Guest Author - Denise Howard, M.D., M.P.H.
An expected consequence of aging is the development of health related issues. These issues can turn into problems if they are not addressed. Health problems can potentially shorten your life expectancy or at minimum decrease the quality of the remaining years of your life.
There are many factors that contribute to ones likelihood of developing health problems. These factors are either intrinsic or extrinsic. Intrinsic factors are those that are within an individuals body. An example of this is elevated cholesterol due to a genetic predisposition. Extrinsic factors are those that come from outside the body and can be self inflicted or the result of environmental exposure. An example of this is heavy smoking over a long period of time. In addition extrinsic factors may interact with intrinsic ones increasing the chance of a life ending event. An example of this is heavy smoking in an individual with elevated cholesterol resulting in a major heart attack at an early age.
Take control of your life and your health! There are many things that you can do to stay healthy. Even though there are numerous things that are outside of our individual control there are many more things that are within our control.
The steps involve self assessment, visualization of changes required to become healthier, establishing reasonable goals and then executing the plan.
The following are steps you can take to become a healthier and happier person:
I. Self Inventory
A. Physical
1. Assess physical health:
Do I get tired easily?
Am I out of breath climbing stairs or after a short walk?
Do I feel good?
Do I feel strong?
2. Assess eating practices
Do I eat breakfast?
Do I eat a balanced diet?
How much water do I drink?
Do I snack on sweets and drink sweetened beverages?
How often do I eat during the course of the day?
Do I understand what a portion is?
3. Assess other habits that pose health risks
Do I smoke?
Do I drink alcohol in excess?
Do I undertake risky behavior?
B. Emotional
1. Evaluate level of stress
Do I know what my stress trigger points are?
How do I manage job related stress?
Have I had any significant stressful events (death, divorce, new job, etc) occur or coming up?
How do I deal with other life stresses?
2. Evaluate if personal relationships are sources of stress
Family
Friends
Social Groups/Organization
C. Spiritual
Do you have a personal belief system?
Do I understand the body mind connection as it relates to personal well being?
II. Self Vision
A. Visualize being at the ideal place in your life
How do I look?
How do I feel?
What am I doing?
III. Action Plan
A. Life style changes
Set fitness goals
Create a physical fitness plan that will enable you to achieve those goals.
Create an eating strategy / diet plan that supports your fitness goals.
Seek out opportunities to stop unhealthy habits. For example: a smoking cessation class or support group
B. Seek appropriate counsel
See you physician for a physical examination and undergo the recommended medical screening test to detect health issues early
Get some nutritional guidance
Nourish your spirit
C. Develop relationships that are supportive to you achieving your goals
IV. Execution phase
A. Get started now
Initiate your fitness strategy
Initiate your nutritional strategy
B. Measure your progress
Log / record your actual physical activity versus your planned activity
Periodically measure where your are versus your planned goals
Record what you eat; measure calories, protein, carbohydrate, and fat consumption
Adjust your exercise and or diet to achieve your goals
C. Self reward
Incrementally reward yourself for small successes
Being healthy is not an easy undertaking. It is your life, and it is within your control to be healthy and age well. The best advice that I have is to take charge of your health. Follow the plan outlined above. Be medically vigilant. Utilize the current recommended medical screening tests for your age group and work with your health care providers to manage and control issues that arise.
