STAYING HEALTHY

What You Can Do To Stay Healthy

Evidence shows that some of the leading causes of death in the United States, such as heart disease, cancer, stroke, some lung diseases, injuries, and HIV/AIDS, often can be prevented by improving personal health habits. Eating right, staying physically active, and not smoking are a few examples of good habits that can help you stay healthy.

Eating Right

Eating the right foods and the right amounts of foods can help you live a longer, healthier life. Research has proven that many illnesses—such as diabetes, heart disease, and high blood pressure—can be prevented or controlled by eating right. Getting the nutrients you need, such as calcium and iron, and keeping your weight under control can help. Try to balance the calories you get from food with the calories you use through physical activity (select for more information about physical activity). It is never too late to start eating right. Here are some helpful tips.
Eat a variety of foods, especially:
Vegetables. Choose dark-green leafy and deep-yellow vegetables.
Fruits. Choose citrus fruits or juices, melons, and berries.
Dry beans (such as red beans, navy beans, and soybeans), lentils, chickpeas, and peanuts.
Whole grains, such as wheat, rice, oats, corn, and barley.
Whole grain breads and cereals.
Eat foods low in fat, saturated fat, and cholesterol, especially:
Fish.
Poultry prepared without skin; lean meat.
Low-fat dairy products.

Weight Control

Weighing too much or too little can lead to health problems. After age 45, many people gain too much weight. You can control your weight by eating healthy foods and being physically active. For more information, select the next section, "Physical Activity."
Ask your health care professional:
What is a healthy weight for me?
What are some ways I can control my weight?


Physical Activity

Research shows that physical activity can help prevent at least six diseases: heart disease, high blood pressure, obesity (excess weight), diabetes, osteoporosis, and mental disorders, such as depression. Physical activity also will help you feel better and stay at a healthy weight. Research suggests that brisk walking can be just as good for you as an activity such as jogging. Try to do a total of 30 minutes of constant physical activity, such as fast walking, most days of the week.

Before you start being physically active:
Talk with your doctor about ways to get started.
Choose something that fits into your daily life, such as walking, gardening, raking leaves, or even washing windows.
Choose an activity you like, such as dancing or swimming.
Try a new activity, like biking.
Ask a friend to start with you, or join a group.

Don't quit:
Make time for physical activity, start slowly, and keep at it.
If the weather is bad, try an exercise show on TV, watch an exercise tape in your home, walk in the mall, or work around the house.

Overcoming Depression

Everybody feels "down" or "blue" at times. But, if these feelings are very strong or last for most of the day, nearly every day, they may be due to a medical illness called depression.
The good news is that depression can be treated. But first you have to know you have it.
People do not always know the warning signs of depression. Some of these signs are listed below. If you have four or more, be sure to talk to your doctor about depression. If you print out this list, place a checkmark next to each sign that you have.
Warning Signs of Depression
Changes in the way you feel:
Feeling sad, hopeless, or guilty most of the time.
Feeling tired, low energy, or feeling "slowed down."
Crying a lot.
Having thoughts of suicide or death.
Changes in eating and sleeping habits:
Sleep problems, either too much or too little.
Changes in appetite or weight (up or down).
Changes in your daily living:
Loss of interest and pleasure in daily activities.
Problems making decisions or thinking clearly.
Treatment
The earlier you get treatment for depression, the sooner you will begin to feel better. The longer you wait, the harder depression is to treat.
Depression usually is treated with medicine, counseling, or medicine combined with counseling. Medicines for depression are not addicting or habit forming. They work for people with severe depression and may be useful for people with mild to moderate depression. Treatment works gradually over several weeks. If you do not start to feel better after this time, call your doctor. It may take some time to find what works best for you.