Four Health Behaviors to Help You Stay Healthier and Live Longer
Would you like to improve your health and live a longer life? Today, chronic diseases are responsible for every 7 out of 10 deaths in America every year. This includes heart disease, cancer, and stroke. By making a few changes in your health behaviors, you can lower your risk for chronic disease and stay healthier for longer.
Don’t smoke. The number ONE most important factor is to NOT SMOKE.
Reduce alcohol intake. Alcohol intake should be limited to no more than two servings per day for men and no more than one serving per day for women. So how much exactly is one serving of alcohol? People often to do not realize that a serving is actually much less than they thought. One serving of alcohol is equivalent to 0.6 oz. of PURE liquid alcohol:
- A 12 oz. beer or wine cooler
- 8 oz. of malt liquor (such as high-alcohol beers)
- 5 oz. of wine
- 1.5 oz. of 80 proof (40% alcohol) distilled liquor, such as gin, vodka, whiskey, etc.
Eat a healthier diet. Try to eat according to the new food guide set forth by the USDA (United Stated Department of Agriculture). This means increase your intake of fruits and vegetables, whole grains, fat-free or low fat dairy, and seafoods. You should also reduce the amount of sodium, saturated fats, cholesterol, added sugars, and refined grains in your diet. To read a bit more about MyPlate: Understanding the New Dietary Guidelines or visit the USDA website: ChooseMyPlate
Exercise. Physical activity is extremely important in reducing the risk for preventable chronic diseases. It is recommended that adults participate in either moderate exercise, such as brisk walking, 5 times per week (or more) for a total of 150 minutes OR vigorous exercise, such as race walking or jogging, 3 times per week (or more).
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