Healthy living
Good health habits can allow you to avoid illness and improve your quality of life. The following steps will help you feel better and live better.
- Get regular exercise and control your weight.
- Don't smoke.
- Do NOT drink a lot of alcohol. Avoid alcohol completely if you have a history of alcoholism.
- Use the medicines your health care provider recommends as directed.
- Eat a balanced and healthy diet.
- Take care of your teeth.
- Manage high blood pressure.
High blood pressure
Blood pressure is a measurement of the force exerted against the walls of your arteries as your heart pumps blood to your body. Hypertension is the ...
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EXERCISE
Exercise is a key factor in staying healthy. Exercise strengthens the bones, heart, and lungs, tones muscles, improves vitality, relieves depression, and helps you sleep better.
Exercise
Physical activity -- which includes an active lifestyle and routine exercise -- plus eating well, is the best way to stay healthy.
Talk to your provider before starting an exercise program if you have health conditions such as obesity, high blood pressure, or diabetes. This can help ensure that your exercise is safe and that you get the most of out of it.
Starting an exercise program
Getting regular exercise when you have heart disease is important. Physical activity can strengthen your heart muscle and help you manage blood pres...
SMOKING
Cigarette smoking is the main preventable cause of death in the United States. One out of every 5 deaths each year is either directly or indirectly caused by smoking.
Cigarette smoking
Knowing the serious health risks of using tobacco may help motivate you to quit. Using tobacco over a long time can increase your risk for many heal...
Secondhand cigarette smoke exposure can cause lung cancer in nonsmokers. Secondhand smoke is also linked to heart disease.
It is never too late to quit smoking. Talk to your provider or nurse about medicines and programs that can help you quit.
Medicines
Your health care provider can prescribe medicines to help you quit tobacco use. These medicines do not contain nicotine and are not habit-forming. ...
Programs
It is hard to quit smoking if you are acting alone. Smokers usually have a much better chance of quitting with a support program. Stop smoking prog...
Video Transcript
Smoking tips to quit - Animation
You probably know by now that smoking damages your lungs, raising your risk for bronchitis, emphysema, and lung cancer. And, you're probably well aware that lighting up also puts you at risk for many different types of cancers, as well as eye disease like cataracts and premature wrinkles, you know why you shouldn't smoke, it's just the quitting part you can't seem to get past. Let's talk about some helpful tips to help you quit smoking, for good this time. It's a familiar story, one that plays out over and over again among smokers. You vow to quit, and you have every intention of doing it, and then the cravings hit. And you can't think about anything but having a cigarette. You get irritable, and you start putting on weight. You think, Just one cigarette wouldn't hurt, would it? And then, before you know it, you're smoking again. Most smokers have tried to quit, and failed, several times. Even if you've failed before, you can still succeed at quitting. Many people have. You just need to find the technique that works for you. So, here are a few tips that can help. First, set a quit date. Write it down on your calendar and tell a few friends, so you'll be too embarrassed to back out. Before your quit date, throw out every cigarette in your house, car, and office. Also toss every ashtray, lighter, and anything else you need to smoke. Wash your clothes and clean your furniture so you won't have that smoky smell hanging around your house. Next, call your doctor. Ask about smoking cessation programs in your area. Also learn about tools that can help you quit, like medicines that reduce the urge to smoke, and nicotine replacement gums, lozenges, patches, and sprays. And then, plan what you'll do instead of smoking. If you smoke with your morning cup of coffee, drink tea or go for a walk instead. If you need a cigarette to keep your mouth busy, try chewing sugarless gum or nibble on a carrot stick. Stick to places where smoking isn't allowed, like smoke-free restaurants. And finally, reward yourself for not smoking. Put all that money that you would have spent on cigarettes into a jar. And once you've collected enough money, use it to take a trip or buy something you've wanted for a long time. Don't get discouraged. Quitting smoking isn't easy. If it were, everyone would have done it by now. Be persistent, reward yourself for the progress you've made, and keep at it until you finally conquer the urge to smoke.
ALCOHOL USE
Drinking alcohol changes many brain functions. Emotions, thinking, and judgment are first to be affected. Continued drinking will affect motor control, causing slurred speech, slower reactions, and poor balance. Having a higher amount of body fat and drinking on an empty stomach will speed up the effects of alcohol.
Alcoholism can lead to many problems including:
Alcoholism
Alcohol use disorder is when your drinking causes serious problems in your life, yet you keep drinking. You may also need more and more alcohol to f...
