September 7th,
2004
Below
is a checklist of some behaviors that reduce stress and prevent disease.
As you read them make a note of those behaviors that you want to improve.
Nutrition:
- Eating a variety
of foods each day including protein, carbohydrates and fats.
- Eating at least
5 servings both of fruits and vegetables/day (serving= 1cup raw leafy
veggies, ½ cup other veggies cooked or chopped raw, 1 med apple,
orange, ½ banana)
- Eating a variety
of fruits and veggies (trying some new ones, like kale, collard greens,
persimmon, the darker the better)
- Keeping your fat
intake under 35% of your daily calories.
- Concentrating
on whole wheat and grains for your starches (brown rice, whole wheat
pasta, whole wheat bread and whole grain cereal, 1 serving = I slice
bread, 1 ounce cereal, ½ cup pasta or rice.
- Eating lean meats
fish, chicken and legumes
- Avoiding fried
and frying foods.
- Eating smaller
portions of high calorie foods (sweets and fats)
- Limiting Alcoholic
beverages to one/day for women, two/day for men
- Limiting caffeine
consumption
Vitamins and Minerals:
- Taking a multivitamin
daily.
- Calcium intake
for women 18-50 yr. and for men should be 1000 mg /day
For women over 50yr. should be 1300-1500/day, for people with osteoporosis
check with your doctor for dosage. Dairy products and fortified orange
juice are good sources… the rest can be made up with supplements.
- Folic acid is
important in cell division and is now thought to reduce risk of breast
cancer, Alzheimer’s, stroke and Parkinson’s disease.
- Iron is an important
mineral to prevent anemia. Good sources are red meat, legumes, enriched
pastas, fortified cereals, spinach and dried fruit.
Exercise:
- Engaging in at
least moderate activity for 30 min. or more 5 or more days/week
- Walking to destination
if possible
- Using stairs rather
than an elevator (if safe)
- Doing fun things
you like to like dancing, hiking, biking roller lading
- Maintaining healthy
weight by balancing caloric intake with physical activity
Stress Reduction:
- Finding respite
care on a regular basis
- Meditation or
an inner focus centering activity
- Keeping work problems
at work and home problems at home
- Simplifying your
life if it getting out of control; cut out some activities or delegate
tasks
- Focusing on one
thing at a time
- Keeping a journal
- Looking for the
positive in all situations; seeing adversity as a learning experience
or a chance to grow
- Using humor
- Exercising
- Stretching or
Yoga activities
- Examining your
sleep habits: Are you getting enough?
- Having fun; sports
or games
- Reading for pleasure
- Finding a forum
to address grievances
- Hugging your family
and friends
Medical Care:
- Going for a regular
physical and doing the preventative tests in a timely fashion. See chart
for age related recommendations.
- Seeking medical
intervention for any unresolved illness, unusual lesions, heart palpitations,
difficulty breathing, persistent cough, persistent headaches, tremors,
frequent heartburn or indigestion, eye problems, hearing problems, frequent
or burning sensation when urinating, blood in stools, or severe muscle
or joint pain.
Workplace Safety
and Ergonomics:
- Examine your physical
space and how you sit at your desk
- Adjust the angle
of the workplace so you are in an unstrained, comfortable position with
your arms and forearms relaxed
- Examine the amount
of work you do at the computer and try to rotate activities to avoid
repetitious activities.
- When lifting heavy
objects bend at the knees to lift or ask for help if too heavy.
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