How to Live Longer

Step 1:

Give your body the energy it needs.

Your body needs some foods to stay strong and healthy. Other foods, if eaten too often, contribute to many illnesses. Here are some guidelines:

• Eat 6-11 servings a day of breads or grains, like rice, pasta, tortillas, or cereal.
• Eat 3-5 servings a day of vegetables, like carrots, cabbage, tomatoes, broccoli, or peas.
• Eat 2-4 servings a day of fruits, like apples, peaches, mangos, bananas, or fruit juice.
• Eat 2-3 servings a day of meat, fish, beans, eggs or nuts, for protein.
• Eat 2-3 servings a day of dairy products like yogurt, cheese, or milk.
• Cut down on alcohol, fatty foods such as butter, grease, or oil, and “junk food” like chips or candy.


Step 2:

Stay physically active.

Regular physical activity helps people:

• live longer and feel better throughout their lives
• be stronger and more flexible
• build strong bones and fight osteoporosis
• prevent depression
• strengthens your ability to fight off illness
• maintain a healthy body weight

It is best to get at least one half hour of exercise three times a week, but any amount of exercise is better than none at all! If you do not want to go jogging or swimming, try going for a brisk walk with a friend, working vigorously in the yard, or riding your bike to work.

Step 3:

A healthy mind is part of a healthy body.

When you are in a good state of mind, you make good decisions for yourself about your job, your lifestyle, and your health. Here are some things you can do to keep your mind healthy:

• Reduce stress in your life. For ideas on reducing stress, try this Web site: http://www.ivf.com/stress.html
• Make time in your life for things that are fun. Make a list of activities you like and sure you have at least a little time each day for doing something you enjoy.
• Get enough sleep. Most people get too little sleep. Being sleepy reduces your concentration, increases mood swings, and causes many car accidents.
• Get help if you feel depressed or anxious for more than several days at a time. Talk with a friend or your health care provider for some help.

Step 4:

Keep your mind and body free of harmful drugs and alcohol.

• Tobacco causes more health problems than any other drug and is the most addictive, most widely used. Cigars or chewing tobacco can save your health and save your money.
• Too much alcohol is definitely dangerous, causing liver damage, fetal alcohol syndrome, and accidents. The tricky question is, how much is too much?
• Street drugs like marijuana, cocaine, methamphetamine, heroin, or pain pills not prescribed for you are dangerous to your health. Street drugs can be diluted with substances that are harmful for you. People often put themselves in dangerous situations to get street drugs. If you are using street drugs and would like to stop but are having difficulty, talk to your health care provider.

Step 5:

Practice safe living habits

Did you know...

• Accidents and injuries are the fifth leading cause of death in the US among children, they are the second leading cause of death.
• Women under 35 are more likely to die in motor vehicle accidents than from any other cause.
• Accidents in the home cause thousands of permanent injuries every year.

Here are some steps you can take to stay safe:

• The most common accidents are fires, falls, and drownings. Help yourself and your family to stay safe by installing
o smoke detectors,
o have your vision checked
o learning to swim.

• Stay safe on the road.
o Wearing a seatbelt dramatically reduces your chances of death in an accident.
o Keep children under 60 pounds in an appropriate car seat or booster.
o Do not ride with someone who has been drinking or drugging.
o Wear a helmet when riding a bicycle or motorcycle.

• Find protection from people who are violent or threatening in your life.

• Wash your hands regularly to avoid the spread of germs.

Step 6:

Get regular health care.

• Many people think they only need to see a doctor when they are sick or injured. The truth is, health care providers are also experts at preventing illnesses and finding and treating problems before you ever feel sick.
• Know what diseases you are at risk for and attend regular screenings for them.
• Get yourself and the children in your family immunized against life-threatening illnesses.

Weight Loss Process !!!

You can start the process of weight loss now by adding a little more activity to your life. If you're not ready for a structured program, start small. Every little bit counts and it all adds up to burning more calories.

Turn off the TV.

Once a week, turn off the TV and do something a little more physical with your family. Play games, take a walk...almost anything will be more active than sitting on the couch.

Walk more.

Look for small ways to walk more. When you get the mail, take a walk around the block, take the dog for an extra outing each day or walk on your treadmill for 5 minutes before getting ready for work.

Do some chores.
Shoveling snow, working in the garden, raking leaves, sweeping the floor...these kinds of activities may not be 'vigorous' exercise, but they can keep you moving while getting your house in order.

Pace while you talk.
When you're on the phone, pace around or even do some cleaning while gabbing. This is a great way to stay moving while doing something you enjoy.

Be aware.
Make a list of all the physical activities you do on a typical day. If you find that the bulk of your time is spent sitting, make another list of all the ways you could move more--getting up each hour to stretch or walk, walk the stairs at work, etc.

Eating Well
Eating a healthy diet is another part of the healthy lifestyle. Not only can a clean diet help with weight management, it can also improve your health and quality of life as you get older. You can use the new Food Guide Pyramid to determine how many calories you need and what food groups you should focus on or, if you're looking for smaller changes, you can use these tips for simple ways to change how you eat:

• Eat more fruit. Add it to your cereal, your salads or even your dinners
• Sneak in more veggies. Add them wherever you can--a tomato on your sandwich, peppers on your pizza, or extra veggies in your pasta sauce. Keep pre-cut or canned/frozen veggies ready for quick snacks.
• Switch your salad dressing. If you eat full-fat dressing, switch to something lighter and you'll automatically eat less calories.
• Eat low-fat or fat-free dairy. Switching to skim milk or fat free yogurt is another simple way to eat less calories without having to change too much in your diet.
• Make some substitutes. Look through your cabinets or fridge and pick 3 foods you eat every day. Write down the nutritional content and, the next time you're at the store, find lower-calorie substitutes for just those 3 items.

Creating a healthy lifestyle doesn't have to mean drastic changes. In fact, drastic changes almost always lead to failure. Making small changes in how you live each day can lead to big rewards, so figure out what you can to be healthy today.