- Diseases of the liver and pancreas
- Cancer and other diseases of the esophagus and digestive tract
- Heart muscle damage
- Brain damage
- Serious harm to your unborn baby if you are pregnant including fetal alcohol syndrome. Do NOT drink alcohol when you are pregnant.
Parents should talk to their children about the dangerous effects of alcohol. Talk to your provider if you or someone close to you has a problem with alcohol. Many people whose lives have been affected by alcohol benefit from taking part in an alcohol support group.
DRUG AND MEDICINE USE
Drugs and medicines affect people in different ways. Always tell your provider about all the drugs and medicines you are taking. This includes over-the-counter medicines and vitamins.
- Drug interactions can be dangerous.
- Older people need to be very careful about interactions when they are taking many medicines.
- All of your providers should know all the medicines you are taking. Carry the list with you when you go for checkups and treatments.
- Avoid drinking alcohol while taking medicines. This can cause serious problems. The combination of alcohol and tranquilizers or painkillers can be deadly.
Pregnant women should not take any drug or medicine without talking to their provider. This includes over-the-counter medicines. The unborn baby is even more sensitive to the harm from drugs in the first 3 months. Tell your provider if you have been taking any drugs just before becoming pregnant.
Always take medicines as prescribed. Taking any medicine in a way other than prescribed or taking too much can cause serious health problems. It is considered drug abuse. Abuse and addiction are not just associated with illegal "street" drugs.
Medicines
Talking to your health care providers about your medicines can help you learn to take them safely and effectively.
Read Article Now Book Mark ArticleDrug abuse
Substance use disorder occurs when a person's use of alcohol or another substance (prescribed medicine or illegal drug) leads to health issues or pro...
Legal drugs such as laxatives, painkillers, nasal sprays, diet pills, and cough medicines can also be misused.
Addiction is defined as continuing to use a substance even though you are experiencing problems related to the use. Simply needing a drug (such as a painkiller or antidepressant) and taking it as prescribed is not addiction.
DEALING WITH STRESS
Stress is normal. It can be a great motivator and help in some cases. But too much stress can cause health problems such as trouble sleeping, stomach upset, anxiety, and mood changes.
Stress
Stress is a feeling of emotional or physical tension. It can come from any event or thought that makes you feel frustrated, angry, or nervous. Stres...
- Learn to recognize the things most likely to cause stress in your life.
- You may not be able to avoid all stress but knowing the source can help you feel in control.
- The more control you feel you have over your life, the less damaging the stress in your life will be.
OBESITY
Obesity is a serious health concern. Excess body fat can overwork your heart, bones, and muscles. It can also increase your risk for developing high blood pressure, stroke, varicose veins, breast cancer, and gallbladder disease.
Obesity
Obesity means weighing more than what is healthy for a given height. Obesity is a serious, chronic disease. It can lead to other health problems, i...
Obesity can be caused by eating too much and eating unhealthy foods. Lack of exercise also plays a part. Family history may be a risk for some people as well.
DIET
Having a balanced diet is important to being in good health.
Balanced diet
The foods and drinks you choose are important for maintaining a healthy weight. This article offers advice on making good food choices to manage you...
- Choose foods that are low in saturated and trans fat, and low in cholesterol.
- Limit your intake of sugar, salt (sodium), and alcohol.
- Eat more fiber, which can be found in fruits, vegetables, beans, whole grain products, and nuts.
TOOTH CARE
Good dental care can help you keep your teeth and gums healthy for a lifetime. It is important for children to begin good dental habits when they are young. For proper dental hygiene:
Dental care
Tooth decay and gum disease are caused by plaque, a sticky combination of bacteria and food. Plaque begins to build up on teeth within a few minutes...
- Brush your teeth twice a day and floss at least once daily.
- Use fluoride toothpaste.
- Get regular dental checkups.
- Limit sugar intake.
- Use a toothbrush with soft bristles. Replace your toothbrush when bristles get bent.
- Have your dentist show you the proper ways to brush and floss.
Teach children to brush
Healthy teeth and gums are essential to a child's overall good health. Without proper dental care tooth decay and gum disease can lead to serious problems such as cavities and gingivitis, swollen and bleeding gums. Regular visits to the dentist, brushing twice each day, and flossing, are ways to help maintain a healthy mouth.
Reviewed By
Linda J. Vorvick, MD, Clinical Professor, Department of Family Medicine, UW Medicine, School of Medicine, University of Washington, Seattle, WA. Also reviewed by David C. Dugdale, MD, Medical Director, Brenda Conaway, Editorial Director, and the A.D.A.M. Editorial team.
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