A nip is in the air, as summer
eases into the fall season. Football season starts, and so does school. The
holidays are right around the corner. So is the flu season.
To help keep you healthy over the next few months, we've got these tips:
1.
Take a Tailgate Time-out
It's an all-American past-time --
the tailgate party! Tailgating today has progressed far beyond burgers and
chips. You'll find everything from cheese dip to spicy chicken wings.
Don't despair: Your tailgate
spread doesn't have to sideline your weight
loss plan. Grilled kabobs are great fare on the field. Just skewer
veggies, fruits, and lean meat, and soak in your favorite marinade. Seafood,
salsas, wraps, and stews are good eating, too. A Crock-Pot of chili -- loaded
with high-fiber, high-protein beans -- is a classic tailgate dish (don't forget
the Beano).
Just remember, alcohol is packed
with calories. Enjoy your favorite brew, but switch it out for zero-calorie
beverages as the party rolls along. It's all in how you play the game!
2.
Sleep Tips to Help Kids' Weight
Does your child get enough sleep? If not, it could affect more than sleepiness at
school. Studies suggest there may be a link between skimping on sleep and beingoverweight.
Sleep shortfalls may increase hunger hormones -- so kids eat more.
Also, kids are less likely to get exercise (and burn off calories) when
they're tired.
To help kids and teens get a good night's sleep:
- Remove TVs, computers, and gadgets from kids' bedrooms.
- Avoid large meals before bedtime.
- Develop a regular bedtime routine.
- Set firm bedtimes and wake times.
- Make sure the bedroom is quiet, dark, relaxing -- and not too hot or cold.
- Help kids quiet down a few hours before bedtime.
- Heavy studying, text messaging, or video games should end in early evening.
How much sleep do schoolkids
need? It depends on the child. But here are some general guidelines from the
National Sleep Foundation:
- Ages 3-5: 11-13 hours
- Ages 5-12: 10-11 hours
- Ages 11-17: 9.5-9.25 hours
3.
Quit Smoking: You Won't Gain Weight
If you've finally decided to kick
the habit, there's good news: Quitting smoking won't make you gain
weight over the long term. Some people pick up 4 or 5 pounds
early on, but that's only temporary.
To quit successfully, experts
agree, get help and support from your doctor, family, friends, and co-workers.
A doctor or mental health professional can help you
tailor an approach that best suits you. There are many FDA-approved medications to
help
people quit smoking.
Combine medication with other
quit strategies -- like avoiding your smoking triggers or changing your daily
routine -- and you greatly increase your odds of quitting for good.
Another tip: Some foods and
drinks make cigarettes taste better; some make them taste worse. Try eating
more vegetables and less meat -- and swap that coffee (or alcohol) for a glass
of milk. Let your taste buds stifle those cravings!
4.
Flu Vaccine? Who? You.
As temperatures get chillier and
people spend more time indoors, flu season sneaks in. Because the flu virus can
infect the lungs, it can cause a serious complication like pneumonia --
which can require hospitalization, even lead to death. That's why certain people
must get a flu shot.
October or November is the best
time to get vaccinated, but you can still get vaccinated in December or later.
Flu season can start as early as October and last as late as May.
If
you live with or care for a child under 2 years old, you are in a priority group
for flu shots.
There
are two types of flu vaccines: flu shots and nasal sprays. The flu shot vaccine
is recommended for:
- Children aged 6 months to 19 years.
- Pregnant women.
- People age 50 and older.
- People of any age with chronic medical conditions such as asthma.
- People living in nursing homes or other long-term facilities.
- Others who could get Flu Mist nasal spray include healthy people 2-49 years old who are not pregnant.
Also,
protect yourself and your child from catching or spreading viruses:
- Cover nose and mouth with a tissue when you sneeze or cough. Throw it away afterward.
- Wash your hands frequently with soap and water -- especially important after you cough or sneeze on them. Use an alcohol-based hand cleaner if necessary.
- Keep you and your baby away from people who are coughing or sneezing.
- Try not to touch your eyes, nose, or mouth -- since that's how germs are spread
In
2009, the H1N1 swine flu, a new flu virus, emerged. This virus spreads
from person to person like seasonal flu, mainly through coughing or sneezing or
sometimes by touching something that became infected with the virus. A vaccine
for swine flu is in production.
5.
Holiday Game Plan: No Weight Gain
The challenges of holiday
feasting are only too obvious -- wonderful smells and fabulous tastes. We do
love our comfort food! But the traditional holiday weight gain is another
matter. If it's a real problem for you, here's good news. With a few simple
changes, you can enjoy the feast without gaining the extra 1 to 3 pounds that
tend to become permanent baggage.
Here's your plan:
- Don't arrive starving. Eat something small and healthy, like oatmeal or a whole-grain sandwich, before the big meal. That will keep you full until dinner.
- Exercise every day. This means big holidays, too. Get the family out with you. Start a new holiday tradition that involves activity.
- Establish ground rules with yourself. Eat dessert, but only a sliver, for example.
- Keep track. Write down everything you eat. If you put it in writing, you're less tempted to overeat.
- Eat smaller portions of high-calorie dishes. Enjoy, but don't pig out.
- Save calories for the foods you love. Don't eat something just because it's there.
- Chat more, eat less. Shun those high-fat appetizers at holiday parties.
If you know you'll have trouble
resisting those favorite foods, plan for it. Cut back on eating early in the
week. Get more exercise before and after the holidays. You can do this!
6.
Sweet Potatoes: Winter Superfood
It's one of the sweetest ways
to make a healthful change -- get hot about sweet potatoes. These luscious orange
tubers boast a wealth of antioxidants; phytochemicals including beta-carotene;
vitamins C and E; folate; calcium; copper; iron; and potassium. The fiber
in sweet potatoes promotes a healthy digestive tract, and the antioxidants may
play a role in preventing heart disease and cancer.
The natural sweetness of a roasted
sweet potato is delicious without any additional fats or flavor enhancers.
7.
Exercise Your Brain: Go Dancing
You know your heart benefits
from exercise. Your brain does, too. Studies show that regular, moderate
exercise -- 30 minutes of walking or a light
one-mile run -- helps fight the effects of aging on the brain. No grueling
workouts required!
All types of exercise count,
including walking, bicycling, hiking, swimming,aerobics, and weight training.
Ballroom dancing is another good one, especially fun on chilly evenings.
How does exercise work to
prevent mental decline? Researchers believe exercise may stimulate the body to
fight stress that's normally occurring in the brain --
stress that causes oxidative damage. All that good stuff from a little
exercise!
8.
Curl Up With Hot Coffee
That wonderfully warming cup
of morning coffee may have health benefits. The caffeine in coffee stimulates
the brain and nervous system, and may lower your risk of diabetes, Parkinson's disease, mood problems, headaches, and even cavities.
Scientists have discovered
coffee's many beneficial substances, including chlorogenic acid, a compound in
the antioxidant family that may improve glucose (sugar) metabolism. Another
perk is that coffee contains magnesium, a mineral that can also improve insulin
sensitivity and enhance glucose tolerance -- thumbs up forpreventing diabetes.
Another plus is that coffee is
naturally calorie-free. Just don't load it up with extra calories from cream,
sugar, whipped cream, and/or flavored syrup.
Original Post found here http://www.webmd.com/fitness-exercise/features/8-fall-tips-healthy-living
No comments:
Post a Comment