1. HEALTHY DIET

Developing healthy eating habits isn't as confusing or as restrictive as many people imagine. The first principle of a healthy diet is simply to eat a wide variety of foods. This is important because different foods make different nutritional contributions.

Secondly, fruits, vegetables, grains, and legumes—foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol—should make up the bulk of the calories you consume. The rest should come from low-fat dairy products, lean meat and poultry, and fish.

You should also try to maintain a balance between calorie intake and calorie expenditure—that is, don't eat more food than your body can utilize. Otherwise, you will gain weight. The more active you are, therefore, the more you can eat and still maintain this balance.

Following these three basic steps doesn't mean that you have to give up your favorite foods. As long as your overall diet is balanced and rich in nutrients and fiber, there is nothing wrong with an occasional cheeseburger. Just be sure to limit how frequently you eat such foods, and try to eat small portions of them.

You can also view healthy eating as an opportunity to expand your range of choices by trying foods—especially vegetables, whole grains, or fruits—that you don't normally eat. A healthy diet doesn't have to mean eating foods that are bland or unappealing.

The following basic guidelines are what you need to know to construct a healthy diet.

1. Eat plenty of high-fiber foods — such as fruits, vegetables, beans, and whole grains. These are the "good" carbohydrates—nutritious, filling, and relatively low in calories. They should supply the 20 to 30 grams of dietary fiber you need each day, which slows the absorption of carbohydrates, so there's less effect on insulin and blood sugar, and provides other health benefits as well.

2. Make sure to include green, orange, and yellow fruits and vegetables—such as broccoli, carrots, cantaloupe, and citrus fruits. The antioxidants and other nutrients in these foods may help protect against developing certain types of cancer and other diseases. Eat five or more servings a day.

3. Limit your intake of sugary foods, refined-grain products such as white bread, and salty snack foods. Sugar, our No.1 additive, is added to a vast array of foods. Just one daily 12-ounce can of soda (160 calories) can add up to 16 pounds over the course of a year. Many sugary foods are also high in fat, so they're calorie-dense and are the feeding ground of many diseases

4. Cut down on animal fat. It's rich in saturated fat, which boosts blood cholesterol levels and has other adverse health effects. Choose lean meats, skinless poultry, and nonfat or low-fat or nonfat dairy products.

5. Cut down of cut out completely on trans fats, supplied by hydrogenated vegetable oils used in most processed foods in the supermarket and in many fast foods.

6. Eat more fish and nuts, which contain healthy unsaturated fats. Substitute olive or canola oil for butter or stick margarine.

7. Keep portions moderate, especially of high-calorie foods. In recent years serving sizes have ballooned, particularly in restaurants. Choose a starter instead of an entrée, split a dish with a friend, and don't order supersized anything.

8. Keep your cholesterol intake below 300 milligrams per day. Cholesterol is found only in animal products, such as meats, poultry, dairy products, and egg yolks.

9. Eat a variety of foods. Don't try to fill your nutrient requirements by eating the same foods day in, day out. It is possible that not every essential nutrient has been identified, and so eating a wide assortment of foods helps to ensure that you will get all the necessary nutrients. In addition, this will limit your exposure to any pesticides or toxic substances that may be present in one particular food.

10. Maintain an adequate calcium intake. Calcium is essential for strong bones and teeth. Get your calcium from low-fat sources, such as skim milk and low-fat yogurt. If you can't get the optimal amount from foods, take supplements.

11. Try to get your vitamins and minerals from foods, not from supplements. Supplements cannot substitute for a healthy diet, which supplies nutrients and other compounds besides vitamins and minerals. Foods also provide the "synergy" that many nutrients require to be efficiently used in the body.

12. Maintain a desirable weight. Balance energy (calorie) intake with energy output. Exercise and other physical activity are essential.

13. If you drink alcohol, do in moderation. That is one drink a day for women, two a day for men. A drink is defined as 12 ounces of beer, 4 ounces of wine, or 1.5 ounces of 80-proof spirits. Excess alcohol consumption leads to a variety of health problems. And alcoholic beverages can add many calories to your diet without supplying nutrients.

2. STAY FIT -- FITNESS TIPS

The dictionary says 'Fitness' is 'health', as well as the ' capability of the body of distributing inhaled oxygen to muscle tissue during increased physical effort.'

If you want to be 'fit' or 'healthy', you need to make sure that you are exercising! Now many of you may not know how. Focus on what fitness is, being the capability of distributing oxygen.

Many of us perform cardio-respiratory exercise, but that is not enough. Your muscles need to be stressed as well, and as you also work with weights and your body weight in the gym or at home or in a park, you are also working your bodies' ability to transport oxygen when needed (during physical exercise).

