THE TOP 10 WAYS TO IMPROVE YOUR HEALTH

Would you like the experience of being personally coached by a Preventative Medicine Physician and Coach? Since many of us have forgotten the very basics of self care, here are my recommendations to optimize your health.

1. Have a thorough exam every 2-3 years with your physician.

Many of us do not need complete annual physicals, but we do need to have a doctor to relate to, to review our family history and our personal circumstances with, so that we can own our health, and learn what we should be doing best to maintain/attain the best of health.

2. Make sure to get exercise every day.

The current recommendation is for 60 minutes daily, however anything you do to add to your activity level will improve your overall health. You can even do it in small increments throughout the course of the day. Walk further from your car to the office. Take the stairs to get to a meeting. “Just do it” (Nike)

3. Keep your immunizations up to date.

Adults as well as children need to have certain immunizations. If you travel this can be even more important. Be sure to check with your doctor to find out what you should have updated.

4. Watch your diet. If you are overweight or obese seek help.

The incidence of obesity is climbing at an astronomical rate in both adults and children. This puts us at risk for asthma, arthritis, Alzheimer’s disease, diabetes, depression, hyperlipidemia (cholesterol problems), hypertension (high blood pressure), hormonal imbalance and infertility, reflux esophagitis (severe heartburn) sleep apnea, stroke, urinary incontinence, and certain cancers - like breast, colon, prostate, endometrium, cervix, ovary, kidney, and gallbladder, as well as increasing our risk for premature death.

Eat a balanced diet low in saturated/hydrogenated fat. Eat more (5 a day) fruits and vegetables (remember an apple a day keeps the doctor away?). Focus on complex carbohydrates (high fiber breads/pasta) and a reasonable amount of protein daily (you do not need meat at every meal). Drink plenty of water (also helps you fill up). Check your BMI (body mass index) to make sure your are in a low risk area. If you are not, consider talking to your physician,seeing a nutritionist, and hiring a coach.

5. Laugh and have fun!

Children laugh from 300-400 times per day, adults are lucky if it is 15 times. Loosen up, and get in touch with your lighter side. After all isn’t laughter the best medicine? If you are depressed or anxious seek treatment.

6. Strengthen your relationships.

Family and friends are our best support. They help us in times of need, they are our sounding boards in time of stress, laugh with us in times of joy, and cry with us in times of sadness. Spend times with those you love. Broaden your community.

7. Be intimate with your significant other.

Sex is not a four letter word. It is an act of commitment which helps us maintain the joy of our relationships. Enjoy one another.

8. Enjoy nature.

The world around us can be so busy that we miss its beauty. Take a deep breath of that fresh air. Stroll in the woods. Walk in the park. You only pass this way once. Stop and smell the roses.

9. Rejoice in your spirituality.

No matter what form this takes (traditional religion/ meditation/ personal introspection). Let it strengthen you in times of sadness, heighten you in times of joy, and enrich your life daily. It is for you and you alone to understand the mysteries of life as you experience it. Revel in it.

10. Love yourself.

“This above all,–to thine own self be true;

And it must follow, as the night the day,

Thou canst not then be false to any man.”

Shakespeare

About the Submitter

This piece was originally submitted by Jeanne-Marie Maher , MD. FACP, Internist and Coach, who can be reached at jmm@coach2health.com, or visited on the web at: www.coach2health.com

www.topten.org

Category: Health, Well-Being,Self-Care, Diet, Balance, Eating (BF263)

Originally Submitted on 8/14/2003.