It’s always a good idea to think and live healthy, but with summer here let’s talk about the top five easiest and most efficient ways to jumpstart a healthy lifestyle or keep it going even when the thermostat reaches three digits in some parts of the country.
Jonathan Snead, M.D. and ObGyn practicing in Keller, Texas says his number one piece of advice for a healthy and beneficial lifestyle is to “stop the bad habits. “ You already know what they are,” he says. “Smoking in any amount, excessive alcohol intake, and over-eating. You know how bad those habits are for you. No excuses! You have to stop now!”
Karen Smith, MD, family physician in North Richland Hills, Texas adds that, “Little choices are how big changes are made.”
Second on Snead’s list is exercise. “The hardest part of exercise is committing to a routine,” he explains. “Push past the first two weeks and it will get better. Exercise improves cardiovascular health and helps you lose weight, which lowers your risk of high blood pressure, heart disease, and diabetes. At least 30 to 45 minutes five to six times per week is best alternating between weight lifting and cardio exercises. It sounds like a lot, but unfortunately it is necessary.”
Smith says, “Exercise doesn't have to be formal, just frequent.”
Sleep is another suggestion on Snead’s top five list. And, while there is no magic number, most experts agree that somewhere between seven and nine hours of sleep a night is a good place to start.
“Our sleep needs are individual,” Snead says. “There is evidence that less than four to five hours or more than 11 to 12 hours of sleep may be associated with increased risk of accidents and illness. Also, not getting enough sleep at night can cause your cortisol level to increase, which may lead to weight gain, irritability, carbohydrate cravings, and cardiovascular disease. One of the easiest ways to improve your sleep is to stop watching television in bed as this may cause insomnia.”
Smith agrees adding “Sleep — both quality and quantity — is critical for good health.”
Perhaps an unlikely choice for number four, Snead suggests prayer, saying, “There are multiple studies that demonstrate prayer or meditation may improve people’s health,” which lowers a person’s stress level too.
“Stress affects everything, manage it,” Smith says. Through prayer, or whatever means is necessary.
Not surprising, the fifth suggestion on Snead’s top five for a healthy lifestyle is diet. “Let’s face it, we all eat unhealthy,” says Snead. With portion sizes out of control at restaurants, Snead suggests when eating out ask for a calorie count for the meals. Most restaurants will have this information if you ask for it. “You will be amazed at the amount of calories in the choices you think might be healthy,” he says.
Some of the foods you should stay away from are fried foods like French fries, onion rings, doughnuts, soda, fatty cuts of meat like ground beef with fat content higher than 10 percent and salad dressings, “these seem innocuous, but can add up to 200 calories to your healthy salad,” Snead explains.
Smith says other foods to avoid include sugar, white flour, trans fats (polyunsaturated), saturated fats, and excessive sodium like salt. Healthy food choices recommended by both Snead and Smith include super fruits like avocado and blueberries, lean meats such as chicken, fish, lean beef, and turkey, vegetables steamed or raw, whole grains, unsweetened almond milk, which contains up to twice the calcium compared to regular milk, and white, green, or black tea, oatmeal, and pumpkin.
“Taking care of you is not selfish; it's stewardship,” Smith concludes.
Sources:
Jonathan Snead, M.D. and ObGyn practicing in Keller, Texas
Karen Smith, MD, family physician in North Richland Hills