As a beginner, understand that you need to push yourself every time you exercise, to the point where you are sweating afterwards. This needs to occur minimum 4 times a week to really get into good shape.

3. WEIGHT LOSS TIPS

. Thou Shalt Not Wear Pants that Stretch -- Your clothing is an early-warning system for weight gain. When it's getting hard to snap your jeans, you know it's time to be vigilant. Wearing stretchy clothes allows you to live in ignorance of how your body is growing, making it easier to pack on pounds without knowing it.

2. Keep Fat Clothes out of your closet -- When you keep the clothes you wore at an unhealthy weight, it gives you a back-up plan if the pounds don't come off. Instead, force yourself to stay on track by 86ing your "fat pants."

3. Do not eat meat more than once a week -- from an animal with 4 legs is higher in saturated fat (the unhealthy kind) than that which comes from 2-legged animals such as chickens, or animals with no legs, like fish. Plus: women who eat large amounts of red meat more than once a week have a 50% higher chance of dying from heart disease and have higher cancer rates.

4. Don not graze -- You should plan your meal before you open the refrigerator, get what you need, and close the door. Opening it throughout the day leads to impulsive choices and overeating.

5. Do not eat after 7:30pm -- When you eat late at night you are more likely to be eating in front of the TV (when you won't pay attention to how much you're putting in your mouth) and you're more likely to pick high-calorie snacks.

4. SLEEP

Getting a good night's sleep is one of the most crucial things you can do for your body. Getting about 7 hours of sleep a night can make a profound difference to your brain and your heart and make your RealAge up to 3 years younger.

Lack of sleep makes you less mentally aware and more fatigued, causes you to eat more, and places you at a higher risk for accidents. Plus, being fatigued puts you at greater risk of making choices that age you (when you're tired, it's easier to order the bacon-double-fat burgers than the grilled salmon).

Get on a schedule. Your body clock runs best when you're on a regular sleep schedule, like a baby. Aim to get up at the same time every day -- whether you have a full day of work or a full day of cartoons. On the weekends, try to rise within 1 hour of the time you get up during the week. Change your temperature. The ideal setting for sleep is a cool, dark room. If you're having trouble sleeping, try removing a layer of clothing (like socks) or lowering the thermostat.

At night, eat foods that contain melatonin, a substance that helps regulate the body clock. That means oats, sweet corn, or rice. Or try a complex carbohydrate that has serotonin, like vegetables or whole-grain pasta. You can also go with the classic remedy: skim milk. Of course, you know to avoid stimulants like caffeine and exercise near bedtime. And try to avoid eating within 3 hours of going to bed. Use your bedroom only for sleep and sex. It is best to take work materials, computers, and televisions out of your bedroom.

5. ROUTINE CHECK UPS

Although many consider the need for having health checkups unnecessary or only for those with advanced years, having regular annual checkups is a good idea for people from the age of 30 years. Those into their 50s who don't go for regular checkups should have a rethink, as this is the age when diseases may start to set in more frequently, plus the body generally shows signs of wear and tear at an increased rate.

The depth of checkups you need will depend on a number of criteria, including your age, your current state of health and your family history, as well as whether you smoke, your level of fitness and even what you eat.

Health checkups generally include a weight check, blood pressure check, regular pulse check, vision tests, and a lookout for breast cancer, testicular cancer, prostate cancer, and cholesterol levels, for example.

6. BLOOD PRESSURE

For many people blood pressure is not a daily concern. Between waking and sleeping, the strength and speed with which our hearts pump and the resulting impact on our arteries and overall health goes mostly overlooked. However, for close to one billion people around the world with high blood pressure, or hypertension, it is of great importance and something that everyone could stand to pay more attention to.

Simply put, blood pressure is the force of your pumping blood pushing against the walls of your arteries. Measuring the blood vessels during a heartbeat and the moment of relaxation in between provides a dual reading known as systolic and diastolic pressure. Statistics reveal that people who have normal blood pressure even into their early 50s still have a 90 percent likelihood of developing high blood pressure in their lifetimes. Affecting nearly 50 million Americans at present, the chance of developing high blood pressure is too large to ignore.

7. REDUCE STRESS

It is important to become aware of your stressors, learn to manage stressful situations and practice stress reduction techniques that work for you. If you're living with high levels of stress, you're putting your entire well-being at risk. Stress wreaks havoc on your emotional equilibrium, as well as your physical health. It narrows your ability to think clearly, function effectively and enjoy life. We should learn how to relax more and incorporate stress reduction in our everyday lives, as well as our workplace.

