National health observances
July is the month to change your lifestyle
and focus on healthy eating and exercise.
Healthy lifestyle is key to good health
Many chronic conditions are linked to excessive weight, lack of exercise and other poor lifestyle choices. You can reduce your risk for high blood pressure, diabetes and heart disease by following these suggestions:
Say yes to healthy eating.
- Eat at least 2 cups of fruit and 2-1/2 cups of vegetables every day. Produce is packed with vitamins, minerals, fiber and other essential nutrients, and it’s virtually fat- and cholesterol-free.
- Cut back on high-fat foods containing partially hydrogenated vegetable oils, trans fat and saturated fat. Eat smaller portions and limit second helpings.
- Pay attention to portion sizes and preparation methods. For example, grill or broil fish and chicken, rather than deep frying.
- Use less salt.
- Drink plenty of water.
- Eat three meals every day. Breakfast may be your most important meal. People who eat breakfast are less likely to overeat later in the day.
Get going
Regular exercise can help you live longer and reduce your risks for many diseases. Exercise is important because your body was designed to be used. Like any fine tool or instrument, it can get rusty if it just sits around.
Jump-start your exercise program by figuring out why you may have stopped — or never even started — working out. For example: Did family or work obligations keep you from going to the gym? The obstacle could be as simple as shifting your workout time. Or it may require rethinking how you exercise. Find something you enjoy doing that you look forward to and can fit into your schedule. Meantime you can do yourself good by taking these small steps:
- Park away from the crowds and take those few extra steps to the store or workplace.
- Take a walk at lunchtime or after dinner.
- Lift light arm weights while talking on the phone. Don’t have weights? Use cans of food or telephone books.
Any exercise is better than none. Regularly walking for as little as a half hour most days of the week has been shown to reduce the risk for heart disease.
BCN resources
- Call the BCN BlueHealthConnection® message line at 1-800-637-2972 and ask for self-help guides: "Eating and Exercising for Better Health" and "Taking Control of Your Weight."
- Visit MiBCN.com/bhc to learn how excess weight can damage your health.
page modified 07/02/2010