- Pick and set a date for quitting. If you can, plan to have a friend quit smoking with you or to hold you to word and be a support. It’s best to pick a day within the next month. A date too far off in the future will give you a chance to procrastinate and postpone, while a date too soon may not allow you to make a plan for medications or support systems.
- Watch yourself. Notice when and why you smoke. Try to find the things in your daily life that you often do while smoking (such as drinking your morning cup of coffee or driving a car).
- Change your smoking routines: Keep your cigarettes in a different place. Smoke with your other hand. Don’t do anything else when you are smoking. Think about how you feel when you smoke.
Healthy living can mean different things to different people. To most, healthy living means both physical and mental health are in balance or functional in a beneficial way for the person.
This article is not meant to be all inclusive but will include some major components that are considered to be parts of a lifestyle that lead to good health. In addition to the tips about what people should do for healthy living, the article will mention some of the tips about avoiding actions (the don’ts) that lead to unhealthy living.
Healthy eating (diet and nutrition)
All humans have to eat food for growth and maintenance of a healthy body, but we have different nutrition requirements as infants, children (kids), teenagers, young adults, adults, and seniors. For example, infants may require feeding every 4 hours until they gradually age and begin to take in more solid foods. Eventually, they develop into the more normal pattern of eating three times per day as young kids. However, as most parents know, kids, teenagers, and young adults often snack between meals. Snacking is often not limited to these age groups because adults and seniors often do the same.
- Eat three healthy meals a day (breakfast, lunch, and dinner); it is important to remember that dinner does not have to be the largest meal.
- Do not eat excessively late, before bedtime.
- The bulk of food consumption should consist of healthy foods, such as fruits, vegetables, whole grains, and fat-free or low-fat milk products.
- Incorporate lean meats, poultry, fish, beans, eggs, and nuts (with emphasis on beans and nuts) into a healthy diet.
- Choose foods that are low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars; look at the labels because the first listed items on the labels comprise the highest concentrations of ingredients.
- Control portion sizes; eat the smallest portion that can satisfy hunger and then stop eating.
- Healthy snacks are OK in moderation and should consist of items like fruit, whole grains, or nuts to satisfy hunger and not cause excessive weight gain.
- Avoid sodas and sugar-enhanced drinks because of the excessive calories in the sodas and sugar drinks; diet drinks as well since they make some people hungrier and increase food consumption.
- Think of it not as a diet but as a lifestyle change
- Avoid eating a large meal before sleeping to decrease gastroesophageal reflux and weight gain.
- If a person is angry or depressed, eating will not solve these situations and may make the underlying problems worse.
- Avoid rewarding children with sugary snacks; such a pattern may become a lifelong habit for people.
- Avoid heavy meals in the summer months, especially during hot days.
- A vegetarian lifestyle has been promoted for a healthy lifestyle and weight loss; vegetarians should check with their physicians to be sure they are getting enough vitamins, minerals, and iron in their diet.
- Cooking foods (above 165 F) destroys most harmful bacteria and other pathogens; if you choose to eat uncooked foods like fruits or vegetables, they should be thoroughly washed with running treated (safe to drink) tap water right before eating.
- Avoid eating raw or undercooked meats of any type.
Tips for special situations:
- People with diabetes should use the above tips and monitor their glucose levels as directed; try to keep the daily blood glucose levels as close to normal as possible.
- People with unusual work schedules (night shifts, college students, military) should try to adhere to a breakfast, lunch, and dinner routine with minimal snacking.
- People who prepare food should avoid using grease or frying foods in grease.
- People trying to lose weight (body fat) should avoid all fatty and sugary foods and eat mainly vegetables, fruits, and nuts and markedly reduce his/her intake of meat and dairy products.
- Seek medical advice early if you cannot control your weight, food intake, or if you have diabetes and cannot control your blood glucose levels.
Thanks for reading.
There are hundreds of types of olives, but some of the most popular are Manzanillo, Sevillano, Mission, Ascolano, Kalamata, and Barouni. Take your pick, because olives are one of the healthiest fruits for your heart, your bones, your skin, and your overall health. And don’t avoid them due to their high-fat content…that’s one of the benefits that make them so healthy! So, if you’ve got 5 minutes to spare, take an olive snack break.
Cut Your Cardiovascular Disease Risk
More than 75% of the fat in olives (and olive oil) is oleic acid, which is a monounsaturated fat that has been proven to help reduce your cardiovascular disease risk by lowering blood pressure. When you consume olives, oleic acid travels into your cells and has the ability to alter the signaling patterns at the cell membrane level, in this way helping to regulate blood pressure. And the prestigious journal BMC Medicine reports that olive oil (high-quality extra virgin olive oil that is) can decrease the risk of cardiovascular disease and death in people predisposed to heart disease.
Increase Your Antioxidant and Anti-inflammation Power
According to the European Journal of Cancer Prevention, olives are abundant in antioxidants, with antioxidant properties higher than those of vitamin E! Olives are rich in distinctive antioxidants, such as oleuropein, which helps keep LDL cholesterol from oxidizing in your body and causing your arteries to harden. Oleuropein also exhibits anti-inflammatory capabilities by helping to suppress the activity of nitric oxide synthase (iNOS), which contributes to inflammation. Another phenolic compound in olives called oleocanthal has demonstrated anti-inflammatory action that rivals the anti-inflammatory power of the drug ibuprofen.
The antioxidant and anti-inflammatory mechanisms in olives make this nutrient-dense fruit a notable cancer weapon. Compounds in olives have been shown to help activate two anti-cancer genes: one that inhibits the development of tumors and another that helps induce cancer cell death.
The International Journal of Clinical and Experimental Medicine sums up the health benefits of olives:
“Several studies have shown that the incidence of coronary heart disease and cancers is lowest in the Mediterranean basin as compared to other parts of the world because of the diet … rich in olives and olive products.
… Oleic acid, a monounsaturated fatty acid plays an important role in cancer prevention, while squalene showed anticancer effect …
Olive oil shows a role in the prevention of the development of carcinomas and olive oil may have chemopreventive properties against colon carcinogenesis …
Oleuropein is a powerful antioxidant and anti-angiogenic agent and shows a potent anti-tumor agent and cancer-protective effects.”
Oleuropein to the Rescue
Oleuropein in olives, along with other antioxidants such as Tyrosol, have been shown to increase life span. In lab studies, oleuropein increased longevity by 15% in treated cultures.
Along with the unique antioxidants hydroxytyrosol and squalene, oleuropein may help protect the skin from UV radiation. And studies have shown that olive oil infuses the skin with antioxidants when applied topically; so feel free to slather some olive oil on your skin when you are cooking!
Oleuropein has also been shown to help protect against the loss of bone mass. One hundred and twenty seven elderly men ate a Mediterranean diet high in olive oil for two years and saw an increase in a bone matrix protein called serum osteocalcin, as well as an increase in procollagen I N-terminal propetptide, which is another marker of bone health. Other antioxidant compounds in olives have been shown to activate bone-forming cells called osteoblasts.
Other benefits of olives include:
- Protecting against insulin resistance
- Keeping the liver healthy
- Providing antimicrobial and antibiotic assistance
- Stimulating testosterone production
- Delivering nutrients, such as vitamin A, for healthy vision
- Being a great source of copper, fiber, iron, and vitamin E
High-quality olives are easier to come by than high-quality olive oil. Always choose the extra-virgin variety of olive oil from a trusted source. Go local if you are fortunate enough to have an olive oil producer nearby.