There are things we can do to control our own health, no matter what the situation is.Good, healthy habits can be learned from any age.
Step 1: Discuss health care with your doctor.
You can take control of your health with general health maintenance and an emphasis on well-being.If you would like to schedule a health maintenance examination, you should tell your doctor.It's important for people of older age, gay men and women, pregnant women and people with cancer.Prepare by writing down your reasons for wanting to create a health maintenance plan.This will give you a starting point for your discussion with your doctor.List the health goals.You may want to lower your blood pressure, lose weight, or manage your diabetes.
Step 2: Work with your doctor to come up with a plan.
If you have a plan you can follow, you will be able to stay motivated.You can start practicing right away if you ask your doctor to help break down each goal into manageable steps.Taking control of your health could take up to five years.Your plan should include specific goals you want to achieve over the next five years, and should be broken down into smaller, more manageable goals on a monthly or quarterly basis.You don't have to write your plan in stone.If your life changes, make sure to update your plan.If you've been able to achieve your goals, use your journal to keep track of them.Add new goals if you weren't able to achieve them.
Step 3: Stay up to date on health issues with regular checkup.
Your health plan should include regular screenings for cardiovascular disease, hypertension and cancer.It's a good idea to talk to your doctor about which screenings you should be getting.When you are twenty you should have your cardiovascular disease assessed every ten years.The risk score is a great tool to use.Smoking, diet, and physical activity are some of the major risk factors for heart disease.Adults over the age of 18 are recommended to have hypertension screening.Diabetes screening should be done for people with hypertension and dyslipidemia.Depending on your risk factors, your doctor may recommend mammograms for you.Cancer prevention includes avoidance of tobacco, being physically active, maintaining a healthy weight, eating fruits and vegetables, limiting alcohol consumption, and avoiding sun exposure.Make sure your immunizations are current and discuss your needs with your doctor.Talk to your doctor about screening for conditions such as depression and anxiety.Osteoporosis and vascular disease are health issues to consider.
Step 4: The negative influences should be removed.
Negative influences in our lives can derail our intentions to become healthier.We can't achieve our ultimate goals if negative influences hold us back.If you want your plan to work, you need to get rid of negative influences.List all the things in your life that are negative.Think of influences that affect your health.Pick out the easiest to eliminate items from your list.Get rid of the negative influences from your life by slowly working your way through the list.You don't have to stop everything at once.Slowly you will be able to cut many of them out of your life.Having junk food in the house, regularly passing by a convenient store where you buy a chocolate bar, staying up too late, being disorganized, and someone who brings donuts to work are some of the negative influences you may want to include on your list.
Step 5: Drink plenty of water and liquids.
Human bodies are made of water.Water is needed for a healthy body.Water removes toxins from our body.Dehydration can make you tired and impact your vital systems if you don't have enough water.Men need 13 cups of beverages a day and women need 9 cups.The amounts are for drinks you consume throughout the day.Liquids replenish your system in some way, but some beverages do a better job.If you're thirsty, make sure you drink enough liquid so you don't get thirsty again.Water is lost when you breathe, sweat, and go to the bathroom.For a longer period of time, if you do any of these things more often.If you're sick or exercising, you need to consume more liquids to make up for lost water.
Step 6: Get some sleep.
Adults between the ages of 18 and 64 need between 7 and 9 hours of sleep every night.Adults over the age of 65 need between 7 and 8 hours of sleep every night.Your mood, energy, and long-term health are affected by the amount of sleep you get.Follow a sleep schedule that stays the same every day, including the weekends, in addition to getting enough sleep.You can create a routine that you follow every night.The bedroom should be dark, quiet and cool.If you don't get a good night's sleep, consider getting a new mattress or pillows.It's a good idea to avoid drinking anything before bed.Don't use your bed for anything other than sleeping and sex.
Step 7: It's a good idea to exercise on a regular basis.
For substantial health benefits, adults should exercise at a moderate intensity for at least 150 minutes (2 12 hours) per week or a vigorous intensity.A combination of moderate and vigorous activities every week is great.The activity should be spread out over the course of the whole week.If you want to get even better benefits from physical activity, you should increase your moderate activity to 300 minutes per week.Adults should also perform muscle-strengthening activities at least twice a week.
