Regular doctor visits and healthy habits are the key to improving your quality of life. They help prevent and manage certain health conditions. The following recommendations can help take care of your health.
Eat Healthy
Eat fruits, vegetables, whole grains, lean proteins, low-fat or fat-free dairy. Limit foods high in saturated fat, trans fat, cholesterol, added sugars, and sodium. Consult with a nutritionist/dietitian to develop an individualized meal plan.
Stay Hydrated
Drink water with every meal and throughout the day to stay hydrated. Limit sugary drinks.
Stay Active
Aim for at least 30 minutes of physical activity every day. This reduces the risk of heart disease, improves mood, and promotes better sleep. Examples include running, walking, dancing, or even household chores.
Don’t Smoke – and if You Do, Quit
Smoking increases the risk of heart disease, certain types of cancer, and other health problems. If you smoke, talk to your doctor about strategies to help you quit. You can also call the ¡Déjalo Ya! Quiteline at 1–877–335–2567 for support.
If You Drink Alcohol, Do So in Moderation
Women should not exceed one drink per day and men should not exceed two drinks per day. One drink equals to: 12 oz of beer, 5 oz of wine or 1.5 oz of distilled spirits. Excessive alcohol consumption increases the risk of heart disease, liver disease, and certain cancers. If you are pregnant, avoid alcohol completely.
Practice Safe Sex
Use a condom every time you have sex to reduce the risk of HIV and sexually transmitted infections (STIs). Get tested for HIV and STIs at least once a year, or as recommended by your doctor.
Protect Yourself from the Sun to Prevent Skin Cancer
Use sunscreen with a sun protection factor (SPF) of 30 or higher, even on cloudy days. Avoid direct sun exposure between 10:00 am and 4:00 pm, where the sun’s rays are strongest. Talk to your doctor if you notice changes in the shape, texture, color, or size of a mole.
Sleep 7 to 9 Hours a Day
Getting enough sleep reduces the risk of depression, type 2 diabetes, heart disease, and obesity. Avoid using your cellphone at least one hour before bedtime and silence notifications to improve sleep quality.
Take Care of Your Mental Health
Stress is a normal part of life, but when it becomes overwhelming, it can lead to health problems. Engage in activities that help you relax and manage stress. Seek professional help if you feel unable to cope. You can call or text the Suicide & Crisis Lifeline at 988, for free, confidential support 24/7.
Adopting a healthy lifestyle is a decision that can have a positive impact on your physical and mental well-being.
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