101 Ways to Get in Better - 2

101 Ways to Get in Better-2

11.        Yoga

The practice of Yoga is actually a spiritual practice.  However, with the many benefits received it has quickly become a popular choice to thousands of people strictly for health.  Yoga helps stretch out muscles and ligaments, tone the body, and the greatest benefit is that it helps to clear the mind.  Having a clear mind works toward a healthy body.


12.        Stop Smoking

You have probably heard this more times, than you can count but facts are facts!  There is no other way to say it – smoking is not only bad for your health, it is deadly!  One woman in her late thirties had smoked for 10 years.  She had tried everything from watering down her cigarettes, throwing them away, wearing a patch, chewing gum, you name it, she tried it.  She really wanted to quit but the addiction was so strong she was finding it impossible. 

The mother of an 11-year old daughter and a 13-year old son, she was taken by surprise when something happened that made her quit smoking in one day.  Her son told her that he had something very important to tell her.  With a quick response of, “Okay, what is it?” he said, “No, I really need to talk to you.”  She knew by the look on his face and the tone of his voice that this was something important.  Her son looked her square in the face and without wavering said, “I want you to quit smoking because I don’t want you to die.  I want a mother in my life.”  With that, she walked over to an ashtray, put out her cigarette, and now almost seven years later, she still does not smoke.  While this will not work for everyone, the next time you pick up a cigarette; take a minute to consider how your child or family would feel if you were no longer around.


 13.        Mixing Medications

Many people do not realize how dangerous mixing medications can be.  In fact, some combinations are lethal.  If you are on medication, make sure your physician knows everything you take, including herbs and supplements.  To take it one-step further, when you have a new prescription filled, ask the pharmacist if there are any bad interactions with your other current medication.

14.        Drink Wisely

There is nothing wrong with a couple of social drinks or a glass of wine or beer with dinner, but if you drink, you need to be wise.  First, if you drink to the point of being drunk, keep in mind that you are causing damage to your liver.  Second, if you drink, NEVER drink and drive.

15.        Young at Heart

Regardless of your age, if you start acting too old, you will actually not benefit yourself at all.  Studies have shown that people who act old, feel old, and can actually suffer from problems before their time.  Do not be afraid to be youthful, within reason.  The next time you see a man in his seventies running a marathon or a woman keeping up in aerobic class, you can see that by refusing to give into age, they are healthier and live much longer lives.


16.        Regular Checkups

It is crucial that you have regular checkups, which could include mammograms, pap smears, checks for colon cancer, EKGs, etc.  Many times, a regular checkup could have caught something earlier on, actually saving a life.  If you do not feel good, have your doctor check things out.  If you are due for your annual mammogram, have it done.  You could possibly be saving your own life.

17.        Cholesterol Levels

High cholesterol leads to hardening of arteries, which in turn, leads to heart disease or attack.  Keep your intake of food healthy, limit the amount of sugar you eat, and have your cholesterol checked.  If it is higher than 200, ask your doctor for ways to reduce it.

18.        Meditate

Find some time away from noise and distractions for you.  Meditation can come in many forms.  Whatever way you meditate, ensure that you are in a quiet place with soft lighting, sit with good posture and in a comfortable position, practice slow, rhythmic breathing, and concentrate on something calm and relaxing.  Meditation is a great stress reducer, which is vital for good health.

19.        Listen to ME

If you know that you are not feeling “right” but the doctor tells you everything is fine, listen to your body.  There is nothing wrong with getting a second opinion.  If you are not comfortable with the doctor’s advice, get another exam.  In addition, if you go to a doctor who tells you that what you feel is in your head, or you are crazy, get out of there immediately.  You know your body better than anyone does and you need a doctor that believes in you and offers the right kind of support and encouragement.


20.        Body Fat

When you think about losing weight, more importantly than weight is the amount of fat you are carrying around.  This fat is measured with what is called Body Mass Index, or BMI.  For women, if you are fit, your percent of body fat should range from 21% to 31%.  If you are in incredible shape, that could be as low as 10%.  For men, fit should be between 14% and 25%, and excellent shape, as low as 2%.To calculate your body fat, write down how much you weigh (be honest – no one will see this but you).  Multiply your weight by 703.  Next, write down your height, in inches.  Multiply by that same number.  Then you will divide your weight number by your height number.  That is your BMI.  For example, if your weight were 150 pounds x 703, your weight answer would be 105,450.  If your height is 5’4”, that would be 64 inches x 64 for a total of 4,096.  Taking the 105,450 divided by 4,096, you come out with a BMI of 25.7.

21.        Read the Label

Get into a habit of reading the labels on food.  While they may have messages such as “Low Fat” or “Reduced Calorie” written all over the front of the package or can, when you read the label and understand what you are looking for, you will probably be surprised.  Regardless of what the claim may be, the label may tell another story.  
The FDA provides these important guidelines, therefore, should be what you look for.  If the message and label do not jive, move on to a different product.

Less than 0.5 grams of fat per serving, with no added fat or oil
Low fat
3 grams or less of fat per serving
Less fat
25% or less fat than the comparison food
Saturated Fat Free
Less than 0.5 grams of saturated fat and 0.5 grams of trans-fatty acids per serving
Less than 2 mg cholesterol per serving, and 2 grams or less saturated fat per serving
Low Cholesterol
20 mg or less cholesterol per serving and 2 grams or less saturated fat per serving
Reduced Calorie
At least 25% fewer calories per serving than the comparison food
Low Calorie
40 calories or less per serving
Extra Lean
Less than 5 grams of fat, 2 grams of saturated fat, and 95 mg of cholesterol per (100 gram) serving of meat, poultry or seafood
Less than 10 grams of fat, 4.5 g of saturated fat, and 95 mg of cholesterol per (100 gram) serving of meat, poultry or seafood
Light (fat)
50% or less of the fat than in the comparison food (ex: 50% less fat than our regular cheese)
Light (calories)
1/3 fewer calories than the comparison food
5 grams or more fiber per serving
Less than 0.5 grams of sugar per serving
Sodium-Free or Salt-Free
Less than 5 mg of sodium per serving
Low Sodium
140 mg or less per serving
Very Low Sodium
35 mg or less per serving

22.        Water

Water is excellent for the body and good health.  Water helps flush out toxins and other unwanted things lingering in the body.  Water also replenishes fluids that help lubricate the internal body, keeps you hydrated, reduces hunger, which helps with weight loss, and helps to make skin look smooth and young.  If you are not used to drinking water, it may seem hard at first, but very quickly, you will enjoy the clean,refreshed way it makes you feel.  At a minimum, you should drink 64-ounces a day and more if you can.

23.        Seatbelts

You may be wondering what seatbelts have to do with health.  Statistics show that wearing seatbelts keeps you safe and therefore allows you to live longer.  To keep yourself safe and healthy, it is critical that you buckle up every time you get in any car.  Do not be fooled into thinking that going the few blocks to the corner store is not big deal.  Most accidents happen close to home so whether you are traveling one block or across the country, buckle up.

24.        Do Not Forget the Teeth

Often the care of teeth and gums is overlooked as potential health risks.  However, with the oral cavity being the main way in which parasites, bacteria, yeast, and fungus get into the body, taking time to thoroughly brush and floss your teeth is important.  Keeping your mouth clean is a great way to benefit your health.