Step 8: Take in your food.
Sometimes we consume too much food because we don't pay attention.It's usually because we're eating while working or watching TV.Meal times should be devoted to meals instead of being distracted.Take a break and enjoy your food.Eat slowly.You'll be able to read your body's messages when you eat slower.Stop eating when your body tells you it's full.You should be able to tell how much you can eat by the time you're done with the meal.Save the leftovers for another meal or someone else.
Step 9: It's a good idea to see an eye doctor every year.
Symptoms of diabetes, hypertension andheumatoid arthritis can be detected with an eye exam.Ensure you have the right aids by having your eyes checked on an annual basis.With the right prescription, you can see your best.If you don't wear glasses when you should, you can cause other health problems like headaches.It's important to make sure your prescription is up to date.In addition to getting your eyes checked on a regular basis, protect you eyes by wearing sunglasses all year round.You can help with glare by wearing a hat with a brim across your forehead.When doing hazardous work, wear eye protection.When playing sports, wear protective equipment.
Step 10: It's a good idea to go to the dentist every year.
Having a healthy mouth is a sign of being healthy.It's a good idea to see your dentist at least once a year.At the early stages, it can help identify medical problems.Many diseases can be detected from a dental exam.It is important to brush and floss your teeth on a regular basis.Ideally, you should brush your teeth after each meal, but at least once a day, right before bed.You should floss after brushing your teeth and before bed.
Step 11: It's time to stop smoking.
One of the healthiest things you can do for yourself is to quit smoking.It is never too late to quit.Smoking cessation will give you at any age.Smoking cessation can have positive effects on your health, like reducing your risk of heart disease, cancer and breathing problems.Depending on how much you smoke, you can save a lot of money.Most states and provinces have free programs to help you quit smoking.
Step 12: Maintaining and creating healthy relationships is important.
It's good to connect with other human beings.It is possible for friends and family to increase your sense of well-being.The connections that you have will help you feel valued and supported.Personal connections help your health.High blood pressure can be increased by loneliness and human connections can prolong your life span.Existing friend and family connections may not be beneficial to you.You should have at least a few friends or family members with whom you feel comfortable being around; get the sense that you could tell them anything without being judged; can ask for help to solve problems; feel valued; and are treated seriously.If you want to make new friends, enroll in an interesting class, join a book club, participate in a hiking club and volunteer at a non-profit organization.
Step 13: Help others.
Helping other people is beneficial to those people, but it also has positive impacts on you.Helping other people can increase your level of happiness, make you feel lucky to be who you are, provide you with connections to other human beings, and reduce the amount of worrying you do.There is no shortage of charities and non-profit organizations that need volunteers to help.Helping others doesn't have to be organized.It can include helping your neighbor carry her groceries or shoveling the sidewalk after a snowstorm.
Step 14: Reward yourself.
It is possible to feel joy, happiness, and satisfaction on a regular basis.Laughing is known to decrease pain, promote muscle relaxation, reduce anxiety, and help your lungs and heart.You can add fun to your life by reading joke books when you're bored.If you keep a collection of photos in a place where you can look at them, you will get a positive energy boost.You can listen to comedies on the radio or watch them on TV.There are silly photos on websites.You may find yourself in absurd situations.You can have a coloring party with your friends.You've always wanted to try pottery or stained glass, so enroll in a class.You can get a pedicure, massage or facial at the spa.)
Step 15: Pay attention to your spiritual state.
It doesn't have to mean an organized religion.It can mean trying to understand the meaning of your life or your purpose in life.Spirituality can help you understand suffering, reassured you of a greater force or being, give you a sense of purpose or meaning, and remind you that good does exist in the world.Spirituality can include joining or maintaining your faith in a specific religious institution, or it can mean focusing on your own idea of God.You can use meditation to focus your energy and calm your mind.
Step 16: Learn how to cope better.
