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What You Can Do to Keep Your Health

June 27, 2008 by Ivy Revereza  
Filed under Healthy Living

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Don’t smoke or use tobacco.

Using tobacco is one of the most dangerous things you can do. One out of every 6 deaths in the United States can be blamed on smoking. More preventable illnesses are caused by tobacco than by anything else.

Limit how much alcohol you drink.

This means no more than 2 drinks a day for men, and 1 drink a day for women. One drink is a can of beer (12 ounces), a 4-ounce glass of wine or a jigger (1 ounce) of liquor.

Too much alcohol can damage the liver and contribute to some cancers, such as throat and liver cancer. Alcohol also contributes to deaths from car wrecks, murders and suicides.

Eat right.

See the boxes below for tips on eating healthy. Heart disease, some cancers, stroke, diabetes and damage to your arteries can be linked to what you eat. Fiber, fruits and vegetables can help reduce your risk of some cancers. Calcium helps build strong bones.

* What to eat

  • 2 to 4 servings of fruits and 3 to 5 servings of vegetables a day
  • 6 to 11 servings of bread, cereal, rice and pasta a day
  • 2 to 3 servings of low-fat or fat-free milk, yogurt and cheese a day
  • 2 to 3 servings of meat, poultry, fish, dry beans, egg whites or nuts a day
  • Lots of fiber (found in whole-grain breads and cereals, fruits and vegetables)
* What not to eat
  • Saturated fat. Saturated fats include animal fats, hydrogenated vegetable fats and tropical fats (coconut and palm oil). A high-fat diet increases your risk of heart disease, breast and colon cancer, and gallbladder disease.
  • Sodium. Sodium, found in table salt and some foods, increases blood pressure in some people. Don’t cook with salt, avoid prepared foods that are high in sodium and add salt sparingly, if at all, when you’re eating.

* What’s a serving?

Fruits 1 medium piece of fresh fruit
1/2 cup chopped or canned fruit
3/4 cup fruit juice
1/4 cup dried fruit
Grains 1 slice of bread or a small roll
1/2 bagel or English muffin
1 oz. cold cereal
1/2 cup cooked cereal, rice or pasta
3 or 4 small or 2 large crackers
Proteins 2 to 3 oz. cooked lean meat, poultry or fish
1/2 cup cooked dried beans
1 egg white
2 tablespoons peanut butter

Lose weight if you’re overweight.

Many Americans are overweight. Carrying too much weight increases your risk for high blood pressure, high cholesterol, diabetes, heart disease, stroke, some cancers, gallbladder disease and arthritis in the weight-bearing joints (like the spine, hips or knees). A high-fiber, low-fat diet and regular exercise can help you lose weight gradually and help you keep it off.

Exercise.

Exercise can help prevent heart disease, high blood pressure, diabetes, osteoporosis, depression and, possibly, colon cancer, stroke and back injury. You’ll also feel better and keep your weight under control if you exercise regularly. Try to exercise for 30 to 60 minutes, 4 to 6 times a week, but any amount is better than none.

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