10 Steps for Taking Charge of Your Health10 Steps for Taking Charge of Your Health by: Kathy G. Wise, R.D., L.D.
We know how to take charge of their families and make things run smoothly. Many women work full time, take care of the kids and the household, and manage the finances without missing a beat.
Unfortunately, women often overlook their own needs because they are so busy doing for everyone else. It's very important to put things into perspective and put yourself at the top of the to-do list on a regular basis. Taking care of yourself, eating properly, getting ample sleep and exercising regularly, allow you to have the energy to do the things you need to do for others. It also makes everyone a little happier because as the saying goes, "if Mama ain't happy, nobody's happy".
Ten things women can do to take charge and make changes in her life.
Exercise regularly. Include plenty of different activities such as walking, jogging, swimming, aerobics, and weight training. There are so many benefits obtained from physical activity. Not only will you feel better now, but also the long-term health benefits of exercise are unbelievable. Blood pressure, blood sugar, and your heart, not to mention your mental health can all benefit from regular exercise (20 to 30 minute sessions at least three days a week). Try it...you'll like it.
Learn to relax. Find 10 minutes a day to do nothing productive other than recover from the day. Try meditating. Close your eyes and imagine you are on a beautiful beach or some other favorite place. Remember to breath deep and exhale fully.
Develop stress management techniques. Try to eliminate as much stress as possible, but you will never eliminate all the stress in your life. In order to survive you must develop strategies for dealing with the stress. Eating and watching TV are not stress management techniques. Taking a walk is a great way to relieve stress.
Laugh every day. See the humor in everyday life. Learn to laugh at yourself. You have to admit; sometimes people do some pretty silly things.
Free up some time for play. Kids know how important it is to play; yet as adults we often forget it is important. Give up or delegate some of those jobs that you don't have to do. Some forms of play can actually be part of your daily physical activity like playing a round of golf, going on a bike ride, roller-skating or blading and ice-skating.
Evaluate your diet. Did you realize that diet is a contributing factor in many of the leading diseases the US faces today including diabetes, heart disease, osteoporosis, and cancer? Make sure you include at least 5 servings of fruits and vegetables everyday. (One serving is a piece of fruit, 1 cup raw or ½ cup sliced or cooked).
Eat at least two servings (8 ounces each of a calcium rich food) every day. Try using yogurt as a mid-morning or mid-afternoon snack. Have a glass of milk with dinner or add some chocolate to it for a sweet evening snack. Try using milk in recipes that normally call for water such as soup and hot cereals. Add low fat cheese to salads and sandwiches. Don't forget about some vegetables that are calcium rich such as broccoli.
Feed your body the fuel it needs instead of starving it. Attain and maintain normal body weight and body fat. Continual dieting, using fad or inappropriate diets, can sacrifice your long-term health. Yoyo dieting (losing and regaining weight over and over) can be harmful. Start thinking about what your body needs, instead of what you can't eat.
Drink at least 64 ounces of water a day. Limit caffeine, carbonated beverages and alcohol to no more than two a day.
Eat 5 or 6 mini-meals throughout the day to fuel your body when it needs the energy the most. Eat light at night and eat more at breakfast. Reset your metabolism with breakfast.
This information is provided for educational purposes only and is not intended as a substitute for professional medical advice. Do not use this information to diagnose or treat a health problem. Please consult your health care provider if you suspect you are ill, or have questions about your condition
