Posted Jan 7, 2014
ProQuest Information and Learning Company
by Abi Jackson
Taking small, sensible steps–that you can actually stick to–could improve your health beyond measure.
1. Cut salt intake. Salt is a major factor in high blood pressure, which is linked with a number of serious conditions, such as stroke and heart disease. The trouble is, as Consensus Action on Salt and Health (actiononsalt.org.uk) points out, we’re often unaware of how much salt we’re consuming.
Some salt is required and the general recommended daily allowance (RDA) is 6g for adults, but overly processed foods, sauces, and some canned foods can be especially high in “hidden salts,” and adding extra to meals is rarely needed. If you already have high blood pressure, or if stroke or heart disease run in your family, avoiding excess salt could certainly pay off.
2. Don’t ignore nagging worries. We’ve all been there–that strange pain or lump, those dizzy spells that have been playing on your mind. But rather than just making an appointment with your health care practitioner, you Google the symptoms and worry yourself silly thinking it’s something serious, or ignore it in the hope it will go away. This does your health no favors.
Firstly, chances are the anxiety’s doing more damage than the “problem” you’re worrying about. Secondly, if it is something that needs treating, getting it done sooner rather than later is always a good idea. When it comes to cancer, early diagnosis is vital for a positive prognosis, and the sooner things such as type 2 diabetes are detected, the more manageable they are.
3. Know your family history. When it comes to certain conditions, doctors will always ask whether there’s a family history of it. Some illnesses, such as certain cancers, can be caused by inherited genes, while there are many conditions, such as heart disease, diabetes, high blood pressure, and dementia, that you may be at higher risk of developing if there’s a strong family history.
These illnesses can all occur without a family history too, and a family history doesn’t always mean you’re definitely going to be affected. But being aware of what problems tend to occur in your bloodline means you can take extra care to prevent them with lifestyle measures, and you and your health care practitioner can keep an eye on early warning signs.
4. Eat for wellness. We’re bombarded with information about “good” and “bad” foods and how they can impact on our health, yet eating well can still be overwhelming. The best thing to do is to opt for the “everything in moderation” rule.
You can allow yourself chocolate or a glass of wine (after all, enjoyment’s also important), but making a conscious decision to ensure that the bulk of what you eat is “good” could improve your long-term health. The Simplyhealth Advisory Research Panel’s Dr. Emma Derbyshire, a nutritionist, points out that, according to the National Diet and Nutrition Survey, many of us are lacking in vitamin D and iron, and not eating enough oily fish.
“Vitamin D is vital for bone health, mental health, and it’s been linked with the risk of certain cancers and diabetes,” she says. “Fortified cereals, dairy products, and mushrooms are a great source. Omega-3 oils, found in oily fish, are also very important for maintaining brain function, particularly as we get older. Guidelines advise two portions of fish a week, with one of them being oily fish, such as salmon, sardines, mackerel, or trout.”
5. Make relaxation a priority. The media is full of reports about how chronic stress and anxiety are on the rise, and there is plenty of research suggesting it’s taking its toll on our health. Recently, scientists at Ohio State University found that chronic stress can change gene activity in immune cells, potentially leading to an increased risk of heart disease and diabetes. As well as being bad for our physical health, chronic stress is a mental health concern and can affect moods, behavior, and sleep patterns.
We can all take steps to combat stress and prevent it from building up to problematic proportions. Learning to say “no” when we’re over-stretched is a good place to start, and factoring in regular “relaxation time” is a must. This could be something as simple as going for a peaceful walk, switching the mobile phone off and curling up with a book, or treating yourself to a monthly massage. Don’t feel guilty about it.
6. Get moving. Regular physical exercise has not only been proved to help prevent a wide range of serious illnesses and improve immunity, it can also significantly improve mental health and well-being, warding off depression, keeping stress under control, and boosting confidence and motivation.
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