WAYS TO KEEP HEALTHY AND VITAL

Health is something most people take for granted. To those who are ill, health is seen as a crown worn by those who are healthy. Many illnesses that we experience now are actually the cumulative effects of the unhealthy habits that have been acquired over the years as a reflection of our lifestyle.

"Get at least 20-30 minutes of exercise everyday" Some of us fall ill not due to our own actions but because of genetic predispositions. This is unavoidable, but many people this category do lead healthy lives by knowing and actively modifying their risk factors. Although studies shown that morbidity and mortality rates from infectious diseases in developing countries like Malaysia have reduced, diseases of lifestyle are now killing us Malaysians. Even our children are at risk for developing cardiovascular diseases such as obesity and asthma. This has become more apparent with the advent of the IT era because people are encouraged to rely so much on modern technology that we hardly find ourselves 'sweating' after completing a manual task. Even our children lead lives as computer game addicts and 'couch potatoes'! Other obvious risk factors include overeating, smoking and over dependence on medicinal drug supplements. Unfortunately, many people these days choose the easy way out when it comes to health. They would rather diet and take slimming pills then exercise. Disorders that can develop due to this sedentary lifestyle include chronic fatigue, shortness of breath, obesity, stomach discomforts, headaches, anxiety, muscular weakness and atrophy, high blood pressure, arteriosclerosis and coronary heart disease. Knowledge on these diseases however, are not enough to motivate an individual to make long-term positive behavioral changes. Skills for successful and healthy living must be taught to the young and reinforced periodically so that the individuals will be empowered to change their lifestyles positively. Pharmacists can encourage changes by advising individuals to be aware of risk factors that can affect their health in the long run. Advocating regular exercise combined with healthy eating habits and having a positive attitude in life is a good start for a vital and healthy life, regardless of age. Tips on staying vital and healthy: Get a balanced diet. Eat more fresh vegetables, fruits, soups and wholegrain products such as bread and pasta. Take less preserved foods that come in cans or packs- chances are they might be overloaded with sugar or salt. Instead of eating three big meals in a day, keep it to five or six smaller snacks a day. Get at least 20-30 minutes of exercise everyday. Do this by walking, jogging, cycling or even dancing to fast pace music of your choice. Housework does not count. Arm yourself against snack attacks with ready-to- eat, tummy filling snacks such as cold vegetable juice, raw veggies or fresh fruit. Nibble them to keep your mind off sugary snacks when you're bored, angry, frustrated or feeling blue and want to soothe your mind with a treat. Instead of deep-frying, try to cook your food by steaming, roasting or grilling. There's less oil involved this way. Learn the difference between physical hunger and mental hunger. Only eat when you need to. Do not smoke. If you already do, lower the number of cigarettes you smoke or stop altogether. Instead of driving, why don't you walk or cycle? It could be more fun and you need not worry about traffic. No booze please. Alcoholic beverages increase your caloric consumption and can boost your appetite. . Drink lots of water especially in our hot Malaysian weather. Don't overeat. Keep your mind on your food because having distractions such as watching TV will encourage you to overeat. Don't overdo it at buffets either! When exercising, bring your children or family along. This would make it more enjoyable. . Stay busy. Watching TV or playing computer games all day isn't going to help you stay healthy. Eat most of your calories early in the day. As they say, breakfast like a king, lunch like a prince and dine like a poor man. If you decide to take extra vitamin supplements, please get advice from the pharmacist or doctor first. You might end up consuming too much or having something that isn't suitable for you. Get regular medical checkups. Prevention or early knowledge safeguards you from any diseases that may be untreatable if left undiagnosed for too long (especially if you have a family history of a disease or illness). Do not be fooled into taking up a fad diet program. Here are ways to spot them: It focuses on one or a limited variety of food and cuts out entire food groups. It incorporates special dieting foods, pills or formula. It makes recommendations on vague studies and research. It claims that exercise or increase in physical activity is not necessary. Give yourself a treat once in a while as an incentive. You might lose interest to live healthily if you don't. Good luck! Disclaimer: While every effort has been made to ensure accuracy of facts, the articles and information above must never be construed as giving professional health advice and as such Kurnia does not give any warranty on accuracy, completeness, functionality, usefulness or other assurances as to the content appearing in the above article. Kurnia cannot be held responsible for any losses, injury or death resulting from the use of the above information.