SEVEN KEY HEALTH HABITS
THE ALAMEDA STUDY, COVERING MANY THOUSANDS OF PEOPLE FOR MORE THAN TWENTY YEARS, CONCLUDED THERE WERE SEVEN KEY HEALTH HABITS THAT CONTRIBUTED THE MOST TO LONG LIFE.
1. EAT REGULARLY RATHER THAN FASTING, STARVING, OR GORGING. EAR NORMAL, HEALTHY MEALS, PREFERABLY FIVE OR SIX TIMES PER DAY, WITH YOUR LAST MEAL FULLY THREE HOURS BEFORE YOU GO TO SLEEP.
2. EAT LIGHTLY : OVEREATING MAKES YOU TIRED AND SLUGGISH, WHEREAS EATING LIGHTLY MAKES YOU FEEL HEALTHY AND ALERT. AS THOMAS JEFFERSON WROTE, "NO ONE EVER REGRETTED EATING TOO LITTLE AFTER A MEAL".
3. DON'T SNACK BETWEEN MEALS : WHEN YOU EAT, YOUR BODY HAS TO BREAK DOWN AND DIGEST THE FOODS IN YOUR STOMACH SO THAT THEY CAN MOVE INTO YOUR SMALL INTESTINE. THIS REQUIRES FOUR TO FIVE HOURS. IF YOU PUT FOOD IN ON TOP OF FOOD THAT YOU HAVE ALREADY EATEN, THE DIGESTIVE PROCESS MUST START OVER AGAIN, WITH PART OF YOUR FOOD THAT YOU HAVE ALREADY EATEN, THE DIGESTIVE PROCESS MUST START OVER AGAIN, WITH PART OF YOUR FOOD AT ONE STAGE OF DIGESTION AND ANOTHER PART OF YOUR GOOD AT ANOTHER STAGE. THIS LEADS TO UPSET STOMACH, HEARTBURN, DROWSINESS (ESPECIALLY IN THE AFTERNOON) AND CONSTIPATION.
4. EXERCISE REGULARLY : THE IDEAL IS ABOUT THIRTY MINUTES A DAY, OR TWO HUNDRED MINUTES PER WEEK. YOU CAN ACHIEVE THIS BY WALKING, RUNNING, SWIMMING, AND / OR USING EXERCISE EQUIPMENT. YOU SHOULD FULLY ARTICULATE EVERY JOINT EVERY DAY.
5. WEAR A SEATBELT : RIGHT UP TO AGE THIRTY-FIVE, THE MOST COMMON CAUSE OF PREMATURE DEATH IS TRAFFIC ACCIDENTS.
6. DON'T SMOKE : SMOKING IS CORRELATED WITH THIRTY TWO DIFFERENT ILLNESS INCLUDING LUNG CANCER, ESOPHAGEAL CANCER, THROAT CANCER, STOMACH CANCER, HEART DESEASE AND A VARIETY OF OTHER AILMENTS.
7. DRINK ALCOHOL IN MODERATION : STUDIES SHOW THAT ONE TO TWO GLASSESS OF WINE PER DAY AID DIGESTION AND SEE TO BE BENEFICIAL TO YOUR OVERALL HEALTH. ANYTHING IN EXCESS OF THAT CAN LEAD TO ALL KINDS OF PROBLEMS, INCLUDING OVEREATING, TRAFFIC ACCIDENTS, PERSONALITY PROBLEMS, AND ANTISOCIAL BEHAVIOR.
EACH OF THESE SEVEN FACTORS THAT CONTRIBUTE TO LONG LIFE ARE COMPLETELY A MATTER OF SELF-DISCIPLINE. THESE SEVEN FACTORS ARE A MATTER OF CHOICE. THEY ARE ACTIONS THAT YOU CAN CHOOSE TO TAKE OR NOT TAKE DELIBERATELY. THEY ARE COMPLETELY UNDER YOUR CONTROL.
THE FIVE PS OF EXCELLENT HEALTH
IN MY PERSONAL DEVELOPMENT SEMINARS, WE TEACH THE FIVE "PS" OF EXCELLENT HEALTH;
1. PROPER WEIGHT : THIS REQUIRES THE REGULAR EXERCISE OF DISCIPLINE AND WILLPOWER IN ORDER TO ACHIEVE YOUR PROPER WEIGHT AND THEN TO MAINTAIN IT THROUGHOUT YOUR LIFE, BUT THE PAYOFF IS TREMENDOUS. YOU LOOK GOOD, FEEL GOOD, AND GENERALLY FEEL MORE POSITIVE AND IN CONTROL OF YOUR LIFE.
2. PROPER DIET : AS BENJAMIN FRANKLIN SAID, "EAT TO LIVE, RATHER THAN LIVE TO EAT". ACCORDING TO STUDIES OF OLYMPIC ATHLETS FROM MORE THAN 120 COUNTRIES, THE THREE FACTORS THEIR DIETS HAVE IN COMMON ARE
* LEAN-SOURCE PROTEIN;
* A WIDE VARIETY OF FRUITS AND VEGETABLES; AND
* LOTS OF WATER, ABOUT EIGHT GLASSESS PER DAY.
