The five pillars of good health

What does it really take to live a healthy lifestyle? This is the topic of me Health & Fitness column in the Aiken Standard this week.

Confusing and conflicting information can make improving your health especially challenging. Some advice is straightforward—quit smoking, for example. But other recommendations, especially those regarding nutrition and exercise, are less clear. In an effort to stay focused on the “big picture” I have created what I call the Five Pillars of Good Health. These are five habits that are the basis for achieving and maintaining good health.

Don’t Smoke.

Smoking doubles your risk of heart attack and stroke and is the leading cause of lung cancer. Second-hand smoke can affect the health of others, so these risks are not limited to the smoker.

If you smoke, quit now…no excuses! Newer prescription medications and over-the-counter nicotine replacement products can help, but quitting will require dedication, effort, and support.

Eat Smart.

Good nutrition is essential for preventing and treating most chronic diseases including obesity, diabetes, and heart disease. Perhaps the best way to cut through the conflicting nutrition information and diet claims is to simplify healthy eating to it’s most basic form: Eat real food, not processed “food.”

This isn’t easy, of course. One sure way to make better choices is to limit added sugars and salt, which are almost always present in processed foods. Strive to eat more whole fruits and fruit juices, vegetables, whole grains, legumes (like beans), lean meat, dairy, and nuts. If weight loss is a goal for you, reducing portion sizes will absolutely help you cut calories.

Move More.

This is a three-step process. First, sit less. Limit sedentary time at work and home and make opportunities to get up and move. The health effects of prolonged sitting are similar to not exercising. If you find yourself in stuck a chair for an hour, at least get up and stretch for a minute.

Second, move more. Look for ways to add activity to your everyday routine. This can include yard work and house work as well as using the stairs and parking further away in parking lots. Every additional step counts!

Third, dedicate time to be active every day. This can include activity such as taking the dog for walk as well as more structured exercise that includes endurance, resistance, and flexibility training. Strive for 30 minutes per day, but know that more is better.

Chill Out.

Chronic stress can have a powerful effect on your health. While it is not possible to eliminate all stress from your life, you should dedicate yourself to identifying and modifying sources of stress at work and home and learning to control your stress response.

Much of the stress of life comes down to not having enough time. Good time management, planning carefully, and setting priorities will certainly help reduce both long and short-term stress. You should also know that inadequate sleep adds to the health effects of stress, so strive to get enough sleep.

Make It Work For You.

This is the tricky part—how to actually make these changes. The first step is to make good health a priority and dedicate time and energy to your efforts. No doubt you have tried some of these changes before, you probably have an idea of what does and doesn’t work for you. Try something different this time around. The support of others is essential, so don’t be afraid to ask for help. Get your friends and family involved, too. They will certainly benefit from joining you on your journey toward better health.