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PrintMedical guide - Tips for living a healthier life
Follow these basic instructions to feel better and improve your overall well-being.
1. Avoid processed foods and eat more fruits and vegetables, says Sonja Stolfa, Saint Francis Hospital dietician.
Processed foods are foods that have been altered from their natural state for safety reasons and convenience. Not all processed foods are bad, however. For example, milk is a processed food. But there are many processed foods — canned foods with lots of sodium, sugary breakfast cereals and snack foods such as chips — that should be avoided.
2. Be more active on a daily basis.
“Walk over driving if possible. Climb stairs over taking the elevator,” says Doug Tolbert, an exercise specialist at the Saint Francis Health Zone. “If you can, get at least close to an hour of walking in a day.”
Tolbert says the hour of walking can be broken up into 15-minute blocks.
3. Drink plenty of water.
Most guidelines recommend that people drink eight 8-ounce glasses of water a day. However, that often doesn’t happen, Tolbert says, and adding in exercise increases the amount of water the body needs.
“Most of us don’t get enough water, especially if you are starting an exercise program,” he says. “Most of us don’t realize how fast we dehydrate. The more you exercise, the faster your body dehydrates.”
Even as the weather gets colder, he adds, it’s important to continue to drink plenty of water.
“You might notice you’re not as thirsty, but if you are exercising, your body is still getting dehydrated,” Tolbert says.
In intense exercise programs, it is important to replenish electrolytes — elements such as sodium, potassium, calcium and magnesium — which are released through sweat during intense exercise. For most people, a sports drink such as Gatorade, which is made to replenish electrolytes, is too laden with sugar, Tolbert says. Water is sufficient for the normal exerciser.
Additionally, it’s important to stay hydrated before, during and after exercise.
4. Eat a wide variety of foods.
To get all of the different vitamins and minerals people need on a daily basis, eating an assortment of foods is important, Stolfa says. This also alleviates boredom when it comes to eating.
René Norman, of Nutrition Consultants of Tulsa, agrees with Stolfa.
“It is very important to get a variety. No one food has everything we need,” she says, adding that different foods provide different fats and vitamins that are essential for good health. Simply eating the same foods may cause gaps in the diet, she says.
5. Get enough sleep.
The National Sleep Foundation says adolescents should get eight and a half to nine and a half hours of sleep each night. Adults require seven to nine hours of sleep per night. However, like most things, pinpointing a “magic number” is difficult. Each person requires a different amount depending on several factors, according to the foundation. The basal sleep need is the amount of sleep people’s bodies need on a regular basis for optimal performance. Sleep debt is the accumulated sleep that is lost to poor sleep habits, sickness, awakenings due to environmental factors or other causes. Adults need seven to eight hours for their basal sleep need, but that can increase if a sleep debt is present. The sleep debt can be worked down. Too little sleep has been associated with obesity, diabetes, heart problems and other ailments. Surprisingly, research has also shown an association between too much sleep and an increase in morbidity and mortality.
Water: How much is enough?
Here are some general guidelines from the The American Journal of Sports Medicine for remaining properly hydrated.
Every day: Drink eight 8-ounce glasses of water.
Before exercise: Drink 15 to 20 fluid ounces two to three hours before, and another 8 to 10 fluid ounces 10 to 15 minutes before exercise.
During exercise: Drink 8 to 10 ounces every 10 to 15 minutes. It is recommended to weigh yourself before and after exercise, and for every pound lost during the activity, you should drink 20 to 24 fluid ounces.
