“Checklist for Staying Healthy”

KEYS TO GOOD HEALTH: You hear lots of advice from many sources about what it takes to live well and keep your body in good working order. Sorting out what that means for you could seem like an overwhelming task. Let's break it down into a few simple, easy-to-remember ways for adults to stay on a healthy path.

 BECOME A FLEXITARIAN: Numerous studies have shown that a plant-based diet is healthiest, but you can still get many of the benefits even if you don't go full-on vegetarian. Following a semi-vegetarian diet that includes fewer animal products but doesn't completely cut them out may help you keep your weight in check as well as lower your chances of high blood pressure, type 2 diabetes, and inflammatory bowel disease.

EXPAND YOUR PALATE’S PALETTE: Dietary guidelines recommend that half of what's on your plate at any meal be vegetables or fruits. But it's also important to mix things up. While all fruits and veggies are healthy, they don't all have the same nutrients. Give yourself the widest range of benefits by eating different-colored produce throughout the day.

LESS SUGAR, MORE WATER: It's a good idea to avoid added sugar in whatever you eat, yet soda, sports drinks, and energy drinks may be a bigger source than you realize. Some studies show that just a soft drink or two a day makes you 26% more likely to get type 2 diabetes. Sugary drinks have also been tied to heart attacks, gout, and obesity. Stay hydrated with water or, if you miss the fizz and taste, naturally flavored seltzer.

MOVE MORE, SIT LESS: That's the physical activity guidelines in a nutshell. While at least 150 minutes a week of moderate exercise is ideal, experts say that any movement is better than nothing. So make it a point to stand up more often and stretch, park a bit farther from your destination for extra steps, and explore new pastimes that will help put you in motion.

GET ENOUGH REST: Sleep is often low on the list in our nonstop society, but it's a must for good health. Chronic sleep deprivation raises the odds for heart disease, diabetes, stroke, obesity, and many other sicknesses. Getting your ZZZs also helps keep you safe: Driving while sleepy is just as bad as driving drunk. If you don't usually wake up feeling refreshed, try slipping into bed 15 minutes earlier every week until you do.

TAME YOUR STRESS: Everyone has stress; it's how you react to it that matters. When you often explode in anger, get stomachaches because you're nervous, or have trouble sleeping because you're anxious, it's time to make a change. Find a way to blow off steam, whether that's through exercise, meditation, or laughing with good friends. Still feeling overwhelmed? Make an appointment with a counselor or other mental health professional.

WASH YOUR HANDS: It's one of the easiest and most effective ways to avoid catching whatever contagious bugs are going around. The key is to be thorough: After you lather up with soap, scrub your palms, the backs of your hands, between your fingers, and under your nails for at least 20 seconds. That's about how long it should take you to sing "Happy Birthday" twice.

LIMIT YOUR DRINKING: It's true that moderate amounts of alcohol have been tied to some health benefits, like a lower risk of heart disease, but there are also serious downsides to drinking, such as a higher risk of cancer and liver disease. So you shouldn't start drinking for the sake of good health. When you do have alcohol, keep it to one drink per day if you're a woman or two if you're a man.

STEER CLEAR OF SMOKE: Smoking doesn't just hurt your lungs. It harms almost every organ in your body, making you a more likely target for cancer, heart disease, and other serious illnesses. Secondhand smoke is dangerous, too, and there's no amount that's "safe." If you live with a smoker, support them in quitting or at least ask them to take it outside.

MAP YOUR FAMILY TREE OF HEALTH: A history with a disease doesn't guarantee your fate, but your genes do offer a clue about the health issues you might face. You may need to be screened more often or earlier for conditions that run in the family, especially when close relatives developed them at unusually young ages or several family members had them. Let your doctor know about any serious ailments your parents, siblings, and children have been diagnosed with.

CHECK IN WITH YOUR DOCTOR: While there's no one-size-fits-all time frame for seeing your primary care doctor (anywhere from annually to every 3 years might be OK), don't go AWOL. Regular visits can help you catch problems early, when they're easier to treat and often cure. Stay on top of tests like cholesterol checks, mammograms, and prostate cancer screenings.

USE PRESCRIPTIONS CORRECTLY: Missing doses or taking your medication at the wrong time can have serious consequences. According to the CDC, so-called "non-adherence" leads to 125,000 deaths every year. If you aren't taking your prescribed medicine because of side effects or other issues, talk to your doctor. Having trouble remembering? Put notes on your calendar or set alarm reminders on your phone or watch.

