54 | SUMMER 2018
Healthy Living Habits
9 TIPS TO FOLLOW
1. Eat A Healthy Diet.
What we eat and drink is one of the most powerful
tools we have to combat illness and improve health. About half of all
Americanadults haveoneormorepreventable, diet-relatedchronicdiseases,
including cardiovascular disease and diabetes. Start by choosing nutrient-
dense foods from all groups (vegetables, fruits, grains, dairy, proteins) and
not just one or two of them. Each day limit calories from added sugars and
saturated fats to less than 10% of total calories and reduce sodium to less
than 2,300 milligrams. When shopping, a good rule to follow is to stick to
the outer areas of a grocery store. As you move inwards, foods become
more processed and include unhealthy additives.
2. Vitamin supplements can also be a helpful addition to diet.
Vegetarians and vegans are at risk of vitamin B12 deficiency since this
vitamin is found only in animal products. A B Complex vitamin supplement
that includes B12, biotin, thiamine, niacin, pyridoxine (B6) etc. supports
essential cellular functions, metabolism, production of energy, formation
of neurotransmitters, as well as maintain healthy skin and hair. Another
recommendation is take a supplement containing 800 IUs of vitamin D. This
vitamin is necessary to maintain healthy bones and prevent osteoporosis.
Daily vitamin C intake of at least 60 milligrams helps to enhance the immune
system and is necessary for collagen production, wound healing, sustaining
healthy mucus membranes and preventing gum decay.
3. Maintain A Healthy Weight.
Being overweight or obese increases your
risk for many health problems, including heart disease, stroke, high blood
pressure, diabetes and more. Having excessive abdominal fat also places
you at greater jeopardy. Men with waist circumferences more than 40 inches
and non-pregnant women with more than 35 inches are at risk, however,
this screening tool is not diagnostic of the body fatness or health. Body
Mass Index (BMI) is also helpful. BMI is calculated by your weight and height
with a value between 18.5 and 24.9 is considered normal or healthy weight
range. BMI calculators or chart can be found online or calculated at your
4. Be Active Most Days.
Physical activity can help you to maintain a healthy
weight, but it can also lower your blood pressure, cholesterol and sugar
By Karl Gebhard, MD, MS
A long time ago in a land far, far away the philosopher, Desiderius Erasmus, once said “prevention is better than
cure.” Those words of wisdom have helped society to lesson damages from natural and manmade disasters to
using it in our everyday lives, such as car and home maintenance. Healthy living habits are like any other type
of maintenance. The goal is to prevent a breakdown and extend the life of that object, whether it’s a car, boat,
home, pet or more importantly, yourself. The following is a summary of your body’s maintenance manual: