Every day, we’re bombarded with health tips. It’s hard to keep track, and as for remembering every detail, forget about it. Here are some of our favorites, listed from A to Z to help them stay on your mind and become part of your healthy lifestyle.
A. Annual Exams are More Than Just a Pap Smear
Only about 17 percent of U.S. women have a yearly preventive visit with the gynecologist, according to a University of Pittsburgh study. And yet, the annual gynecological visit benefits your overall health, doing much more than screening for STDs and cervical cancer, says The Women’s Healthcare Group (www.thewhcg.com), York. The doctor’s breast exam can be more effective than self-checks, and pelvic exams can reveal other life-saving information, including skin cancer where you’d never detect it.
B. Benefit from Breakfast
Breakfast truly is the most important meal of the day, says The Women’s Healthcare Group. A healthy breakfast with lean protein provides the energy to start the day right, sharpens your concentration, fuels strength and endurance
for physical activity and helps you keep your weight down.
C. Get Crafty
Your brain needs a getaway, and emerging research shows that crafting of all sorts (knitting, quilting, painting) creates a kind of meditative state that reduces stress.
D. Very Special Delivery
When choosing the hospital for delivering your baby, ask about programs that will send you and your infant home healthy and happy. For instance, Lancaster General Health’s (www.lancastergeneralhealth.org) Women & Babies Hospital is Pennsylvania’s first Baby-Friendly® designated hospital, earning the prestigious international award for raising its rates of breast feeding from 69 percent of births in 2012 to 96.5 percent in 2014.
E. Regular Eye Exams
Have your eyes tested every two years, more if you’re older or have diabetes. Don’t skip the dilation, which helps the optometrist look deeply for any problems.
F. Figure on First Aid
A child reacts to a bee sting. A colleague has a heart attack. Your spouse snips a finger with garden shears. Do you know what to do? You will if you take a first aid and CPR class, and keep a first aid kit in the house and the car.
G. Get Moving with a Loved One
Join a fitness class that’s fun for both of you, do crunches together while watching a football game and give healthy gifts like hand weights or gym memberships.
H. Healthy Snacks Before Bedtime
You really can do it, says Elizabeth Mammina-Dincher, registered dietitian with the Diabetes & Nutrition Center at Lancaster General Health. A healthy pre-bedtime snack stabilizes blood glucose levels and prevents your liver from making its own glucose from stored energy. Just make sure the snack is a healthy combo of carbohydrates and protein, like a slice of whole grain bread with peanut butter, air-popped popcorn with unsalted nuts or pretzels with low-fat cottage cheese. For a double-whammy of carbs and protein, snack on Greek yogurt.
I. Inquire About Health Coverage
Many types of health insurance plans are available, reminds Dr. Joel A. Horning of Orthopedic Associates of Lancaster (www.fixbones.com). If you have questions, speak with your human resources department and call your insurance company. Knowing what is covered and what isn’t can help your wallet in the long run.
J. Remember Joint Health
A joint connects two bones, so you are responsible for keeping all of those links healthy, says Dr. Horning. “Through building muscle and maintaining a healthy weight and great posture, your joints will be in excellent shape to keep you moving throughout the day,” he advises.
K. Know Your Limits
“If you’re starting a new exercise routine, that’s great!” says Dr. Horning. “But sometimes we can get a little carried away because we want to see results. By doing too much too fast, you’re putting yourself at risk for injury. Start slowly and steadily work toward your goals.”
L. Laughter Really is the Best Medicine
Laughter burns calories and boosts your heart rate. So the next time the boss catches you watching funny cat videos, tell her you’re taking a health break.
M. Munch on a Mini-Meal
Ignore the mid-afternoon munchies because they lead to overeating at dinner. Snacking on a lean protein and complex carb (like peanut butter and apple or fruit and yogurt) satisfies the cravings.
