If you’ve slipped into some less-than-ideal routines, here are six lifestyle tips that, if implemented, can make a positive difference in your health, energy level, and overall well-being. Don’t try to implement all six suggestions this week. Rather, speak with you primary care provider about which of these habits you should work on (and in what order) based on your personal health situation.
Plan your meals
Healthy eating begins with good planning. Set aside time once a week to coordinate what you purchase to prepare meals at home as well as what’s needed to pack a healthy mid-day meal if you work and/or send your children to school with a sack lunch. Make a shopping list, take advantage of in-season produce and what’s on sale at the supermarket, stick to your list, and store food properly at home. By planning ahead, you’ll be set for a week of good nutrition.
Have a drink
The climate in the Four Corners is dry. In the warm months it’s easier to remember to drink water and other fluids, but staying hydrated is just as important in the cooler months. The Institute of Medicine (www.iom.edu) recommends 125 ounces of fluids a day for men and 91 ounces for women. Drink fluids before, during and after exercise, have a glass of water with each meal, and sip on it throughout the day. Look at your urine: If it’s nearly clear or light yellow you’re probably well-hydrated. If it’s medium to dark yellow, increase fluid intake.
Take a walk
Taking regular brisk walks is an excellent way to work exercise into your busy schedule. Twenty or 30 minutes first thing in the morning, during your lunch break, or right after work is a good habit. Walking is convenient and inexpensive (all you really need is a good pair of shoes), and it’s something you can do with your spouse, children, or friends. Watch a little less television, spend a little less time on social media, or set the alarm a bit earlier, and you’ll find that you do have time for this important habit.
Give yoga a try
Walking is helpful for burning calories and improving aerobic capacity, but don’t overlook the importance of working the whole body. Yoga is good for people of all ages. It can help improve strength, flexibility, and balance, and certain types of yoga can reduce stress. Classes are available at the Cortez Rec Center and at local yoga studios. You can practice yoga at home by creating your own routine or following a yoga video. Ease into it to prevent injury and speak with your health-care provider if you have physical limitations.
Limit alcohol consumption
If you use alcohol, do so in moderation. According to the Dietary Guidelines for Americans, moderate alcohol consumption is defined as up to one drink a day for women and up to two a day for men. This refers to the amount consumed on any day, not an average over several days. People who should not drink include: children and adolescents (that’s obvious), women who are pregnant or planning to become pregnant, anyone who plans to drive or operate machinery, and those who cannot control or limit how much they drink. Individuals with certain health conditions might also abstain from drinking. Don’t mix alcohol with prescription or other-the-counter medications. Speak with a health-care provider about limits based on your personal situation.
Don’t use tobacco products
If you don’t smoke or use tobacco products, don’t start. If you do use tobacco products, move “quit” to the top of your health plan. Call 1-800-QUIT-NOW or visit the Colorado QuitLine website at www.coquitline.org for information.
CPR training
$25 (Kiva room at Southwest Memorial Hospital)
Oct. 23: 6 p.m. – 10 p.m.
Oct. 29: 9 a.m. – 1 p.m.
Nov. 14: 8 a.m. – noon
Nov. 18: 6 p.m. – 10 p.m.
First-aid training
$25 (Kiva room at Southwest Memorial Hospital)
Nov. 20: 6 p.m. – 9 p.m.
Information: For more information or to register for any of these classes, contact Meghan Higman at 564-2160 or e-mail her at mhigman@swhealth.org.
Southwest Health Notes is a public service feature provided by Southwest Memorial Hospital in Cortez. The information provided herein is not intended as a substitute for consultation with your health-care provider.