We hear many health tips for living longer. Some are real and some are old wives tales. At Alta Health Group, we rely on reality and provide some documented tips for your longevity. Here are just five such Do’s and Don’ts:
DO: Sleep for six or more hours and do it on a regular schedule. Sleep deprived people are more likely to meet their maker before those who are not sleep deprived. A regular schedule is best, i.e. go to bed at the same time and get up at the same time each day.
DO NOT: Over use pain pills. Be very careful about pain pill use. This includes over the counter remedies such as Advil, Motrin, Aleve and many others. Use only when severe pain is present, and, use the lowest possible dose, for the shortest amount of time. Constant use can raise your risk of heart attack or stroke by 10 percent. Prescription strength versions may increase your risk by 20 to 50 percent.
DO: Eat Whole Grains! Eating three or more servings each day can cut overall death rate by an estimated 20 percent according to Harvard Universities Chan School of Public Health. Try oatmeal in the morning and brown rice or barley with other meals. Or, go wild and try quinoa or farro.
DO NOT: Sweeten with sugar. A high-sugar diet will increase blood sugar and thus increase levels of LDL cholesterol and lower the better HDL cholesterol and it will dramatically increase your risk for cardiovascular disease. And remember, most sugar is consumed from foods, not by a teaspoon or two in your coffee. Start reading labels, you’ll be amazed the amount of sugar in processed foods and many soft drinks that contain huge amounts.
DO: Eat Less. Best rule of thumb; stop eating when you feel about 80 percent full. The National Institutes of Health study found that reducing calories reduced blood pressure, cholesterol and insulin resistance.
Think of Alta Health Group as your partner in good health. Our patients can walk-in to our Naples clinic at any time, without an appointment, and have your blood pressure taken free of charge and be on your way in five minutes. We also have our own Alta Health Group Healthy Cookbook for our patients; its complimentary, just ask for a copy. It contains 100 healthy recipes for breakfast, lunch and dinner, and yes desserts are included.
Alta Health Group is an independently and veteran owned walk-in clinic in Naples for all your primary care needs. We are open 8-5 Monday through Friday. Appointments are suggested, but not required. You can just “Walk-In”.
If you would like to be more proactive about your and your family’s health, you may be interested in reading more about Primary Care in Naples.