Healthy Eating

Importance of Right Eating

There is more than one way to eat healthfully and everyone has their own eating style. Make healthier choices that reflect your preferences, culture, traditions, and budget. Choose fruits, vegetables, grains, dairy, and protein foods to get the most nutrition and meet your personal calorie needs. Aim for a variety of foods and beverages from each food group and limit saturated fat, sodium, and added sugars.


What and how much you eat and drink, along with regular physical activity, can help you manage your weight and lower your risk of disease.


For more information, visit https://www.choosemyplate.gov/healthy-eating-style

Physical Activity

Fitness Matters

Being physically active can improve your health — today, tomorrow, and in the future. However, most people do not do enough physical activity. People of all types, shapes, sizes, and abilities can benefit from being physically active. The more you do, the greater the health benefits and the better you'll feel. The information and tips below can help you learn ways to add physical activity to your life.


Physical activity is important for everyone, but how much you need depends on your age.


Adults (18-64 years)

Adults should do at least 2 hours and 30 minutes each week of aerobic physical activity at a moderate level OR 1 hour and 15 minutes each week of aerobic physical activity at a vigorous level. Being active 5 or more hours each week can provide even more health benefits. Spreading aerobic activity out over at least 3 days a week is best. Also, each activity should be done for at least 10 minutes at a time. Adults should also do strengthening activities, like push-ups, sit-ups and lifting weights, at least 2 days a week.


Children and Adolescents (6-17 years)

Children and adolescents should do 60 minutes or more of physical activity each day. Most of the 60 minutes should be either moderate- or vigorous intensity aerobic physical activity, and should include vigorous-intensity physical activity at least 3 days a week. As part of their 60 or more minutes of daily physical activity, children and adolescents should include muscle-strengthening activities, like climbing, at least 3 days a week and bone-strengthening activities, like jumping, at least 3 days a week. Children and adolescents are often active in short bursts of time rather than for sustained periods of time, and these short bursts can add up to meet physical activity needs. Physical activities for children and adolescents should be developmentally appropriate, fun, and offer variety.


Young Children (2-5 years)

There is not a specific recommendation for the number of minutes young children should be active each day. Children ages 2-5 years should play actively several times each day. Their activity may happen in short bursts of time and not be all at once. Physical activities for young children should be developmentally appropriate, fun, and offer variety.


For more information, visit https://www.choosemyplate.gov/physical-activity


Physical Activity Guidelines

Managing Stress

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With the fast-paced life these days, it seems that there is nothing you can do about stress. There will never be more than twenty-four hours in a day to handle the demanding situations of life. It’s only when you learn to deal with stress, you’ll find yourself in a better position to take control of your life, improve your health, and make your life more enjoyable.The primary step in stress management is a simple belief in the realization, that you can control your life. Managing stress is all about taking charge of your thoughts, emotions, schedule, and the way you deal with problems.You may already be aware of some of these things, or all of them to an extent. This article will help you delve a little deeper.


Management of Stress

We can’t completely eliminate stress from our lives, but we can most certainly control how much of it affects us. Stress management includes changing our reactions to a stressful situation and making time for rest and relaxation. 

  • Avoid unnecessary stress
    • Take control of your environment: Avoid situations that give rise to negative emotions. For example, if evening news makes you anxious then turn off the television.
    • Make to-do list: Analyze your schedule, responsibilities, and tasks. If you are too busy, prioritize the tasks and take up only the important ones first.
    • Learn how to say “NO”: Refuse to accept more responsibilities if you think you are not in a situation to handle them, both in your personal and professional life.
  • Alter the situation
    • Express your feelings in an open way instead of bottling them up.
    • Be willing to compromise: When you ask someone to change his or her behavior, be willing to change your behavior too.
    • Manage your time better: Poor time management causes lots of stress.
    • Be more assertive.
  • Adapt to the stressor
    • Reframe problems: View stressful situations from a positive perspective. For example, if you are stuck in a traffic jam, instead of brooding over it, look at it as an opportunity to listen to your favorite radio station.
    • Adjust your standards: Stop criticizing yourself for failure by demanding perfection, Set reasonable standards for yourself and others such as - “good enough”
    • Focus on positive attitude: When stress is letting you down, recall all the things you appreciate in your life, your own positive qualities and gifts. If you see good things about yourself you will feel good.
  • Accept the stressor
    • Accept the things you can’t change: Sometimes you can’t prevent stressors such as death of a loved one, serious illness, or recessions. Acceptance maybe difficult, but in long run it’s easier than railing against a situation you can’t change.
    • Look for the upside: When facing major challenges, look at them as opportunities. If your own poor choices contribute to a stressful situation, learn from your mistakes.
    • Don’t try to control the uncontrollable: Many things in life are beyond our control such as behavior of other people. Focus on things that you can control.
    • Learn to forgive: People make mistakes as we live in an imperfect world. Let go off the anger and resentments. Free yourself from negative energy by forgiving and moving on.
  • Make time for fun and relaxation
    • Watch a comedy movie
    • Listen to music
    • Spend time with nature like gardening
    • Go for a long walk
    • Connect with positive people who can enhance your life
    • Share your feelings with a friend
    • Keep your sense of humor such as laughing
    • Maintain a journal
    • Self hypnosis Induction
  • Adopt a healthy lifestyle
    • Exercise regularly
    • Eat a healthy balanced diet
    • Get good sleep
    • Surround yourself with positive energy
    • Avoid alcohol, cigarettes and drugs
    • Adopt relaxation techniques such as yoga, meditation, deep breathing exercises, aromatherapy, and acupressure.

References

  1. Mental health- coping with stress. http://www.hc-sc.gc.ca/hl-vs/iyh-vsv/life-vie/stress-eng.php. Accessed April 2, 2013.
  2. Stress management. http://www.nlm.nih.gov/medlineplus/ency/article/001942.htm. Accessed April 2, 2013.
  3. Are you stressed? http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Rural_iss.... Accessed April 2, 2013.