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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

doctor’s office.

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

& BEAUTY

HEALTH

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: