BE HEALTHY AND STAY HEALTHY

BE HEALTHY AND STAY HEALTHY

1. Healthy Weight Loss
Keeping your weight under control is often easier than said, but a few simple tips can help. First of all, if you are overweight, focus on not gaining more weight initially. This can improve your health on your own. Then, when you're ready, try to gain extra pounds for even more health. Click here to see where you fell in the weight range.

Tips
Integrate physical activity and movement into your structure.
Eat a diet rich in fruits, vegetables and whole grains.
Choose smaller portions and eat slower.
For Parents and Grandparents
Limit children's TV and computer time.
Promoting healthy snacks in fruits and vegetables.
Encourage activity during free time.
2. Exercise Regularly
As little as regular physical activity is good for you. While it's hard to find time, it's important to follow at least 30 minutes of activity each day. More is better, but any amount is better than nothing.

Tips
Choose the activities you like. Many things such as walking, gardening and dancing are considered exercise.
Set the exercise as a habit, leaving aside the same hour every day. Try going to the gym for lunch or going for a walk regularly after dinner.
Get motivated by exercising with someone.
For Parents and Grandparents
Play active games regularly with your kids and go on family walks and bike tours when the weather permits.
Encourage children to play outside (when safe) and to participate in organized events such as football, gymnastics and dance.
Walk to school in the morning with your kids. A great exercise for everyone.
3. No Smoking
You've heard before: If you smoke, quitting is definitely the best thing you can do for your health. Yeah, it's hard, but it's also far from impossible. Every day more than 1,000 Americans stand for goodness.

Tips
Keep trying! Six or seven trials are usually required before recovery from goodness.
Talk to a health professional for help.
Join the smoking cessation program. Your workplace or health plan may suggest one.
For Parents & Grandparents
Try to exit as soon as possible. If you smoke, your children are more likely to smoke.
Do not smoke at home or in the car. If children breathe in your smoke, they may have a higher risk of breathing problems and lung cancer.
Talk to your children about the dangers of smoking and chewing tobacco when appropriate. A healthcare professional or school counselor can help.
4. Eat a Healthy Diet
Despite the confusing news, the basics of healthy eating are actually quite simple. You should focus on fruits, vegetables and whole grains and keep red meat to a minimum. It is also important to reduce bad fats (saturated and trans fats) and select healthy fats (polyunsaturated and monounsaturated fats) more often. Taking a multivitamin with folate every day is a great nutritional insurance.

Tips
Make fruits and vegetables a part of every meal. Put fruit in your cereal. Eat vegetables as a snack.
Choose chicken, fish or beans instead of red meat.
Choose whole grain cereals, brown rice and whole wheat bread according to their more refined counterparts.
Choose dishes made with high-fat olives or canola oil.
Cut fast snacks (such as cookies) from fast food and stores that are high in bad fats.
Buy 100 percent RDA multivitamin containing folate.
5. If Moderate Alcohol Only Moderately
Moderate drinking is good for the heart as many people know, but it can also increase the risk of cancer. If you don't drink, don't feel that you have to start. If you already drink moderately (less than one drink per day for women and less than two drinks per day for men), there is probably no reason to stop. Still, people who drink more should retreat.

Tips
Choose soft drinks at meals and parties.
Avoid situations centered around alcohol.
Talk to a healthcare professional if you think you have a problem with alcohol.
For Parents & Grandparents
Avoid making alcohol an important part of family meetings.
Discuss the dangers of drug and alcohol abuse with children, as appropriate. A healthcare professional or school counselor can help.
6. Protect Yourself From The Sun
While the hot sun is definitely inviting, too much exposure to it can lead to skin cancer, including severe melanoma. Skin damage starts early in childhood, so protecting children is particularly important.

İpuçları

Keep away from direct sunlight between 10 and 16 in the morning (intense burning hours). The best way to protect yourself.
Wear SPF15 or higher, long-sleeved shirt and sunscreen.
Do not use solar lamps or tanning booths. Try self-tanning creams instead.
For Parents & Grandparents
Buy colored sunscreen so you can see if you've missed any stains on a drowning child.
Set a good example for children by protecting yourself with clothes, shade and sunscreen.