Habits Toward Health

 

Robert Fettgather, Ph.D. is a counselor, educator, writer and activist residing in Grass Valley, California.  He holds a doctorate in psychology and master degrees in both psychology and education. Robert Fettgather teaches psychology at Mission College.

Individual differences in health habits and personality variables begin to affect physical functioning in these years. Twenty-somethings: It's time to get real about the habits that'll make a difference the rest of your life. Hint- Fun is part of the strategy.

Research suggests that, regardless of income level, changes in behavior may prevent or even reverse the effects of aging. The best evidence for the long-term effects of various health habits comes from nearby in the Alameda County Study, a major longitudinal epidemiological research project. The researchers initially identified seven good health habits that they thought might be critical:  drinking excessive amounts of alcohol, smoking cigarettes, being obese, sleeping fewer or more than seven to eight hours per night, being physically inactive, eating between meals, and not eating breakfast. Group membership was also a positive influencer. 

So let's take a look at some lifestyle habits that are worth changing that are summarized in you text and presented here with a few of my own additions:

If Overweight, Lose Just 10% of Your Body Weight

Benefits-reduction in triglyceride levels; decrease in total cholesterol; increase in HDL (“good” cholesterol); significant reduction in blood pressure; decreased risk of diabetes, sleep apnea, and osteoarthritis.

Add 20 to 30 Grams of Fiber to Your Diet Each Day 

Benefits-Improved bowel function; reduced risk of colon cancer and other digestive-system diseases; decrease in total cholesterol; reduced blood pressure; improved insulin function in both diabetics and nondiabetics. Food rich in fiber include fruits, vegetables, beans, legumes, grains and nuts.

Learn To Meditate

Meditation has many physical and emotional benefits including stress reduction.  Health, happiness, self-control, concentration, and improved productivity.

Engage in Moderate Physical Activity Every Day (e.g., Walk Up and Down Stairs for 15 Minutes; Spend 30 Minutes Washing a Car). Benefits include reduced feelings of anxiety and sadness; increased bone density; reduced risk of diabetes, heart disease, high blood pressure, and many other life-shortening diseases.