N. Nosh Healthy While Traveling
It’s bad enough that vacations and family gatherings land you in gorging zones. Think about what you ate on your trip there, and you’ve probably already loaded up on processed foods and snacks galore. Instead, try these road-trip tips from Jacqui Zimmerman, registered dietitian at Lancaster General Health’s Wellness Center. Stop at the larger convenience stores that offer broader choices, and look for fresh foods with protein and fiber, or just pack your own. Choose water, low-sodium vegetable juice or flavored seltzer water over sugary drinks. Select energy bars that are under 200 calories are filled with whole grains and dried fruit and offer at least 3 grams of protein and fiber.
O. Go Organic
Pesticides on produce can slow your metabolism and cause some people to gain weight. Switch to organic fruits and vegetables to keep those pesky pesticides out of your body. Buying organic animal products (meats and dairy) is especially important
P. Get Out and Play
If play was so much fun when we were kids, why did we ever stop? Playtime for adults promotes problem solving, creativity and healthy relationships. Besides, it just plain brings joy. Get silly, and surround yourself with playful people, including the ones who are the experts— kids.
Q. Quit Smoking
Smoking doesn’t just gunk up your lungs with cancer-causing chemicals. It also harms your heart, eyes and gums. Secondhand smoke around babies and children can cause emphysema and Sudden Infant Death Syndrome. Set a date for quitting, make a quit plan, talk to your doctor, change the parts of your routine that trigger the urge for a cigarette and enlist supporters to help you quit smoking once and for all.
R. Eat Right for the Big Run
Getting in on the 5K craze? Train your eating habits as much as you train your body. The more you run, the more calories you’ll need for fuel, but not the kind you get from fast food. Get carbs from whole fruits, veggies such as sweet potatoes, and beans and grains including brown rice and quinoa. Pair them with protein from salmon, eggs, chicken and lean beef. Practice what you’ll eat and drink to learn what works for you and prevent race-day surprises.
S. Start with Salmon
Toss some salmon on your salad, and let those omega-3 fatty acids get to work boosting lean muscle and burning fat.
T. Deliver Us from Tempters
Those diet busters just won’t leave you alone. Think of the aunt who insists you take a piece of pie, or the co-worker who forces a slice of cake under your nose. A few tricks help you manage the “food pushers”: Learn to say a polite but firm “no thanks,” no explanation required. Ask if workplace treats can be placed in an out-of-the-way place. Accept a plate but just take a bite or two. Bring healthy treats to family gatherings and office parties. When eating out, plan ahead what you’ll order, and keep the comments to a minimum by steering the conversation away from what you’re eating.
U. Undies Alert
Debating whether to go commando under your workout gear? That’s okay, especially if the fabric is wicking, but keep in mind that undies can help draw away the sweat and moisture that harbor infection-causing bacteria and yeast. Old-fashioned cotton is okay. New-fashioned wicking fabrics are better.
V. Varicose Vanity
Varicose veins hurt, but let’s face it: you want them to go away because they’re just plain ugly. Vein-stripping has gone the way of the rotary phone. See a vascular surgeon for a simple outpatient procedure that makes bad veins disappear.
W. Water, Wonderful Water
Divide your weight in half, and that’s how many ounces of water you should drink daily. It helps burn fat and keeps skin dewy. Water in the morning activates internal organs. Before a shower, it keeps your blood pressure down. Before a meal, it aids digestion. Before bed, it helps prevent stroke or heart attack.
X. Get Your SeXy Back
A strong back is a sexy back. Find a workout that stretches and strengthens your back and supporting muscles, and you’ll diminish back pain, improve posture and lessen bra bulge and fat rolls.
Y. Why Not the Y?
“YMCA” isn’t just a song with pantomimed letters. Today’s YMCAs build communities, bring families together and, of course, have phenomenal fitness centers. Support your local Y and feel better, body and soul.
Z. Get Your ZZZs
Sure, it’s tempting to steal a few hours from the seven to eight hours of sleep you should get every night. Don’t do it, no matter how busy you are. A full night’s sleep helps you maintain a healthy weight, lower your risk of diabetes and high blood pressure and stay sharp for work and school.