8. HEALTHY SKIN

Step 1 -- Drink tons of water. Every time your cup is empty, fill it up. The more water you drink the better you will look and feel, guaranteed.

Step 2 -- Wash your skin everyday with a gentle, moisturizing soap.

Step 3 -- Wear makeup? Make sure to wash it all off every night before bed.

Step 4 -- Wear sunscreen everyday, even in the winter or when it is cloudy out. The longer you protect your skin from harmful sun rays, the more your skin will love you.

Step 5 -- If you have aberrations, such as acne or a rash, be sure to see a dermatologist. Skin issues should be treated and your physician can help you with tips to prevent them from recurring or becoming worse.

Step 6 -- Moisturize. Use a natural lotion that is not made from an alcohol base each night before bed.

Prolonged exposure damages our skin, leading to wrinkles, discoloration and other blemishes while overexposure (sunburn) has been linked to sun poisoning, sun stroke, skin cancer and even death. Statistics show that in the United States, someone dies everyday due to melanoma. The detrimental effects of the sun are irreversible, so during your next vacation to a sunny ski slope or a sandy beach keep the dangers of the sun in mind and take care of your skin.

Fair-skinned people should avoid direct sunlight from 10:00 to 15:00 as a rule. Sunscreen should be applied at least 20 minutes prior to exposure and reapplied frequently. Sun block, on the other hand, provides instant protection and allows for immediate exposure. Either should be reapplied in accordance with the degree of perspiration or time in the water, regardless of whether or not the product is labeled as waterproof.

UVA rays are the primary cause of premature aging, so wear a hat with a brim, loose-fitting clothing and sunglasses during those afternoon walks along the beach or while relaxing on the ski-lodge patio is recommended. The winter sun is just as dangerous as the summer sun and often more so due to the amplified reflection off the snow and ice. Remember too that overcast skies do not mean you are protected. Diffused rays can cause severe sunburn, even underwater.

9. QUIT SMOKING

Quitting smoking is not easy, but you can do it. To have the best chance of quitting and staying quit, you need to know what you're up against, what your options are, and where to go for help. You'll find this information here. Click on the topics below to get started.

Why should you stop smoking: When you inhale smoke, nicotine is carried deep into your lungs. There it is quickly absorbed into the bloodstream and carried throughout your body. Nicotine affects many parts of the body, including your heart and blood vessels, your hormones, the way your body uses food (your metabolism), and your brain. Nicotine can be found in breast milk and even in mucus from the cervix of a female smoker. During pregnancy, nicotine freely crosses the placenta and has been found in amniotic fluid and the umbilical cord blood of newborn infants.

Different factors affect how long it takes the body to remove nicotine and its by-products. In most cases, regular smokers will still have nicotine or its by-products, such as cotinine, in their bodies for about 3 to 4 days after stopping.

So you know that you need to quit smoking in order to feel healthier and live longer. No big secret, right? But many people don't know how to kick the nicotine habit. Many have tried and many have failed and become frustrated with the entire process.

The reason that smoking is such a hard habit to break is the fact that nicotine is an addictive substance. Most smokers have found that quit smoking tips like using nicotine aids or relying on sheer will power will not get the job done. It takes a complete overhaul of your thought processes to convince yourself that you don't need that next cigarette. The Quit Smoking Today program offers just such a technique.

The benefits of quitting smoking are far reaching. Within 20 minutes of kicking the habit, your blood pressure will return to normal. Carbon monoxide levels return to normal within eight hours. Your circulation improves after two months and your chance of a heart attack is cut in half after one year. Your risk of heart attack and stroke will match a non-smoker once you have been nicotine free for 10 years or more. So the best thing you could do for yourself and your loved ones is to quit smoking for good!

10. ADDICTIONS

There are different definitions of the term substance abuse, but for the layman it is best defined as the use of substances with psychoactive or stimulating properties in manners likely to cause harm to the physical or the mental health of the individual concerned. Substance abuse can lead to serious long-term problems and even death, depending on the circumstances and factors involved.

The most obvious example of substance abuse is the abuse of alcohol, a phenomenon common to all societies where alcohol is legally available for consumption. Abuse to the point of addiction is termed 'alcoholism' and the most common long-term effect is cirrhosis of the liver, a condition frequently resulting in death. Alcoholism invariably impacts significantly on the families of sufferers.

Since the effects to the health of long-term users are well-documented, tobacco smoking can also be considered substance abuse. Smokers experience withdrawal if deprived of nicotine in the short-term and risk complications such as emphysema, lung cancer, respiratory complaints and arterial disease if the habit is pursued over extended periods.