WHEN YOU BEGIN THIS "OLYPIC DIET" , YOU WILL FEEL MORE ALERT, AWAKE, AND AWARE ALL DAY LONG.
3. PROPER EXERCISE : THE MOST IMPORTANT EXERCISE FOR LONG LIFE IS AEROBIC EXERCISE. THIS REQUIRES THAT YOU GET YOUR HEART RATE UP TO A HIGH LEVEL FOR THIRTY TO SIXTY MINUTES THREE TIMES PER WEEK. YOU CAN ACHIEVE THIS THROUGH BRISK WALKING, RUNNING, CYCLING, SWIMMING, OR CROSS-COUNTRY SKING.
EXERCISE PHYSIOLOGISTS HAVE DETERMINED THAT THE "EXERCISE EFFECT" CLICKS IN AT ABOUT TWENTY-FIVE MINUTES OF VIGOROUS EXERCISE. AT THIS POINT, YOUR BRAIN RELEASES ENDORPHINS THAT GIVE YOU A FEELING OF ELATION, OR WHICH IS CALLED A "RUNNER'S HIGH". THIS NATURAL DRUG PRODUCED BY YOUR BODY CAN BECOME ADDICTIVE IN A VERY POSITIVE WAY.
PEOPLE WHO DEVELOP THE HABIT OF REGULAR, VIGOROUS EXERCISE FIND THAT IT BECOMES EASIER AND EASIER TO DO. THEY BEGIN TO LOOK FORWARD TO THE FEELING OF HAPPINESS THEY ENJOY AS THE RESULT OF EXERCISING AEROBICALLY.
4. PROPER REST : THIS IS VERY IMPORTANT. MORE THAN 60 PERCENT OF ADULTS DO NOT GET ENOUGH SLEEP. THEY ARE SUFFERING FROM WHAT IS CALLED A "SLEEP DEFICIT". THEY GO TO BED A LITTLE BIT TOO LATE, SLEEP POORLY, ARISE A LITTLE BIT TOO EARLY, AND GO THROUGH THE DAY IN A FORM OF "FOG". THIS PHENOMENON OF NOT BEING SUFFICIENTLY RESTED LEADS TO POOR PERFORMANCE, MORE MISTAKES, INDUSTRIAL ACCIDENTS, CAR CRASHES, SHORT TEMPERS, PERSONALITY PROBLEMS, AND MANY OTHER DIFFICULTIES.
IF YOU ARE LIVING AND WORKING A NORMAL LIFE, YOU REQUIRE ABOUT EIGHT HOURS OF SLEEP EACH NIGHT. IF YOU GET ONLY SIX OR SEVEN HOURS OF SLEEP WHEN YOU ACTUALLY REQUIRE EIGHT, YOU BEGIN TO BUILD UP THIS SLEEP DEFICIT. BY THURSDAY OR FRIDAY, WHEN YOU GET UP IN THE MORNING, THE FIRST THING YOU THINK OF IS HOW SOON YOU CAN GO BACK TO SLEEP AGAIN THAT NIGHT. WHEN YOU START THINKING ABOUT GOING TO SLEEP AGAIN AT THE MOMENT THAT YOU ARE, YOU KNOW THAT YOU ARE NOT GETTING ENOUGH SLEEP.
IN ADDITION TO EIGHT HOURS OF SLEEP OR NIGHT, YOU NEED REGULAR BREAKS FROM WORK, BOTH WEEKENDS AND VACATIONS. WHEN YOU TAKE TIME OFF FROM WORK, YOU ALLOW YOUR MENTAL AND EMOTIONAL BATTERIES TO RECHARGE. AFTER A TWO - OR THREE - DAY WEEKEND, WHEN YOU GO BACK TO WORK, YOU WILL BE FULLY RESTED AND READY TO PERFORM AT YOUR BEST.
5. PROPER ATTITUDE : THIS IS PERHAPS THE MOST IMPORTANT OF ALL. THE QUALITY THAT IS MOST PRDICTIVE OF HEALTH, HAPPINESS, AND LONG LIFE IS "OPTIMISM". AS YOU BECOME MORE OPTIMISTIC ABOUT YOURSELF AND YOUR LIFE, YOUR HEALTH WILL ALSO BETTER IN EVERY AREA.
PEOPLE WHO ARE POSITIVE AND OPTIMISTIC USUALLY HAVE STRONGER IMMUNE SYSTEM, AND AS A RESULT, THEY ARE SELDOM SICK. THEY SELDOM GET COLDS OR FLU. THEY BOUNCE BACK QUICKLY FROM HARD WORK OR FAILURE. AN OPTIMISTIC PERSON HAS A BUILT-IN "TEFLON SHIELD" AGAINST MANY OF THE DISEASES AND AILMENTS THAT AFFECT THE AVERAGE PERSON.
No comments:
Post a Comment