HEALTH AND LIFESTYLE

The fiber acts like a sponge, absorbing moisture and producing softer, bulkier stools that are easily passed. Also fiber helps produce gas, which in turn may initiate a bowel movement. Fiber reduces the risk of constipation and discomfort. A diet rich in fruits and vegetables has also been proven to reduce blood cholesterol, LDL cholesterol. An added benefit is that some fiber foods help control calorie intake, which lower my risk for obesity.

A second important change in my diet would be to lower my intake of fats. I have learned to monitor my fat consumption by reading the labels on foods more carefully , and not eating the foods that are higher in fat. This creates a greater self awareness and increases the likelihood that I will Choose fat free or low fat foods. Simple changes such as Using olive oil for baking, and a low-fat margarine can also lower my fat intake. It is also beneficial to Choose lean meats or poultry. Remove skin, and broil or bake them rather than frying. . Eating less bacon, sausages, and hot dogs and using non fat dairy products are other good methods of lower fat consumption. Lowering my intake of fats will lower my cholesterol level, and my risk for certain types of cancer. It will also Lower my risk for heart disease., atherosclerosis, and cardiovascular disease. As a woman it is particularly important for me to Increase my intake of calcium. My daily intake should be 1,200 milligrams. I can accomplish this by drinking more milk. Four cups a day will provide the amount of calcium I need. Other sources of calcium include calcium fortified orange juice, Green leafy vegetables, like broccoli,cauliflower, beans, and peas, Nuts, like sunflower seeds, and hazelnuts, Raisins. Increasing my calcium intake will reduce my risk for developing osteoporosis. This is of particular concern to me as osteoporosis is a very common disease among middle-aged to elderly women and is prevalent in my family. Calcium also helps to build stronger bones and teeth and to regulate the heartbeat. It can improve muscle contraction, blood clotting, nerve impulse transmission, , and fluid balance within cells.

I would benefit from reducing my intake of carbonated soft drinks. They can cause me to excrete extra calcium, which may result in calcium being pulled out of my bones. Drinking alot of pop may lead to kidney stones. The side effects of drinking carbonated drinks are wakefulness, insomnia, irregular heartbeat, dizziness, nausea, indigestion, mild delirium, and heartburn. Some brands of pop contain as much as 9 ½ teaspoons of sugar which is far too much to be considered part of a healthy diet. Another change I need to make is to Exercise more frequently and regularly. Exercising can reduce my risk for being overweight or obesity. This in turn can than lower my risk for diabetes,cardiovascular disease, heart disease, stroke, hypertension, gall bladder-disease, osteoarthritis, breathing problems, high blood cholesterol, pregnancy complications, menstrual irregularities, hirsutism, stress incontinence, some forms of cancer, breast cancer, getting diseases, psychological disorders, and surgical risks. Exercising will make the circulatory and respiratory systems more efficient, improve blood lipid and lipoprotein, improved bone mass, help to promotel weight loss , increase my life expectancy, increase immunity to disease, improved mental health and stress management. It is clear from this list of possible benefits that exercise is one of the most vital components to a healthy lifestyle.