Five Keys To Better Health

Key 1—Eat Wisely

Eat food. Not too much. Mostly plants.

Eat fresh foods. Concentrate on eating “real” food—whole, fresh foods that people have been enjoying for millenniums—rather than modern processed foods. Commercially prepackaged foods and fast food from chain restaurants usually contain high levels of sugar, salt, and fat, which are associated with heart disease, stroke, cancer, and other serious illnesses. When cooking, try steaming, baking, and broiling instead of frying. Try using more herbs and spices to cut down on salt. Make sure meats are properly cooked, and never eat spoiled food. 

Do not eat too much. There are increase in overweight and obese people, often the result of overeating. One study found that in parts of Africa, “there are more children who are overweight than malnourished.” Obese children are at risk of present as well as future health problems, including diabetes. Parents, set a good example for your children by limiting your own portions.

Eat mostly plants. A balanced plate favors a variety of fruits, vegetables, and whole grains over meats and starches. Once or twice a week, try substituting fish for meat. Reduce refined foods such as pasta, white bread, and white rice, which have been stripped of much of their nutritional value. But avoid potentially dangerous fad diets. Parents, protect your children’s health by helping them to acquire a taste for foods that are healthful. For example, give them nuts and thoroughly washed fresh fruits and vegetables for snacks instead of chips or candy.

Drink plenty of fluids. Adults and children need to drink plenty of water and other unsweetened liquids every day. Drink more of these during hot weather and when doing heavy physical work and exercise. Such liquids aid digestion, cleanse your body of poisons, make for healthier skin, and promote weight loss. They help you to feel and look your best. Avoid drinking excessive amounts of alcohol and too many sweetened drinks. One soft drink a day can add 15 pounds (6.8 kg) to your weight in a year.

Key 2—Take Care of Basic Body Needs

Get enough rest. The demands and distractions of modern life have whittled away at the time people spend sleeping. But sleep is essential to good health. Studies show that during sleep our body and brain repair themselves, benefiting memory and mood.

Sleep reinforces the immune system and reduces our risk of infection, diabetes, stroke, heart disease, cancer, obesity, depression, and perhaps even Alzheimer’s disease. Rather than artificially bypassing sleepiness—our natural “safety device”—with sweets, caffeine, or other stimulants, we should heed it and simply get some sleep. Most adults need seven to eight hours of sleep every night to look, feel, and perform their best. Young people need more. Sleep-deprived teens are more prone to have psychological troubles and to fall asleep when driving.

Sleep is especially important when we are sick. Our body can overcome some illnesses, such as a cold, if we simply get extra sleep and drink plenty of fluids.

Take care of your teeth. Brushing your teeth and flossing them after meals, and especially before going to bed, will help ward off tooth decay, gum disease, and tooth loss. Without our own teeth, we may not benefit fully from the food we eat. It is reported that elephants do not die of old age but that they slowly starve to death after their teeth wear down and they can no longer chew properly. Children who have been taught to brush and floss their teeth after eating will enjoy better health in youth and throughout life.

Go to the doctor. Some ailments call for professional medical attention. Early diagnosis usually results in a better outcome and less expense. So if you do not feel well, get help to find and eliminate the cause, instead of merely seeking to relieve the symptoms.

Regular checkups from accredited health-care providers can head off many serious problems, as can getting professional medical attention during pregnancy. Keep in mind, that doctors cannot perform miracles.

The last three keys will be discussed tomorrow.