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| WAYS TO KEEP HEALTHY AND
VITAL |
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Health is something most people take for granted.
To those who are ill, health is seen as a crown worn by those who are
healthy. Many illnesses that we experience now are actually the cumulative
effects of the unhealthy habits that have been acquired over the years
as a reflection of our lifestyle.
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| "Get at least 20-30
minutes of exercise everyday" |
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Some of us fall ill not due to our own actions
but because of genetic predispositions. This is unavoidable, but
many people this category do lead healthy lives by knowing and
actively modifying their risk factors.
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Although studies shown that morbidity
and mortality rates from infectious diseases in developing countries
like Malaysia have reduced, diseases of lifestyle are now killing
us Malaysians. Even our children are at risk for developing cardiovascular
diseases such as obesity and asthma. This has become more apparent
with the advent of the IT era because people are encouraged to
rely so much on modern technology that we hardly find ourselves
'sweating' after completing a manual task. Even our children lead
lives as computer game addicts and 'couch potatoes'! Other obvious
risk factors include overeating, smoking and over dependence on
medicinal drug supplements.
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Unfortunately, many people these
days choose the easy way out when it comes to health. They would
rather diet and take slimming pills then exercise. Disorders that
can develop due to this sedentary lifestyle include chronic fatigue,
shortness of breath, obesity, stomach discomforts, headaches, anxiety,
muscular weakness and atrophy, high blood pressure, arteriosclerosis
and coronary heart disease.
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Knowledge on these diseases however,
are not enough to motivate an individual to make long-term positive
behavioral changes. Skills for successful and healthy living
must be taught to the young and reinforced periodically so that
the individuals will be empowered to change their lifestyles positively.
Pharmacists can encourage changes by advising individuals to be
aware of risk factors that can affect their health in the long
run. Advocating regular exercise combined with healthy eating habits
and having a positive attitude in life is a good start for a vital
and healthy life, regardless of age.
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Tips on staying vital and healthy:
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Get a balanced diet. Eat more fresh vegetables,
fruits, soups and wholegrain products such as bread and pasta.
Take less preserved foods that come in cans or packs- chances
are they might be overloaded with sugar or salt.
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Instead of eating three big meals in a
day, keep it to five or six smaller snacks a day.
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Get at least 20-30 minutes of exercise
everyday. Do this by walking, jogging, cycling or even dancing
to fast pace music of your choice. Housework does not count.
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Arm yourself against snack attacks with
ready-to- eat, tummy filling snacks such as cold vegetable
juice, raw veggies or fresh fruit. Nibble them to keep your
mind off sugary snacks when you're bored, angry, frustrated
or feeling blue and want to soothe your mind with a treat.
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Instead of deep-frying, try to cook your
food by steaming, roasting or grilling. There's less oil
involved this way.
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Learn the difference between physical
hunger and mental hunger. Only eat when you need to.
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Do not smoke. If you already do, lower
the number of cigarettes you smoke or stop altogether.
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Instead of driving, why don't you walk
or cycle? It could be more fun and you need not worry about
traffic.
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No booze please. Alcoholic beverages increase
your caloric consumption and can boost your appetite.
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Drink lots of water especially in our
hot Malaysian weather.
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Don't overeat. Keep your mind on your
food because having distractions such as watching TV will
encourage you to overeat. Don't overdo it at buffets either!
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When exercising, bring your children or
family along. This would make it more enjoyable.
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Stay busy. Watching TV or playing computer
games all day isn't going to help you stay healthy.
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Eat most of your calories early in the
day. As they say, breakfast like a king, lunch like a prince
and dine like a poor man.
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If you decide to take extra vitamin supplements,
please get advice from the pharmacist or doctor first. You
might end up consuming too much or having something that
isn't suitable for you.
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Get regular medical checkups. Prevention
or early knowledge safeguards you from any diseases that
may be untreatable if left undiagnosed for too long (especially
if you have a family history of a disease or illness).
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Do not be fooled into taking up a fad
diet program. Here are ways to spot them:
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It focuses on one or a limited variety of food and cuts out entire food groups. |
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It incorporates special dieting foods, pills or formula. |
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It makes recommendations on vague studies and research. |
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It claims that exercise or increase in physical activity is not necessary. |
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Give yourself a treat once in a while as an incentive. You might lose interest to live healthily if you don't. Good luck!
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Disclaimer:
While every effort has been made to ensure accuracy of facts, the articles and
information above must never be construed as giving professional health advice
and as such Kurnia does not give any warranty on accuracy, completeness,
functionality, usefulness or other assurances as to the content appearing
in the above article. Kurnia cannot be held responsible for any losses, injury
or death resulting from the use of the above information. |
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