STAY UP TO DATE ON VACCINES: Grownups need shots, too. You should get a flu shot every year, but you may also be due for a tetanus booster, a shingles vaccine, or a shot to protect against pneumonia. Ask your doctor what you might be missing and when you should get it.

TAKE BABY STEPS: It's tempting to overhaul your entire lifestyle at once. But tackling too many health goals at once often backfires because change can be hard. To better your odds of getting -- and staying -- healthier, make a series of small changes and work your way up to a bigger end game. For instance, if you'd like to eat a more nutritious diet, focus on breakfast. Once you get used to that, think about how to improve your lunch menu.

DON’T GO IT ALONE: Whatever your health goals are, it will be far easier to reach them if someone has your back. That might mean finding an exercise buddy who meets you at the gym, asking a friend to go with you to doctor's appointments, or simply confiding in someone you trust about your current struggles so they can cheer you on along the way.

REVIEWED BY: Brunilda Nazario, MD on June 18, 2019

PHOTO CREDIT: Jessamyn Stanley

REFERENCES:

Frontiers in Nutrition: "Flexitarian Diets and Health: A Review of the Evidence-Based Literature."
Dietary Guidelines for Americans 2015-2020, 8th edition, US Department of Health and Human Services and US Department of Agriculture, December 2015.
Harvard T.H. Chan School of Public Health: "Added Sugar in the Diet," "Soft Drinks and Disease."
Physical Activity Guidelines for Americans, 2nd edition, US Department of Health and Human Services, 2018.
National Heart, Lung, and Blood Institute: "Sleep Deprivation and Deficiency."
American Psychological Association: "How stress affects your health."
CDC: "Wash Your Hands Often to Stay Healthy," "Fact Sheets - Alcohol Use and Your Health," "Smoking and Tobacco Use: Health Effects," "Health Effects of Secondhand Smoke," "Recommended Immunization Schedule for Adults Aged 19 Years or Older, United States, 2018."
Understanding Genetics: A New York, Mid-Atlantic Guide for Patients and Health Professionals, Genetic Alliance, 2009.
Johns Hopkins Medicine: "Screening Tests for Common Diseases."
FDA: "Why You Need to Take Your Medications as Prescribed or Instructed."
Mayo Clinic: "3 Ways to Make Healthy Habits Stick," "Ask for support to achieve your health goals."

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“Staying Active With Arthritis”

PLAY VIDEO GAMES: Grab a gaming system but get off the couch. Research suggests some sports video games may burn as many calories as a brisk walk. In a study funded by Nintendo, the Wii Sports tennis, baseball, and boxing games all qualified as moderate-intensity exercise. For joint flexibility and to improve your range of motion with arthritis, try your hand at balance games and yoga exercises.

GET YOUR DOG AND START WALKING: An eager dog can be the perfect cure for couch potato syndrome. He can keep you company and keep you motivated during your daily walks. Because walking keeps your joints flexible and your muscles strong, this low-impact, weight-bearing exercise is a good choice for people with arthritis. Research also suggests dog owners tend to have lower blood pressure and cholesterol than their pet-less peers.

WASH YOUR CAR: Washing your car offers the chance to get a workout and clean car at the same time. But don't just stand there spraying the hose at your windshield. You need to get your heart working. That means soaping up a rag and scrubbing your car from bumper to bumper. An hour's worth of hearty work can burn more than 300 calories for a 155-pound person.

MAKE A PLAY DATE: If you have kids, grandkids, or babysit for neighbors, make your time with them as active as possible. Playing hide and seek or exploring a park can be an active, low-impact workout. For people with arthritis of the hands, board games, puzzles, and crafts are not only kid-friendly activities but they may also help keep your fingers limber. For the greatest benefit, arrange regular play dates a few times a week.

CARRY YOUR GROCERIES: Make the most of your supermarket trip by carrying your groceries in the store and to your car. The weight adds intensity to walking and helps strengthen your upper body. Carry your bags across your arms to protect your hands. For an extra challenge, carry your bags up steps. Research suggests people who can carry groceries and climb stairs are less likely to have a stroke than those who can't.

CLEAN YOUR HOUSE: Don’t dread housework; it's a way to avoid the gym. Cleaning the floor counts as moderate exercise because it raises your heart rate and makes you breathe faster. Other good exercise: washing windows, hanging laundry, and cleaning the bathroom. To protect your joints: Alternate motions and the hands you use. Don't overextend your reach, and bend with your knees to save your back. Consider knee pads for kneeling.

DANCE THROUGH YOUR CHORES: Some household chores, like unloading the dishwasher, don't raise your heart rate on their own. But you can kick things up a notch by putting on music and moving! Try dancing while dusting, vacuuming, cooking, or putting away dishes. The trick is to use music you love, so you'll have fun while working up a sweat.

