Checklist for Health
nutrition
1 Eat more berries.
Anti-oxidants are a natural substance found in foods rich in vitamins A, C and E, and the minerals zinc and selenium. They prevent oxidation from free radicals (the equivalent of rusting in the body), which can help to prevent high blood cholesterol, heart disease, stroke, cancer, arthritis and cataracts. Antioxidants are found in fruit, vegetables, tea, nuts and extra virgin olive oil. Bright-coloured berries such as cranberries, blueberries, raspberries and blackcurrants are a very rich source.
2 Drink before you feel thirsty.
Most people will know that you need to drink eight glasses of water a day. But did you know that thirst is not a reliable guide to your body’s fluid needs? The body is already somewhat dehydrated before your thirst mechanism kicks in. Drink frequent, small amounts of fluids, especially before, during and after exercise. Water is usually best. However, if you exercise intensely for more than an hour, then a sports drink or sports water may be beneficial.
3 Eat breakfast every day.
Breakfast may be the most important meal of the day, according to recent studies. People who regularly eat breakfast may be less likely to get a cold or the flu, and less likely to succumb to obesity and diabetes.
It is important to note that the quality of breakfast appears to be more important than the frequency. High-fibre breakfast cereals along with fruit and low-fat milk were associated with a reduction in risk, whereas highly processed grain breakfast cereals were not.
4 Eat 30 different foods each day.
This sounds like a tall order, but those who eat a wide variety of foods have been shown to be healthier than those who have a limited diet. Eating at least 30 different types of food each day and 40 different types of food each week exposes your body to a wide variety of natural vitamins, minerals and nutrients from your diet. Try different herbs, spices, grains, fruits and vegetables to add new colours, flavours, aromas and textures to your diet.
exercise
5 Use variety to make a difference.
Participating in different types of activities (often referred to as cross-training) will increase your motivation and enjoyment from exercise. For example, try a walk-jog, make up your own triathlon course, alternate between resistance training and cardiovascular exercise.
Try team sports or active leisure, such as bushwalking, gardening and surfing to give your body a complete exercise routine. In addition, vary the pace or intensity of your exercise to stop your body from plateauing.
6 Add strength training to your routine.
Resistance training has a number of benefits, including the maintenance and toning of your existing muscles, counteracting the natural decline with ageing. Weight training also helps you lose weight, become stronger, increase bone density, boost your energy levels and look your best. It is a myth that women get bulky from lifting weights. Women and anyone over 50 can obtain significant benefits from strength training, yet they are the least likely to do it.
7 Listen while you workout.
Researchers have discovered that both men and women are able to exercise longer to exhaustion while listening to music. On average, women pedalled 25 per cent longer and men pedalled 30 per cent longer on a stationary bike before feeling exhausted. This is one easy way to get more out of an exercise session.
8 If you walk, go fast.
Intensity is a vital component of any exercise program. As you become fitter, harder workouts burn more fat, both during and after physical activity. Several studies have shown that “moderate” intense exercise increases metabolic rates, while “light-to-moderate” doesn’t. If you’re walking to lose weight, then walk fast. As many as 85 per cent of walkers don’t walk fast enough to achieve significant benefits.
weight control
9 Keep portion sizes small.
If you are trying to reduce body fat and don’t exercise at least five times per week, it’s important to keep your portion size down. You will not burn body fat as fuel if you eat more calories than your body needs. Large servings of even low-fat foods can still be high in calories and undermine your weight-loss efforts. Quantity is just as important as quality.
10 Eat alone for weight control.
One recent study discovered that women who dine in the presence of others almost double the amount of food they eat compared to when they eat alone. Study participants eating in groups of friends also ate more than those in groups of strangers. It seems that socialising has a significant effect on the duration of time and the amount of kilojoules consumed during a meal.
11 Eat fish rather than red meat.
Many species of fish store fat in their liver and muscles rather than in fat stores, and it is possible that the oils from fish may be stored the same way in humans. Fish also have a moderate to low fat content compared to other meats. This adds to the continuing wave of evidence to support the inclusion of fish rather than red meat as a regular part of the diet, even for weight control
12 Watch the sweet treats.
A recent study found that people who have a sweet tooth eat 12 to 14 grams of fat more per day than people who avoid sweets. This is because fat tends to dwell in sweet foods such as cakes, biscuits, ice-cream and chocolate. If you have to satisfy a craving for sweets, aim for foods such as jelly babies, boiled lollies, killer pythons and meringue. These foods are sweet but have virtually no fat.
heart health
13 Measure your risk.
Waist circumference is a simple and reliable indicator of your risk from heart disease. Use the table below to assess your risk of heart disease, measuring your waist at the belly-button.
14 Be active.
Inactive people are twice as likely to suffer from coronary heart disease compared to their physically active counterparts. Inactivity is just as damaging to your heart as high-blood cholesterol, high-blood pressure or cigarette smoking. To achieve a health benefit, accumulate 30 minutes or more of moderate intensity physical activity on most and preferably all days of the week.
15 Eat plenty of fibre.
A high-fibre diet may do more than help you lose weight. Research suggests that diets rich in soluble fibre, such as fruits, vegetables and wholegrain, oat-based foods may help to reduce both systolic and diastolic blood pressure. High blood pressure affects about one in five Australians and Enzedders, and can lead to premature ageing of the body’s major organs.
16 Know your cholesterol level.
There is a clear link between a high blood cholesterol reading and an increased risk of heart disease. It is important to know you blood cholesterol level, especially if your have a family history of heart disease. The National Heart Foundation lists the following levels as a guide to cholesterol levels:
- desirable 5.5 mmol/litre or less
- moderate risk 5.5–6.4 mmol/litre
- high risk 6.5+ mmol/litre
general health
17 Prevent diabetes.
The incidence of type-2 diabetes is increasing more than any other known disease. The best way to prevent type-2 diabetes (formerly known as adult-onset diabetes) is to adopt a healthful lifestyle. Moderate weight loss may also help. It is particularly important that people who have a family history of the disease or who are overweight participate in regular exercise.
18 Get more calcium.
Two out of three Australian women, and one out of four Australian men are affected by brittle bone disease. To prevent osteoporosis, eat plenty of calcium-rich diary foods such as low-fat milk, cottage cheese and reduced fat yogurt. If you are allergic to diary products, use calcium-enriched So Good. Canned fish is also a sources of calcium if you eat the bones.
19 Sleep well.
How well you sleep may be just as important to your health as how much you get. To improve the quality of your sleep, keep a regular sleep schedule, avoid caffeine and alcohol before bed, maintain a healthy body weight and sleep in a cool, dark room.
20 Wash your hands well.
Finally, it is impossible to catch a cold just from cold temperatures, wet hair and cold draughts. Colds and flu are spread by contamination from infected others—standing in close proximity to an infected person who coughs, sneezes, breaths or talks. However, you can also catch a cold from touching an infected surface then rubbing your eyes or nose or touching your mouth.
For prevention, avoid people with colds and wash your hands regularly when in public places, for example, where you may use a contaminated phone or surface.
By following these simple and inexpensive healthful living practices, you not only add many years to your life, but you will enjoy them more along the way.
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