Living Healthy and Well

Remember those New Year's resolutions you made back in January? Are you one of those people who, like millions of others, made a resolution that had to do with improving your health - whether it was to lose weight, stop smoking, or exercise more often? If you are, your resolution may have also disappeared along with the winter months.

Now that the cold days of winter are gone, it's time for the excuses to melt away. It's time to rekindle those resolutions and get started on making a healthy lifestyle change. And summer is the perfect time to do just that!

What does it mean to be healthy?
Health is defined as being free from disease and pain (www.m-w.com). However, the definition of wellness takes health to another level. Wellness is about more than being physically healthy and avoiding disease. Wellness is an active, lifelong process of becoming aware of and making choices toward a more healthy and fulfilling life (as cited in de la Barre, 2005).

Living a life of health and wellness includes being physically, mentally, and socially healthy because each of these areas can affect one another. For example, there is a strong connection between long-term stress and poor health. When you take charge of all of the areas of your life and begin to make healthy lifestyle changes, you take personal responsibility for adding to the quality of your life.

What steps can I take to live healthy and well?
There are many ways you can take responsibility for the quality of your life and begin to lead a healthier and more fulfilling lifestyle.

Take care of your body

• Keep fit through daily activity. Getting regular physical activity can help you maintain a healthy body weight and provide you with numerous physical and mental benefits. Exercise doesn't have to be vigorous in order to be effective - even a small amount of activity is better than no activity at all.
  • Incorporate exercise into family activities. Plan outings around activities such as canoeing, swimming, hiking, or skiing. How about taking along your bikes or roller blades on family trips? Or, break up long drives by hiking the nature trails and scenic walks that can be found along many routes.
  • Start small. Setting realistic goals can help you prevent disappointment. For example, "I will walk briefly for 30 minutes for three days this week" is a much more attainable goal than "I will run a marathon in two months."
• Eat healthfully.
  
  • Eat a healthy and well-balanced diet. Your diet can influence your mood, energy, stress level, and physical health. A well-balanced diet consists of eating the recommended amount of food from each of the major food groups. The amount you should eat depends on your age, sex, height, weight, and activity level. To find out the amount of each type of food is best for you, check out www.mypyramid.gov or ask your doctor for recommendations.
  • Drink plenty of water. According to the Institute of Medicine (2004), men should generally aim to drink 3 liters (13 cups) of water each day, while women should drink 2.2 liters (9 cups) each day.
  • Limit "bad" foods. Try to minimize foods that are high in fat, sodium, sugar, and cholesterol.
• Refrain from using drugs and alcohol. Using drugs and alcohol - including caffeine and nicotine - can add extra stress to your body and can lead to health problems when used excessively.
• Get plenty of rest. Sleep is vital for the functioning of your body and mind, and it can help you better cope with stress. Most adults typically need about 7 to 8 hours of sleep each night, although some people need more and some less.

Manage stress effectively

• Use good time management skills. Being organized can free up more time in your day and can reduce the amount of stress in your life.
• Laugh! Using humor is a great way to reduce stress. Learn how to make light of a situation.
• Relax. When you're feeling stressed, it can be hard to relax. However, having some time to relax and unwind is essential so you can recharge and be able to perform at your best.
• Think positively. It can help you to deal with life's daily struggles and provide a sense of relief when problems arise.
• Learn to say "no". Be realistic about how much you can accomplish. You have to help yourself before you can help others, and you can't give something you don't have to give.
• Leave work...at work. Taking some time to transition to home from work can help you to prevent taking the stresses of your work home with you. Set limits on the amount of time you will spend working outside of your "normal" work hours - don't make your loved ones wait until "whenever I finish work."

Nurture your relationships

• Make time for family and friends. Having good relationships can do wonders for your emotional health. Why not get a sitter and head out for some one-on-one time with your partner or catch up with some friends?
• Learn to manage conflict. Sometimes conflict is unavoidable. But rather than denying it or hoping it will go away, try and deal with it constructively by finding a way to come to a compromise.
• Take steps to beat loneliness. Feeling lonely can happen to anyone - no matter how many friends or loved ones may be involved in your life. If you find you often feel lonely, consider whether you want to find and make new friends, rekindle old friendships, or learn to enjoy time on your own.

Preventative health care

• Get regular exams and preventative health screenings. Getting regular exams and screenings with your doctor and dentist can help to prevent or detect diseases when they are in their early stages. Schedule exams with your doctor annually - or as frequently as your doctor recommends.
• Know your numbers. Being knowledgeable about important numbers such as your average blood pressure and your cholesterol levels can help you detect a potential problem more easily should one arise.

There are many other steps you can take to be the healthiest "you". Talk to your health care provider about ways that you can live healthy and well - they can provide you with the information and resources necessary to help get you on track.

References:
American Psychological Association (APA). (2004). Mind / Body Health: Did You Know? Retrieved May 22, 2007 from the World Wide Web: http://apahelpcenter.org/articles/article.php?id=103

de la Barre, K., de la Barre, S., and Taggart, M. (2005). A Feasibility Study for a Yukon Health and Wellness Tourism Industry. Prepared for the North to Knowledge, Learning Travel Product Club, and The Department of Tourism and Culture, Yukon Territorial Government. Whitehorse, Yukon (May).

Institute of Medicine. (2004). Dietary Reference Intakes: Water, Potassium, Sodium, Chloride and Sulfate. Retrieved April 24, 2007 from the World Wide Web: http://iom.edu/?id=24805

This material is provided by CIGNA Behavioral Health, Inc. for informational/educational purposes only. It is not intended as medical/clinical advice. Only a healthcare provider can make a diagnosis or recommend a treatment plan. For more information about your behavioral health benefits, you can call the member services or behavioral health telephone number listed on your healthcare identification card.

CIGNA Behavioral Health, ©2007