In your search for health, there are a few things you can do proactively to make sure that you stay healthy:
[ul]
[li]Measure your body at the start of any exercise program and every 3 months- chest, thighs, arms, abdomen and weigh yourself weekly.[/li]
[li]Ask your doctor about a DEXA scan to measure bone density, muscle and fat in every part of your body. Get it every two years if you can.[/li]
[li]Drink lots of water and avoid sodas and fruits juices (eat fruit instead, you need the fiber.)[/li]
[li]Monitor your fasting cholesterol, triglycerides, glucose, liver and kidney functions every 3-6 months.[/li]
[li]Exercise with weights/machines 3–4 times a week for an hour, and also do cardiovascular exercise (elliptical trainer, fast walking, light jogging, etc.) for at least 30 minutes a day after weight training. Make sure that you sweat![/li]
[li]Cut sugars, maximize good protein and good fats (olive oil and cold water fish), fruits and vegetables of all colors. Do not skip breakfast![/li]
[li]Take at least a multivitamin a day with meals.[/li]
[li]Motivate yourself with a buddy, support group, and surround yourself with smart and upbeat people. Find your life purpose[/li]
[li]Have nutrition-dense snacks available and never get too hungry or too thirsty. Examples are nuts, hard-boiled eggs, lean meats, tuna, milk/cheese if you can tolerate it, whole grains. No white bread and watch your sweets![/li]
[li]If you have to, use stimulants wisely and in moderation (coffee and green tea)[/li]
[li]Get good quality sleep[/li]
[li]Manage stress with relaxation techniques, hobbies, and learning to let go of anger and unrealistic expectations[/li]
[li]Get a least 20 minutes a day of sunshine. Your body needs it to make Vitamin D for bone health[/li]
[li]Cut calories and fill yourself up with fruits, vegetables, grains, and lean meats. Eat small frequent meals.[/li]
[li]Sweat. Use a pedometer to attempt 10,000 steps a day. Cardio up by parking far, go up the stairs, walk the dog, dance, and have fun![/li]
[li]Ask your doctor to check your hormone levels and your thyroid function since low levels of testosterone or thyroxin can make you prone to gaining more fat.[/li]
[li]Get your lipids and blood sugar under control with a healthy diet, regular exercise, and medicines if necessary.[/li]
[li]Beware of companies that claim their weight loss/appetite suppressant supplements or “growth hormone precursors” work. They don’t. Most weight loss supplements have stimulants that can affect mood and increase blood pressure and cardiovascular risks.[/li]
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