Healthy Habits
According to the growing "Stealth Health" movement, sneaking healthy habits into our daily living is easier than we think.
"You can infuse your
life with the power of prevention incrementally and fairly painlessly,
and yes, doing something, no matter how small, is infinitely better for
you than doing nothing," says David Katz, MD, MPH, director of Yale
University's Prevention Research Center and of the Yale Preventive
Medicine Center. Katz is also co-author of the book Stealth Health: How
to Sneak Age-Defying, Disease-Fighting Habits into Your Life without
Really Trying.
From your morning
shower to the evening news, from your work commute to your household
chores, Katz says, there are at least 2,400 ways to sneak healthy
activities into daily living.
"If you let yourself make
small changes, they will add up to meaningful changes in the quality of
your diet, your physical activity pattern, your capacity to deal with
stress, and in your sleep quality -- and those four things comprise an
enormously powerful health promotion that can change your life," says
Katz.
And yes, he says, a nap on
the couch can be a health-giving opportunity -- particularly if you
aren't getting enough sleep at night.
Nutritionist and diabetes
educator Fran Grossman, RD, CDE, agrees. "You don't have to belong to a
gym or live on wheat grass just to be healthy," says Grossman, a
nutrition counselor at the Mt. Sinai School of Medicine in New York.
"There are dozens of small things you can do every day that make a
difference, and you don't always have to do a lot to gain a lot."
Do a Little, Get a Lot
The notion that good
health can come in small tidbits is not really new. Research showing
that making small changes can add up to a big difference has been
quietly accumulating for a while.
For example, a study
published in the Archives of Internal Medicine in 2004 found that adding
just 30 minutes of walking per day was enough to prevent weight gain
and encourage moderate weight loss.
And if 30 minutes is still
too big a bite? Another study, published in Medicine & Science in
Sports & Exercise, found that three brisk 10-minute walks per day
were as effective as a daily 30-minute walk in decreasing risk factors
for heart disease.
"Just the act of going
from sedentary to moderately active gives you the greatest reduction in
your risks," says Helene Glassberg, MD, director of the Preventive
Cardiology and Lipid Center at the Temple University School of Medicine
in Philadelphia.
But it's not only in
fitness where small changes can make a difference. The same principles
apply at the kitchen table (and the office snack bar).
"Reducing fat intake,
cutting down on sugar, eating a piece of fruit instead of a candy bar --
over time, these things can make a difference," says Grossman.
As long as the changes are
moving you toward your goal -- be it weight loss, a reduction in
cholesterol or blood pressure, or better blood sugar control -- you can
get there by taking baby steps, she says.
Moreover, Grossman tells WebMD, making small changes can help give us
the motivation to make bigger ones.
"A lot of bad eating
habits are about not taking charge of your life, and that attitude is
often reflected in other areas," says Grossman. On the other hand, she
says, when you make small changes at the kitchen table, the rewards may
show up in other areas of your life.
"It's the act of taking control that makes the difference in motivating
you," says Grossman. "An inner confidence and power begins to develop
that can be seen in other areas of life."
Try the Stealth Health Approach
Tempted to give "Stealth
Health" a try? Katz recommends picking any three of the following 12
changes and incorporating them into your life for four days. When you
feel comfortable with those changes, pick three others. Once you've
incorporate all dozen changes, you should start to feel a difference
within a couple of weeks, he says.
To Improve Nutrition:
1. Do a
squat every time you pick something up. Instead of bending over in the
usual way, which stresses the lower back, bend your knees and squat.
This forces you to use your leg muscles and will build strength.
2. Every
time you stop at a traffic light (or the bus does), tighten your thighs
and butt muscles and release as many times as you can. (Don't worry, no
one will see it!) This will firm leg and buttock muscles, improve blood
flow -- and keep you mildly amused!
3.
Whenever you're standing on a line, lift one foot a half-inch off the
ground. The extra stress on your opposite foot, ankle, calf and thigh,
plus your buttocks, will help firm and tone muscles. Switch feet every
few minutes.
To Improve Physical Fitness:
1. Do a
squat every time you pick something up. Instead of bending over in the
usual way, which stresses the lower back, bend your knees and squat.
This forces you to use your leg muscles and will build strength.
2. Every
time you stop at a traffic light (or the bus does), tighten your thighs
and butt muscles and release as many times as you can. (Don't worry, no
one will see it!) This will firm leg and buttock muscles, improve blood
flow -- and keep you mildly amused!
3.
Whenever you're standing on a line, lift one foot a half-inch off the
ground. The extra stress on your opposite foot, ankle, calf and thigh,
plus your buttocks, will help firm and tone muscles. Switch feet every
few minutes
To Improve Stress Control:
1. Give
your partner a hug every day before work. Studies show this simple act
can help you remain calm when chaos ensues during your day, Katz says.
2. Have a
good cry. It can boost your immune system, reduce levels of stress
hormones, eliminate depression, and help you think more clearly.
3. Twice a day, breathe deeply for three to five minutes.
To Improve Sleep:
1.
Sprinkle just-washed sheets and pillowcases with lavender water. The
scent has been shown in studies to promote relaxation, which can lead to
better sleep.
2. Buy a
new pillow. Katz says that studies show that pillows with an indent in
the center can enhance sleep quality and reduce neck pain. Also, try a
"cool" pillow -- one containing either all-natural fibers or a
combination of sodium sulfate and ceramic fibers that help keep your
head cool.
3. Eat a
handful of walnuts before bed. You'll be giving yourself a boost of
fiber and essential fatty acids along with the amino acid tryptophan -- a
natural sleep-inducer.
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