"If only I could turn back the clock, I would have done it this way…" is what most people have in mind as an afterthought. Have you heard of that saying, "Spend each day as if it were the last day of your life?" I admit that I am guilty of not doing that. I am an expert in dilly-dallying, procrastinating and wasting time on shallow pursuits (which don’t seem shallow at that time I am doing them). I also have a lot of bad habits, which need to be changed and which I resolve to change as part of my New Year’s resolutions.
I had a bad bout of bronchitis in November. I justified my illness by thinking that I caught it from staying in a crowded shopping mall or from the pollution of Metro Manila. I did not think that my immune system was down because of my many late nights or my lack of sleep. I have that bad habit of sleeping late even if I have an early appointment the next day.
Realization finally dawned on me when my bad habit wreaked havoc on my health and finances. Those expensive medicines and doctors’ bills could put a dent on anyone’s budget. After I got well, I made a firm resolve to get as much zzzs as I could, which means getting seven to nine hours of sleep a day. Goodbye to marathon DVD watching.
I came across a health journal that listed some healthy habits to improve our life, which make a lot of sense. I decided to adopt the practical tips.
Here goes:
Health Habit No. 1: Eat breakfast every morning.
Breakfast eaters are champions of good health. Research shows that people who have a morning meal tend to take in more vitamins and minerals and less fat and cholesterol. The result is often a leaner body, lower cholesterol count and less chance of overeating. Having a healthy breakfast holds off hunger pangs till lunchtime and make high-calorie snacking less enticing. For kids, breakfast appears to enhance alertness, attention and performance on standardized achievement tests, research shows.
To get the full benefits of breakfast, the Mayo Clinic recommends a meal with carbohydrates, protein and a small amount of fat. Because no single food gives you all the nutrients you need, eating a variety of foods is essential to good health.
Recommended variety for breakfast are: fruits, high-fiber cereal, yogurt, multigrain toast with 2 tbsp of peanut butter, multigrain waffle, boiled, or poached eggs, lean ham.
Health Habit No. 2: Add fish and omega-3 fatty acids to your diet.
Besides being a good source of protein and a food relatively low in the bad type of dietary fat called saturated fat, fish has omega-3 fatty acids which have been shown to reduce the risk of heart disease. Fatty fish such as mackerel, trout, herring, sardines albacore tuna and salmon are rich in omega 3. In addition to their heart health benefits, there is some evidence that omega 3 fatty acids may also soothe an overactive immune system.
Health Habit No. 3: Get enough sleep.
"Your body has to have enough time to rest, otherwise you find yourself feeling cranky and tired!" says Dr. Michael Fleming, president of American Academy of Family Physicians. Sleep is vital to good health and to mental and emotional well-being. The National Sleep Foundation reports that people who don’t get enough sleep are more likely to develop psychiatric problems and to use health care services. Plus, sleep deprivation can negatively affect memory, learning and logical reasoning and make one susceptible to illnesses.
Health Habit No. 4: Make social connections.
Volunteer. Go to church. Join a club. Whatever you do, do it with people. Communal activities are good for your physical and mental health, according to a study.
C. David Jenkins, PHD, says that social ties have many benefits including: a.)providing information – one can get vital information on health issues, current events, etc. by connecting with people, b) instrumental help – friends and family can provide physical support in times of need. c) emotional support – sharing a problem with a trusted person can help alleviate an internal burden. It takes a load off your chest. d) Offering a sense of belonging – this feeling not only helps reinforce a person’s identity, it also assists in preventing and overcoming depression and anxiety.
Health Habit No. 5: Exercise for better health.
We already know that physical activity has a bounty of benefits like: helps control weight, maintains healthy bones, muscles and joints, reduce risk of developing high blood pressure and diabetes, promote psychological well being, reduce risk of death from heart disease. The short-term results of exercise include thinking and moving better, managing stress better, improvement of mood and getting an energy boost. People who say they are too tired or don’t have time to work out don’t realize that exercise gives them more energy and allows them to be more productive with the rest of their time.
Health Habit No. 6: Practice good dental hygiene.
Flossing your teeth every day could add 6.4 years to your life, according to dentist Michael Roizen. His calculation may raise some eyebrows but the idea that oral health is connected to overall health isn’t far fetched. Researchers suspect that the bacteria that produce dental plaque enter the blood stream. They say these bacteria are somehow associated with inflammation that occurs with plaque that blocks blood vessels and causes heart disease..
"After all, the mouth is an integral of the body and teeth have a blood supply and that blood supply come from the heart, " says Dr. Richard Price. "So it is important to maintain oral hygiene through flossing, brushing and using anti-bacteria mouthwash."
Health Habit No. 7: Take up a hobby.
In the dictionary, hobby means" a pursuit outside one’s regular occupation engaged in especially for relaxation." Since they are relaxing activities, hobbies are usually enjoyable. The joy may help people live healthier and recover better from illness. For one thing, taking part in hobbies can burn calories more so than just sitting in front of the TV. Research shows that people with hobbies tend to have more drive and interest in things and other people and have a more active orientation to life than those who don’t.
Health Habit No. 8. Drink water and eat dairy.
The body needs water to keep properly hydrated and individuals vary widely in how much water they need. Joints need to stay in motion and vital organs such as the heart, brain, kidney, and liver need it to work properly.
The calcium in dairy on the other hand is known to be important for strong bones and teeth. Studies have shown it can help prevent high blood pressure, kidney stones, heart disease, and colon cancer.
Health Habit No. 9: Snack the healthy way.
One way to incorporate fruits and veggies into your diet is to have them as snacks. These plant foods can do many things to boost good health including: reduce risk of some cancers, beat the signs of aging, improve memory, promote heart health, enhance the immune system.
Fruits and veggies are low in calories and high in nutrients. We should have five or more servings as part of our daily diet.
Other healthful snacks include low fat yogurt and nuts in moderation.
Health Habit No. 10: Plan.
There is perhaps no better word in the English language to better illustrate how you can incorporate healthy habits into your everyday life.
A little planning goes a long way. Eating healthy never happens by accident. Many good habits need to be scheduled and planned especially for busy people.
For example, to eat healthy, one needs to plan a menu, and make a grocery list that includes healthy foods.
To incorporate exercise in one’s daily life, one has to plan an exercise regimen like joining a gym, getting a personal trainer, joining a yoga class or taking up a sport. Or forming a walking group, a running group, or joining a dance class.
The year has just started and it is not such a bad idea to plan the year right with all the intentions of kicking off our bad habits and incorporating new ones for healthy living.