7 STEPS TO A BETTER YOU
You’d like to live a healthier life. But that goal is so big you don’t know where to start. If you’re feeling overwhelmed, don’t despair. Here are seven simple ways to launch your personal health makeover.
Floss
Yes, you should, according to the American Dental Assn. and the Centers for Disease Control and Prevention.
Studies have been few, small and potentially flawed. But the signs of non-flossing — red, puffy gums and unwanted “pockets” between gums and teeth — are obvious to dentists, says Dr. Alexandre-Amir Aalam, clinical assistant professor at USC’s Herman Ostrow School of Dentistry.
Brushing can’t get between teeth to remove “bad” bacteria. Flossing gets at least four times deeper into gums. Technique matters, so ask your dentist for tips. And don’t forget your regular teeth-cleanings.
Keep an eye on your eyes
Many people assume nothing is wrong with their eyes if nothing seems to be. But “silent” conditions can do damage before symptoms show up, says Dr. Rohit Varma, director of the USC Roski Eye Institute.
Regular exams are most important for babies and kids (to check for congenital problems and near-sightedness) and people over 50 (for age-related problems such as cataracts, glaucoma and macular degeneration).
But younger adults aren’t immune — far-sightedness starts about age 40 — and the National Institute of Occupational Safety and Health suggests yearly exams for computer users of any age.
Step it up
Being active burns calories, builds muscle and boosts your energy and mood. And counting your steps is a good way to keep track of how active you are, says Dr. Neha Vyas, a family medicine physician at the Cleveland Clinic.
Many experts believe that 10,000 steps a day — about 5 miles — is a good number for most people to aim for. But, she adds, “any amount of activity is beneficial.”
Be skeptical
You can learn a lot about health on the Internet. But how can you tell facts from malarkey?
You can generally trust information from local, state, and county health departments, academic institutions, the Centers for Disease Control and Prevention, and medical associations such as American Academy of Family Physicians.
Beware of rosy health claims for dietary supplements. These products are not vetted by the Food and Drug Administration the way medicines are, so regulators can’t vouch for their safety or effectiveness.
Think fun!
Call exercise by another name and it might do you more good, a pair of experiments suggest.
In one, 46 adults went for a 2-kilometer walk. Half were told it was an “exercise walk” and half were told it was a “scenic walk.” At a mid-afternoon snack, the “exercise” walkers ate more than twice as many M&Ms as the “scenic” walkers, or 206 additional calories. In the other test, the “exercise” group ate 35% more chocolate pudding at lunch.
The key is to think of activity as fun, says Brian Wansink, director of the Cornell University Food and Brand Lab and one of the researchers involved in the experiments. If you tell yourself you’re working out, you’re likely to reward yourself by eating more, he says. “Say, ‘I’m doing this for me.’”
Feed your tiny friends
You may not realize it, but you’re eating for millions — of microbes. In fact, scientists estimate that at least half the cells in your body aren’t actually human at all.
That brings us to fiber. Scientists used to believe it was only good for avoiding constipation. Now they know it keeps your microbes happy.
Eat plenty of the best kinds — the ones in fruits, vegetables and whole grains — if you want your microbes to maintain an orderly society. That can help you maintain a healthy body.
Make protein a priority
Your body needs sugar, fat and protein to carry out its daily chores. It’s very good at storing sugar and fat, but not protein.
That means three meals a day are vital, says Dr. Zhaoping Li, director at UCLA’s Center for Human Nutrition. Each meal should include about 20 grams of protein, roughly the weight of eight pennies.
If you skip a meal, your body will break down skeletal muscle to get the amino acids it requires. Once you replenish your protein pool, your body will return the amino acids, so no permanent damage is done. But if you deprive it of protein too often, it may not be able to repay the big debt you rack up.