Some points in your life are not going to be happy or positive.Taking control of your health also means learning how to deal with the bad times by developing strategies that will help you understand, cope and eventually feel better.Writing out your thoughts and feelings regarding a bad event is one of the ways you can cope with the negative things in your life.In writing, rant about the situation.You'll feel better once it's on paper because you've been able to organize your thoughts and release stress.You should be able to forget about the situation and move on.If the problem is more logistical than emotional, you should tackle it the same way you would any other problem.All the solutions you can think of, write down what the problem is.Determine the pros and cons of the solution.You can choose a solution that works best for you and reinforce the positive reasons why you chose it.The solution should be implemented.Sometimes we worry more about a problem than we should.We can't help it because we want to.Take a step back and ask yourself how realistic your worry is, when you find yourself worrying a lot about a specific situation.Is it possible that some of the worry is overstated?If you must worry, set aside a specific time every day to worry so that you don't spend all day worrying.When you've had a chance to worry, stop and think about the good things going on in your life to remind you that things are not as bad as you think.
Step 17: Take your medication regularly.
Speak to your doctor or pharmacist to make sure your medication is doing its job.Every time you get a new prescription or over-the-counter medication, make sure to check with your doctor or pharmacist to ensure you don't experience any negative drug interactions.
Step 18: Every year you should have your hearing checked.
At least once a year, make an appointment with an audiologist to have your hearing checked.Since your last appointment, make sure to get or upgrade your hearing aid.
Step 19: Make sure your home is safe.
You should go through your home to make sure there are no injuries or falls.Make sure you have enough lighting in your home.The bannisters on your stairs need to be strong and safe.In places where slips and falls may happen, install grab bars and handles.There are shower, bath tub, etc.).
Step 20: You can participate in a chronic disease self-management program.
The public health departments and other health agencies in North America and Europe use the CDSMP.If you have a chronic disease such as diabetes, arthritis, or heart disease, this program will help you develop strategies for dealing with it.You can find information about the programs in your area by searching the website for your state's health department.The program is free most of the time.
Step 21: They should change their attitude towards food.
20% of high school kids in the U.S. consume at least 5 serving of fruits and vegetables a day.Teens should be encouraged to eat real food more often in order to get the full amount of fruits and vegetables.It's a good idea to avoid fast food and processed foods as much as possible.Foods made from scratch should be encouraged.Liquids like pop, juice, energy drinks and milk shakes are some of the fastest ways to reduce calories.
Step 22: Encourage physical activity
Every day, kids need at least 60 minutes of physical activity.The 60 minutes can be broken up into smaller chunks of 10 to 15 minutes.Send kids to play outside no matter what the weather is like.It's a good idea for parents to participate in physical activities with their kids because the exercise is good for the adults as well.Family physical activity goals should be set.Donate to charity events as a family.
Step 23: Make sure they get enough sleep.
Kids need between 9 and 10 hours of sleep every night.Kid's ability to think, learn and make good decisions can be affected by less than 10 hours of sleep.Lack of sleep can impact your child's health by increasing their risk of diseases such as high blood pressure, heart disease, and depression.Help your kids sleep by making a ritual.It's a good idea to set a specific time that is followed every night.It's a good idea to avoid computers and TV before bed.Do activities like brushing teeth and reading a book before you go to sleep.Children and adults need a dark room to get a good night's sleep.Your kid's bedroom should be dark and only used for sleeping.It's a good idea to avoid big meals before bed.It may help your kids avoid bad dreams by preventing an upset stomach.To prevent your kids from having to go to the bathroom when they should be sleeping, it's helpful to not drink too much before bed.
Step 24: Limits on electronics should be set.
TV, video games, computers, cell phones, etc.There should be daily limits.Encourage kids to do physical activity instead of using their technology once daily limits are reached.The dinner table should be designated as a no tech zone for both parents and kids.Old-fashioned communication should be encouraged instead of face-to-face.
Step 25: Children are taught about online manners.
Kids don't know a world without the internet.They play and learn online.Kids can be taken advantage of online, and need to know how to behave in their online communities.Parents should be role models for good online communication.Kids like to mimic what adults do, so if they see you swearing and acting rude online, they may try to do the same thing.They may follow your lead if they see you being kind online.Children should be taught about cyber bully.Don't hide the stories of children who have been cyber bullied, instead share them with your kids and talk about them.Discuss how your kids should react.They should tell their parents or teachers not to post personal info.Understand the software and apps your kids use when they're online, or on their phones, and learn about how they work.Don't depend on your kids to teach you how to use the internet.