5 SIMPLE WAYS TO STAY FIT & HEALTHY

     

A healthy lifestyle can help you thrive throughout your life. Making healthy choices isn"t always easy, however. It can be hard to find the time & energy lớn exercise regularly or prepare healthy meals. However, your efforts will pay off in many ways, và for the rest of your life.

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Steps you can take:

Be physically active for 30 minutes most days of the week. Break this up into three 10-minute sessions when pressed for time. Healthy movement may include walking, sports, dancing, yoga, running or other activities you enjoy.Eat a well-balanced, low-fat diet with lots of fruits, vegetables and whole grains. Choose a diet that"s low in saturated fat & cholesterol, và moderate in sugar, salt & total fat.Avoid injury by wearing seatbelts & bike helmets, using smoke and carbon monoxide detectors in the home, and using street smarts when walking alone. If you own a gun, recognize the dangers of having a gun in your home. Use safety precautions at all times.Ask someone you trust for help if you think you might be addicted khổng lồ drugs or alcohol.Help prevent sexually transmitted infections (STIs) và HIV/AIDS by using condoms every time you have sexual contact. Condoms aren"t 100 percent foolproof, so discuss STI screening with your provider. Birth control methods other than condoms, such as pills and implants, won"t protect you from STIs or HIV.Brush your teeth after meals with a soft or medium bristled toothbrush. Also brush after drinking and before going to lớn bed. Use dental floss daily.Stay out of the sun, especially between 10 a.m. & 3 p.m. When the sun"s harmful rays are strongest. You are not protected if it is cloudy or if you are in the water — harmful rays pass through both. Use a broad spectrum sunscreen that guards against both UVA and UVB rays, with a sun protection factor (SPF) of 15 or higher. Select sunglasses that block 99 khổng lồ 100 percent of the sun"s rays.


Maintaining a Healthy Outlook

Women today have busy, demanding lives. You may feel pulled in different directions và experience bít tất tay from dealing with work, family & other matters, leaving little time for yourself. Learning to balance your life with some time for yourself will pay off with big benefits — a healthy outlook và better health.

Steps you can take:

Stay in cảm biến with family & friends.Be involved in your community.Maintain a positive attitude & do things that make you happy.Keep your curiosity alive. Lifelong learning is beneficial khổng lồ your health.Healthy intimacy takes all forms but is always không tính phí of coercion.Learn lớn recognize and manage bức xúc in your life. Signs of căng thẳng include trouble sleeping, frequent headaches và stomach problems; being angry a lot; and turning lớn food, drugs và alcohol lớn relieve stress.Good ways to giảm giá with găng tay include regular exercise, healthy eating habits và relaxation exercises, such as deep breathing or meditation. Talking khổng lồ trusted family members và friends can help a lot. Some women find that interacting with their faithcommunity is helpful in times of stress.Get enough sleep và rest. Adults need around eight hours of sleep a night.Talk khổng lồ your health care provider if you feel depressed for more than a few days; depression is a treatable illness. Signs of depression include feeling empty và sad, crying a lot, loss of interest in life, và thoughts of death or suicide. If you or someone you know has thoughts of suicide, get help right away. Call 911, a local crisis center or(800) SUICIDE.

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UCSF Health medical specialists have reviewed this information. It is for educational purposes only & is not intended to lớn replace the advice of your doctor or other health care provider. We encourage you lớn discuss any questions or concerns you may have with your provider.


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