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YOUR HEALTH RESOLUTIONS FOR A HEALTHY CHINESE NEW YEAR

by: Theresa

The Year of the Green Wooden Rooster is upon us. At the stroke of midnight on the 9th of February 2005, the Chinese New Year will be celebrated. Since the year of the Rooster is about to commence, wouldn�t it be nice to have some health resolutions for a healthy Chinese New Year?

When you have a never-ending to-do list in today�s fast-paced world, you are becoming busier than ever. Therefore, many other things are dropped down on your priority list. Usually, one of the first ones to drop in the list is health. This should never be the case.

There are a lot of creative ways to help keep you in peak condition. Below are some suggested health resolutions to help you get started:
1. Exercise. Exercise offers so many important benefits that it should always be a part of one�s weekly routine. The benefits of regular exercise include a reduced risk of heart disease, stroke, bowel cancer, breast cancer, osteoporosis, and obesity. In addition to feeling better, regular exercise can help ease stress, anxiety and mild depression.

2. Have a healthy diet. Eat at least five servings of fruits and vegetables daily. A healthy diet helps prevent or reduce the severity of diseases such as heart disease, stroke, diabetes, and can also help reduce the risk of some cancers.

3. Put together a good health care team. This includes a dentist, a nutritionist & a medical doctor to help you keep in shape from head to toe.

4. Get enough sleep. At least six up to eight hours a night will do.

5. Quit smoking and drink alcoholic beverages moderately.

6. Drink at least eight glasses of water everyday. Ever feel sluggish? Based on researches, lack of water is the number one trigger of daytime fatigue.

7. Take time everyday to do something you enjoy. Read, paint/draw, dance, cook, talk to a friend, etc.

8. Feed your soul. People may be healthy physically but the spiritual health should never be forgotten.

As the saying goes, �prevention is better than cure and health is wealth.� Whether it is Chinese New Year or not, taking good care of your health is an all-year round obligation that should not be taken for granted. Kung Hei Fat Choi!

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Prevent Heart Disease
by: Mike Spencer

You should always keep in mind that whatever actions you do today can either help to prevent, delay or minimize the effect of heart disease or worsen it. The key is to control risk factors. Granted that you cannot control every risk factor for heart disease such as family history but you can definitely do something about your behavior. Age and gender also influence your risk of heart disease.

Major Risk Factors of Heart Disease

Cholesterol Levels

Cholesterol is a type of a lipid, a soft, fatlike substance that serves as a source of fuel. Excessive cholesterol can cause buildup of atherosclerotic plaque. Accumulation of plaque in arteries can block blood flow and lead to a heart attack. LDL cholesterol, the so-called "bad" cholesterol, is transported to sites throughout the body, where it's used to repair cell membranes or to make hormones. LDL cholesterol can accumulate in the walls of your arteries. HDL cholesterol, the so-called "good" cholesterol, transports cholesterol to the liver, where it's altered and removed from the body.

Blood Pressure

Normal blood pressure level is defined as less than 130 millimeters of mercury (mm Hg) for systolic blood pressure and less than 85 mm Hg for diastolic blood pressure. The higher the blood pressure, the more likely it is to take a toll on the heart and on the brain. Blood pressure should be checked whether or not your levels are high. For normal, check once every two years. For high-normal, check once a year. If extremely high, you should get immediate care. Then get multiple measurements to know if a high level is sustained over time.

Diabetes

Another risk factor for heart disease is diabetes, a chronic disease of insulin deficiency or resistance. Type 2 diabetes, the most common type, is associated with obesity and may be prevented by maintaining ideal body weight through exercise and balanced nutrition.

Tips For Controlling Risk of Heart Disease

Stop Smoking

The effect of smoking on your lungs can cause almost every other medical condition.

Get Active

Routine physical activity is highly recommended and helpful in controlling obesity. Try to perform 30 minutes of moderate physical activity every day. Fast walking is one of the best way to prevent heart disease. If you can lose even a small amount of weight, five pounds for example, it may have a positive effect on lipid levels and blood pressure preventing heart disease.

Limit Alcohol Consumption

Limit daily alcohol intake to three ounces or fewer to prevent heart disease. People who drink large amounts of alcohol (six to eight ounces a day) tend to have higher blood pressure.

Watch What You Eat

Eat five helpings of fruits and vegetables daily to prevent heart disease.

Maintain adequate dietary potassium, calcium and magnesium intake.

Reduce saturated fats and cholesterol to stay away from heart disease.

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