The High Performance Handbook

The High Performance Handbook

Brand *new* Product From Well-known Strength And Conditioning Author And Coach, Eric Cressey. Multiple 16-week Programs, Over 200 Exercise Coaching Videos, and More!

Top 10 Ways to Stay Healthy

Wipe away germs

Besides getting the flu vaccine from your local pharmacy or doctor, there’s an abundance of things you can do to help keep your body free from illness. Before settling in for a flight, train or bus ride, wipe the arm rests with disinfecting wipes, air vents, tray tables, latches, and/or seatbelt and let them all dry naturally. Basically the rules is that if someone else is likely to have touched something that you are about to touch, wipe it with a disinfecting towel.

Eat a Balanced Diet

Your diet does and can have an effect on your own personal health. A proper diet can also help control or eliminate high blood pressure, heart disease, diabetes, and other common ailments. The AHA recommends that people eat a variety of nutrient rich foods such as whole grains, low-fat dairy, fruits, and vegetables, and avoid eating sugars and fats. Alcohol should be drank in moderation.

Drink plenty of fluids

Drinking plenty of fluids keeps mucous membranes moist so they can do their job of filtering out harmful bacteria and dust from the surrounding air. Keeping well hydrated is also good for kidney and bladder functions. Lack of water can lead to dehydration, a condition that occurs when you don’t have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired. The popular rule is to drink 8 ounces of water 8 times per day. That might seem like a lot of water but spread through out the day it isn’t such a monumental task.

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Use Sunscreen

The American Cancer Society recommends adults and children use a sunscreen of SPF 15 or higher and avoid being out in the sun between 10 a.m. and 4 p.m. The rays from the sun can be very damaging and cause a number of health issues such as skin cancer, facial or brown spots, skin discoloration, wrinkled or premature aging of the skin, and sun burns. Some sun screens contain vitamin D which is good for your skin. Remember if swimming to choose a sun screen that is waterproof and will last as long as you plan to be in the sun with the minimum amount of re-applications.

Avoid Smoking

Smoking causes a number of health issues such as lung cancer, emphysema, and other debilitating lung diseases, heart disease, higher risk of stroke, and many more. Not only that but it discolors your teeth and gives you bad breath, and that is just the tip of the iceberg of the oral issues that can occur. You’ll feel healthier right away if you quit because as soon as you stop smoking, your body will begin to rid itself of tobacco toxins and after just twenty minutes your heart rate drops and circulation improve.

Brush and Floss Your Teeth and Gums

Plaque and tartar are two things that can wreck an otherwise healthy mouth. Plaque, that stuff that makes your teeth feel not-so-smooth, is the same substance that builds up in our arteries around our heart and cause blockage (heart attacks). Brushing and flossing your teeth for at least 4 minutes per session, twice a day, is highly recommended as well as routine visits to your dentists for examinations and cleanings. Poor oral health is thought to lead to such health issues as diabetes, stroke, heart disease, and premature births.

Get Regular Check-Ups

Regular checkups can help you spot little health problems before they become big ones. Consulting your doctor an help to determine when you need routine screenings such as pap smears, mammograms, prostate exams and colonoscopies, blood work, routine tests, and immunizations.

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Get Enough Sleep

If you are getting less than the recommended seven or eight hours of sleep a night, you could be adversely affecting your health. Insufficient sleep has been linked to heart disease, heart attacks, diabetes, and obesity. A good night sleep not only can help you maintain good health, but can improve your sex life, decrease any chronic pain, improve your immune system, improve your mood, and help with weight control.

Get Some Excercise

Regardless of your age, exercising 3 days per week for at least 1 hour can improve your overall health, reduce stress, increase mental functionality, boost chemicals in your body responsible for good moods, alleviate anxiety, and improve your self-confidence. Make sure to discuss your exercise plans with your doctor to ensure your hearth and lungs can handle the program you have chosen. Your doctor may recommend starting with a less strenuous program at first.

Keep Stress To a Minimum

Heart disease, high blood pressure, depression, anxiety, acne, and other health problems are all proven to be tied to stress. We all have stress and how we handle that stress is important. Some stress is good and motivational but other kinds of stress are bad and often are accompanied by anxiety and depression. Managing the bad stress with meditation, relaxation, and exercise will make you feel better and make you live longer.

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