Step 1: Give your body the energy it needs.
Your body needs some foods to stay strong and healthy. Other
foods, if eaten too often, contribute to many illnesses. Here are some
guidelines:
- Eat 6-11 servings a day of
breads or grains, like rice, pasta, tortillas, or cereal.
- Eat 3-5 servings a day of
vegetables, like carrots, cabbage, tomatoes, broccoli, or peas.
- Eat 2-4 servings a day of
fruits, like apples, peaches, mangos, bananas, or fruit juice.
- Eat 2-3 servings a day of meat,
fish, beans, eggs or nuts, for protein.
- Eat 2-3 servings a day of dairy
products like yogurt, cheese, or milk.
- Cut down on alcohol, fatty
foods such as butter, grease, or oil, and “junk food” like chips or candy.
For more information about health eating, try these Web sites: - American Dietetic Association,
http://www.eatright.org - Department of Agriculture,
Food Guide Pyramid,
http://www.nal.usda.gov:8001/py/pmap.htm
Step 2: Stay physically active.
Regular physical activity helps people:
- live longer and feel better
throughout their lives
- be stronger and more flexible
- build strong bones and fight
osteoporosis
- prevent depression
- strengthens your ability to
fight off illness
- maintain a healthy body weight
It is best to get at least one half hour of exercise three times
a week, but any amount of exercise is better than none at all! If you do not
want to go jogging or swimming, try going for a brisk walk with a friend,
working vigorously in the yard, or riding your bike to work.
For more information about
physical fitness, try these Web sites:
- American Heart Association,
http://women.americanheart.org/wellness/index.html - Shape Up America,
http://www.shapeup.org
Step 3: A healthy mind is part of a healthy body.
When you are in a good state of mind, you make good decisions
for yourself about your job, your lifestyle, and your health. Here are some
things you can do to keep your mind healthy:
- Reduce stress in your life. For
ideas on reducing stress, try this Web site: http://www.ivf.com/stress.html
- Make time in your life for
things that are fun. Make a list of activities you like and sure you have
at least a little time each day for doing something you enjoy.
- Get enough sleep. Most
Americans get too little sleep. Being sleepy reduces your concentration,
increases mood swings, and causes many car accidents. Health Beat has more
information athttp://healthlinks.washington.edu/index_archive/9901.html
- Get help if you feel depressed
or anxious for more than several days at a time. Talk with a friend or
your health care provider for some help.
Step 4: Keep your mind and body free of harmful drugs and
alcohol.
- Tobacco causes more health
problems than any other drug and is the most addictive, most widely used. Cutting down or stopping the use of cigarettes,
cigars, or chewing tobacco can save your health and save your money.
- Too much alcohol is definitely
dangerous, causing liver damage, fetal alcohol syndrome, and accidents.
The tricky question is, how much is too much?
Your health care practitioner can help you decide, and these Web sites also offer information: - Alcohol: Problems and
Solutions
http://www2.potsdam.edu/alcohol-info/ - National Institute on Alcohol
Abuse and Alcoholism
http://www.niaaa.nih.gov - Street drugs like marijuana,
cocaine, methamphetamine, heroin, or pain pills not prescribed for you are
dangerous to your health. Street drugs can be diluted with substances that
are harmful for you. People often put themselves in dangerous situations
to get street drugs. If you are using street drugs and would like to stop
but are having difficulty, talk to your health care provider.
For more information about street drugs, their effects, and where to find help, try this web site: - Alcohol and Drug Helpline, http://www.adhl.org
Step 5: Practice safe living habits
Did you know...
- Accidents and injuries are the
fifth leading cause of death in the US among children, they are the second
leading cause of death.
- Women under 35 are more likely
to die in motor vehicle accidents than from any other cause.
- Accidents in the home cause
thousands of permanent injuries every year.
Here are some steps you can take to stay safe:
- The most common accidents are
fires, falls, and drownings. Help yourself and your family to stay safe by
installing
- smoke detectors,
- have your vision checked
- learning to swim.
- For more information, try this
Web site: CDC's National Center for Injury Prevention and Control,http://www.cdc.gov/ncipc/ncipchm.htm
- Stay safe on the road.
- Wearing a seatbelt dramatically
reduces your chances of death in an accident.
- Keep children under 60 pounds
in an appropriate car seat or booster.
- Do not ride with someone who
has been drinking or drugging.
- Wear a helmet when riding a
bicycle or motorcycle. Find more information about highway safety at
National Highway Traffic Safety Administration,
http://www.nhtsa.dot.gov/people/ - Find protection from people who
are violent or threatening in your life.
- Wash your hands regularly to
avoid the spread of germs.
Step 6: Get regular health care.
- Many people think they only
need to see a doctor when they are sick or injured. The truth is, health
care providers are also experts at preventing illnesses and finding and
treating problems before you ever feel sick.
- Find a health care provider who works WITH you.
- Know what diseases you are at
risk for and attend regular screenings for them.
- Get yourself and the children
in your family immunized against life-threatening illnesses. Find more
information about immunizations at the Center for Disease Control Web site
at http://www.cdc.gov/nip/
Here are the illnesses most common to women. Click on any of
them to find out more.
Laura L S Mueser
Perinatal Social Worker
University of Washington Medical Center
Perinatal Social Worker
University of Washington Medical Center
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