Ten Tips to Get Healthy

Getting healthy is not a one shot deal. It is a life long process. The choices we make need to be conducive to our goals, our lifestyle, our environment, and our current state of health. However, there are a few tips that will help most of us feel better. They are pretty easy to incorporate and may be fine-tuned over time.

1. Drink more water throughout the day.

Water is such an inexpensive and convenient fluid to help resolve an excessive appetite, fatigue, bad breath, and chronic congestion. Fill a large bottle with water in the morning and sip from it throughout the day.

2. Never skip breakfast.

Studies show that those who skip breakfast are more likely to develop obesity, diabetes, or heart disease.

If you are not used to eating breakfast, and don’t feel hungry in the morning, then start your day with some miso soup or hot milk during the cold weather, and smoothies during the hot weather. Or, simply have a piece of fruit or a little good quality yogurt.

You may also think about what you are eating for dinner. If you are gorging at night, then it is normal not be hungry when you wake up. Try eating dinner earlier and eating less.

3. Slow down when you eat.

Our digestion begins when we smell or think about food. We begin to salivate in preparation for that first bite. Then the saliva releases amylase, a digestive enzyme, which helps break the food down before it enters the stomach. By chewing more, you can help resolve constipation, indigestion, and overeating. Plus, when you slow down, the whole eating experience becomes much more enjoyable.

As you eat, take a moment to notice how the texture of the food in your mouth changes, and how the flavors evolve as you chew.

4. Cut out sugar-laden drinks and sodas.

These drinks fill the body with empty calories and even drain nutrients out of the body, potentially making a person chronically fatigued, overweight, and addicted to caffeine and sugar.

Instead, try drinking more herbal or green tea, water, and freshly squeezed juice.

5. Save that glass of wine for the weekend, or cut out drinking.

If you are watching your weight or blood sugar levels, alcohol will definitely hinder your efforts if you are not careful. If you think you need a glass of wine or a beer to help you relax after work, brainstorm on some alternative activities that will help you unwind without the adverse effects.

6. Track your eating habits.

It is amazing how many people are unaware of the amount of food they are putting into their bodies. You may think you eat pretty well, but if you are one of the many in the world suffering from high blood pressure, high cholesterol, indigestion, chronic fatigue, and weight gain, you may benefit from figuring out exactly what changes you could afford to make in your diet and eating habits.

7. Walk or bike outside briskly for 20 to 30 minutes daily.

Getting enough sunshine and exercise are directly related to one’s heart health—both mentally and physically.

8. Practice some sort of resistance training two to three times per week.

This will not only ensure healthier and stronger bones, it will also help you burn more calories throughout the day as well as make you look better, regardless of your weight.

9. Eat less.

If you slow down, stop eating when satisfied but not full, choose more whole foods, and cut down on processed foods and sugar, you'll lose weight. It’s that simple.

10. Seek inner balance.

You may seek inner balance through meditation, breath work, and thinking of others first. Many of the great masters of Eastern art reflect strong states of quietude and peacefulness. If you have no idea what it means to have inner balance, research the arts from ancient China, Korea, or Japan and you may find some answers

By Tysan Lerner
Epoch Times StaffCreated: Jan 21, 2010Last Updated: Jan 22, 2010

THB: Help For Your Aching Back By Melanie Segala - Executive Editor

You're Not Alone

At any given time, more than 31 million people in the US suffer from backaches. In fact, 80% of all Americans suffer from back pain at some point in their lives.

I can sympathize. I've had friends with back problems that were so bad that they were laid up for days. Some had to sleep on the floor every night. Others had to sit in chairs with special back supports or they couldn't make it through the day. A former boss of mine couldn't sit at all. He came to work and knelt all day on something that looked like a pew you'd see in church.

And then there are the traditional treatments for back pain: surgery and painkillers. Surgery may or may not work, and it can be very risky. One small mistake on the table could leave you in even more pain or a wheelchair for life.

Painkillers only mask the problem. If they're prescription narcotics, they can cause brain fog, irritability and chemical dependence. How many famous people do we see in detox that got there from abusing painkillers?

So what's a person with chronic back pain supposed to do?

Don't Ask for Trouble

First and foremost, try some common sense measures that will keep you from overstressing your back and causing further pain. Here's some great advice for pain-free living from our friends at the Health Sciences Institute in Baltimore.

• Check your mattress. Make sure your mattress and box spring is not worn out. Sagging mattresses with no support can wreak havoc with a bad back.

• Drive in comfort. Lean slightly forward when you're driving. And keep your knees even with your hips — higher than your hips is even better.

• Lean forward. When standing, especially for long periods of time, lean forward slightly to shift some of your weight away from your back. Also try shifting your weight from one food to the other.

• Lift properly. Never bend over to lift anything, even if it's light in weight. To protect your back, lift from a squatting position with knees bent and let your legs do the work.

• Move around. Whether it's sitting, standing or lying down, try not to stay in the same position for too long.

• Get enough rest. Don't overtax your back by overworking or overplaying. Most of us need 8 hours of uninterrupted sleep every night.

• Sleep in an “S.” To relieve pressure on your back when you sleep, put a neck roll behind your head —or plump up a pillow under your neck for a similar effect. Place another pillow under your knees for additional support.

• Warm up first. Do gentle stretches for at least 5 minutes before you exercise —and this includes activities like mowing the lawn or cleaning the house.

• Watch your posture. A bad posture doesn't just look bad, it's bad for your back too. And don't forget sitting. Sit up tall and straight —in a straight back chair if possible. Keep both feet on the floor with your knees level or slightly higher than your hips. Avoid sitting on soft couches or chairs, especially for long periods of time.

• Wear sensible shoes. Properly fitting, sturdy shoes provide greater support for your back. Women who wear high heels are especially prone to lower back pain. Wear low-heeled shoes as often as possible.

Try these simple lifestyle techniques. They can mean the difference between living pain-free or living with constant back pain.