... I'll see you at the hospital... eventually.

Healthy living simply does not include smoking.

NUMERO CINCO...

Regular physical exams by your doctor and by yourself are another great everyday idea. This is because they lead to early detection. You know your body. Don't ignore it. When it tells you something is wrong, take it to the doctor.

When you talk to your doctor be honest. Tell the whole story. Be specific about when symptoms started. Convey what medicines and supplements you have and have not been taking. It's hard to help without having all the facts.

This everyday idea of being a good partner with your physician benefits you by enhancing your aging experience.

Yes, as much as you may try to keep yourself looking young, we are all getting older.

NUMERO SEIS...

Good old H2O. Drink it up!

Water makes up 2/3 of the human body's weight. It is important in general maintenance of our bodies, as well as, prevention of disease.

Just a 2% drop in your body's water can cause symptoms of mild dehydration. You might notice trouble focusing on small print, daytime fatigue, difficulty with basic math, or poor short term memory.

Although the recommendation is usually eight glasses of water a day for healthy living. It's really an individual thing. It depends on different factors like how big you are and how active you are to start.

A better way to think about it is... drink until you quench your thirst... and then drink some more.

Try a little lemon or lime in your water for flavor. Not only is lemon a help to the GI system, but it can also boost to the immune system. With its potassium, calcium, magnesium and phosphorous it can also give you a bit of an energy surge.

It goes without saying (but we'll say it anyways) that the quality of your water is another everyday idea for healthy living. Clean water without contaminants such as toxic bacteria, chemicals, and heavy metals might not be what is coming out of your faucet.

Consider the everyday idea of installing a water filter in your home. These are available and fairly inexpensive at most home improvement stores.

NUMERO SIETE...

Get a good night's sleep.

Your brain needs sleep to help with learning, memory and problem solving. Sleep is an important factor in building muscle, cell and tissue repair, as well as, fighting infections.

Without sleep you are more likely to develop health problems like heart disease, diabetes, high blood pressure, and depression.

You'll find when you are well rested that you are less irritable and have a faster reaction time.

Make it a priority to get enough rest. It is an important everyday idea for healthy living. You'll feel more energetic.

If you have trouble sleeping use these everyday ideas to help. Get up at the same time everyday. Spend some of your day in the sun. Cut back on caffeine. Exercise - but not right before bed.

Create a relaxing routine before bed. This could include things like a bath, reading, music or nature sounds. Some aromas can also be calming.

Seven to eight hours is still in. So fluff up your pillow... ahh... and zzzzz.

There...

With these everyday ideas, you are now 7 steps closer to healthy living. Remember it can be hard work to reach a higher level of wellness.

Try to change your perspective to make it fun. (Just because it is hard doesn't mean it can't be fun.) It's not easy, but as you progress it becomes more habitual. Soon it will seem easier everyday.

These are just everyday ideas that you already know.

Try healthy chocolate. Some of it comes with the extra antioxidant power of acai berries . We love the idea of exotic acai berries for healthy living.

Have you ever tried noni for healthy living?

What about wearing magnets for health?

Remember to take it one idea at a time and enjoy every step of the way to healthy living.

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