TEND YOUR GARDEN: Gardening can provide a surprisingly well-rounded workout. Wielding a rake or shovel can strengthen your muscles, improve flexibility, and raise your heart rate. An hour of weeding or digging is great for endurance, too. To avoid stooping, use long-handled tools or build raised garden beds. As a bonus, whether your focus is on tending flowers or fruit, you’ll have something to show for your efforts.

FIND FITNESS FRIENDS: Instead of planning lunch dates, suggest meeting friends for a brisk walk through the mall or a park. While you may be tempted to shrug off a solo workout, you will be less likely to stand up a friend. And being active can help you meet weight loss or goals if you have them. If you're overweight, losing extra pounds can help reduce arthritis pain -- especially in the knees.

VOLUNTEER YOUR TIME: Help yourself and other people by taking on volunteer projects that benefit both mind and body. Consider walking dogs at the local animal shelter, planting trees, coaching a youth sports team, or building houses. Studies show that older adults who volunteer regularly have a greater sense of well-being than those who don't.

HIKE OR BIKE ON YOUR NEXT OUTING: You may be in the habit of driving everywhere, no matter how close your destination. But think about some of your favorite places -- stores, restaurants, the library, parks. Are any of them close enough to reach safely by bike or foot? If so, you'll get exercise while saving gas money. In addition, biking is easy on your joints while still giving you a good workout.

TAKE THE STAIRS: When you head toward an elevator, think before using it. By taking the stairs, you can weave exercise into your daily routine without setting aside time for a workout. However, if you have knee osteoarthritis -- a condition that affects nearly one in two people before age 85 -- your health care provider may suggest that you consider another form of exercise.

PARK IN THE LAST SPOT: Walking is one of the best forms of exercise for arthritis, so find ways to fit it into your day. Whether you're driving to the mall, office, or supermarket, make a habit of parking in the spot farthest from the entrance. Then power walk to the front door. When this becomes too easy, try parking a couple of blocks away from your destination. Wear a pedometer to see how much ground you’ve covered.

TAKE A CLASS: Like working out in a social setting? Sign up for a class. You'll have a regular exercise time and place, plus a group of people who expect to see you. Remember, a fitness class doesn't have to mean aerobics. Always wanted to learn karate or salsa dancing? Look for a class that will keep you coming back. Or join a walking group or masters swim team. Both walking and swimming are especially easy on the joints.

ADD UP YOUR EXERCISE TIME: You don't have to do all your exercises at once. It’s OK to do it in 10-minute spurts. If you're new to exercise, aim to be active 15 to 20 minutes a day, three days a week. Then work up to 30 minutes every day. The key is doing activities that will work your large muscle groups, quickening your breathing and heart rate. Unsure about which activities may be best for you? Ask your doctor.

REVIEWED BY: Tyler Wheeler, MD on October 14, 2018, WebMD

REFERENCES:

WebMD Health News: "Wii Games Burn Calories Like a Brisk Walk," "Real-World Fitness May Cut Stroke Risk."

WebMD Medical Reference from Healthwise: "Healthy Aging: Physical Vitality," "Quick Tips: Fitting Physical Activity Into Your Day," "Fitness: Staying Active When You Have Young Children," "Emotional and Mental Vitality."

Arthritis Today: "Wii Fitness: Making Home Exercise Equipment Fun," "Having Fun With the Grandchildren," "Make Needlework Finger-Friendly," "Simplify Household Chores," "Gardening Tips for Everyone," "Knee Osteoarthritis: New Study Shows Higher Risk."

WebMD Feature: "5 Ways Pets Can Improve Your Health," "Get Fit by Gardening," "10 Easy Ways to Make Exercise a Habit," "Family Fitness Made Fun." "What's Your Workout Personality?"

BBC News: "Dog Owners 'Lead Healthier Lives," "Diets for the Ages."

Arthritis Foundation: "Walking," "Protect Your Joints," "Daily Physical Activity Lessens Severity of Arthritis."

Harvard Medical School: "Calories burned in 30 minutes for people of three different weights."

CDC: "General Physical Activities Defined by Levels of Intensity."

Medline Plus: "Arthritis."

The John Hopkins Arthritis Center: "Osteoarthritis Weight Management."

American Academy of Orthopedic Surgeons: "Arthritis of the Knee."

National Institutes of Health, Division of Nutrition Research Coordination: "General Guidance for Pedometer Use."

WebMD Medical Reference provided in collaboration with the Cleveland Clinic: "Arthritis: Exercise to Treat Arthritis.

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.