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Today's Topic
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Everyone can improve their health.
Some changes are harder than others, but if done consistently over time, the benefits can be remarkable.
Here are 15 simple but effective steps to get you started.
Start with small changes, and break challenging goals into a series of small steps.
This will help you see results quicker, and keep your motivation levels high.
Try one of these tips for the next 30 days, which experts say is how much time it takes to make a new behavior into a habit.
Once you are comfortable with the first one, try another until you get all 15.
Invite friends and family to join your quest for healthy living; these tips apply to everyone.
If you've incorporated some of these goals into your daily life, congratulations!
You have a head start to a healthy lifestyle!
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Drink water
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Keeping the body hydrated is important to good health. Don't like to drink plain water? That's ok, eat more fruits and vegetables, since they contain mostly water, with the added bonus of vitamins. If you are trying to lose weight, avoid juices and sodas that pack on the calories.
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Walk (or exercise) every day
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Walking helps tone muscles and increase circulation. Getting small amounts of daily exercise with family, friends, and neighbors or will not only keep you in good shape, but will improve your social life, as well. Many malls have morning walking groups for cold or rainy days.
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Eat a variety
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Be adventurous and try a new, healthy food as a side dish to help balance your diet. If you like it, next time make it the main course!
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Substitute
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Substitute healthy choices for high fat, high calorie foods. For example, try:
mustard instead of mayo
soy or skim milk instead of whole milk
whole wheat bread instead of white bread
frozen yogurt instead of ice cream
pretzels instead of potato chips
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Laugh
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Look for the humor in everyday life, or watch the 3 Stooges. Laughing makes other people wonder what you are up to!
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Wash your hands
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Your hands are the primary way that you come into contact with germs. Keep them clean with soap and water, or with anti-bacterial lotions. Avoid rubbing your eyes, nose, or mouth, or biting your nails, as germs travel into the body this way. Also, get rid of germs using Kleenex or paper towels rather than using cotton towels or handkerchiefs.
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Pay attention to salt intake
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Salt makes your body retain fluids, which can be dangerous for the heart. Many favorite foods, like deli meats, soup, and canned vegetables are high in sodium. Try herbal substitutes, like Mrs. Dash seasoning.
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Read the label
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Product labels are required show their nutritional content. Compare similar products and their alternatives to determine healthy choices.
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Cut the fat
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Trim extra fat off of meats, and remove all skin. Use cooking methods that require little or no added fat - boil, broil, grill, bake, roast, poach, steam, saute, stir-fry, or microwave.
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Don't smoke
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Smoking narrows the blood vessels, which makes it harder to breathe. Smoking also increases blood pressure and the risk of heart and lung disease. This includes both active and passive (secondhand) smoke.
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Avoid or limit alcohol
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Alcohol can slow your heart rate, interact with medicine, and worsen existing heart disease.
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Relax
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Take time out of a hectic schedule to have fun, in whatever manner you like. Meditate, play a game, socialize, take a nap, write in a journal, or read a book.
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Keep a food and exercise journal
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A journal will help show trends over time. Keep a small notebook on you throughout the day, so you can easily jot notes. Or, if you prefer, set aside time at the end of every day to record the day's activities. You can take this journal with you to your next doctor's appointment to get his or her feedback.
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Learn something new
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Keep your mind active by discussing current events, solving puzzles, or learning a new skill. Everyone experiences memory loss, at every age, so activating the brains memory regularly is important to reduce the chances of long term impairment.
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Think positive
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A positive attitude can go a long way to keeping your mind and body healthy. Studies have consistently shown that people who are optimistic have a lower rate of illness, and are happier overall. Each time you are faced with a task, list out the actions that you can take to improve the situation, rather than immediately thinking about the reasons why an action won't work.
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