The use of illegal drugs such as marijuana, amphetamines, cocaine and heroine may all be considered substance abuse since none are without side effects or the potential for damaging health. Though the dangers involved are specific to each drug and some carry considerably more serious risks than others, the common factor between all is that of dependency. Users can develop physical or mental addictions to these illegal substances.

Common household substances such as solvents and adhesives, gas and aerosols, paint and lighter fluid can also be addictive. Inhaling these substances brings the risk of damage to the heart, kidneys, brain, liver and other organs, as well as the possibility of Sudden Sniffing Death Syndrome.

Many countries offer help for substance abusers; this can come in the form of government-funded projects or private assistance such as is available at rehabilitation centers and retreats at popular medical tourism destinations. Many hospitals have programs dedicated to assisting abusers, not only in their withdrawal from substances but also in the treatment of maladies brought on by them.

11. SEXUAL HEALTH

With the global spread of HIV/AIDS, having a healthy sex life is more important than ever. Notwithstanding of HIV/AIDS, there are many other sexually transmitted diseases (STDs) that can be picked up through having unprotected sex.

Sexually transmitted diseases are passed on during sex through vaginal sex, anal sex (male or female), and oral sex, both vaginal and anal. The most common STDs include: herpes, chlamydia, gonorrhoea, syphilis, scabies, crabs (pubic lice), and hepatitis. Anyone who is sexually active and not practicing safe sex can contract one or more of these diseases.

The symptoms of STDs vary or there may be no symptoms at all. Some common symptoms of sexually transmitted diseases can include: pain during sex or urination; cloudy discharge from the penis or vagina; genital sores, blisters, warts, ulcers, or rashes; itchiness of the genital area; and fever and excessive diarrhea.

The first thing you should do if you have had unprotected sex is to talk to your doctor about having a checkup. Do this even if you have no untoward signs or symptoms of an STD. Your doctor will then ask you standard questions regarding your sexual health and perform any number of tests, or refer you to a sexual health clinic for the tests.

The good news is that many types of sexually transmitted diseases are treatable through over-the-counter medication. The three types of infections are: bacteria, parasites, and viruses. Chlamydia is a bacterial infection, herpes is viral, and crabs parasitical. Bacteria and parasites are treated with antibiotics and medicated shampoos respectively. Viral STDs, on the other hand, are untreatable, yet the symptoms can be controlled.

As to prevention, short of abstaining, using condoms – male or female – is the way to go, by way of a barrier preventing the exchange of bodily fluids which may lead to you contracting an STD. Dams are primarily used for safe oral sex, where a thin piece of latex is placed over the vulva or anal area.

While most people are familiar with male condoms, which are available in a variety of outlets, female condoms are less obvious and more expensive. The good thing is, they can be inserted into the vagina several hours before having sex, yet they should never be used in conjunction with male condoms for fear of friction and possible resulting breakages.

General tips for condom use: use branded, correctly-sized condoms within the expiry date; make sure they are in good condition before use; do not use with oil-based products, such as Vaseline; and only use once.

12. WOMEN'S HEALTH

For women to stay healthy there are a number of special issues they should consider to avoid female-related illness and disease. With the increase in breast and cervical cancer cases, it's particularly important for women to ensure that they conduct regular self-examination of breasts and have regular cervical Pap tests

Breast cancer is one of the most common forms of cancer in women. When breast cancer is discovered early and treated quickly, the possibility of curing the disease is much higher. It's therefore essential for women's health that all women conduct monthly self-examination in order to detect any early signs of the disease.

Breasts should be examined once a month at the end of the menstrual cycle. To conduct a self-examination, lie down and put one hand behind your head. With your free hand use your three middle fingers (applying varying degrees of gentle pressure) and move them in small circles over the entire area of the breast, checking for any lumps, hard knots, dimpling of the skin or thickening of the breast tissue. Also, you should squeeze the end of the nipple and observe if there is any discharge.

If you should discover anything unusual, pay a visit to your women's health-care provider who will advise you in undergoing further tests if necessary.

Cervical cancer is also a common form of cancer in women and like breast cancer, early detection of the disease can increase the possibility of cure. To check for cervical cancer, cells that may result in cervical cancer or other cervical related infections, women should have their health-care provider conduct regular Pap tests.

A Pap test is easy and quick. Your doctor conducts the test by placing a speculum into the vagina which expands the vaginal area so that the cervix can be examined. Your doctor will then use a swab to gently brush around the cervix, taking cell samples that will then be tested for cervical cell abnormalities.

How often these tests should be conducted depends of your age and whether you suffer from any other medical conditions. Your doctor will advise you how often you need to be tested and of any other necessary precautions women should take to stay healthy.

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