The Telescope

Issue Date: 10/13/08

How to maintain a healthy lifestyle

By Emily Miksak

Media Credit: Mackenzie Grimmer

With the demanding schedules students have these days it can be particularly hard to find a balance between school, work and leading a healthy lifestyle.

Having a healthy lifestyle leads to the prevention of diseases as well as keeping students in top physical and mental shape.

Keep a balanced diet

According to www.americanheart.org, having good eating habits can reduce the risk of heart attack and stroke, and exercising on a regular basis is not only good for keeping off those unwanted pounds, but is also good for your heart and brain.

There are many good ways to lead a healthy lifestyle. The three hardest and most important ways are through a balanced diet, exercising regularly and getting the recommended eight hours of sleep.

According to www.webmd.com, a healthy diet consists of foods high in lean protein, such as fish, chicken, eggs, beans and dairy products. Fats, carbohydrates, vitamins, and minerals such as calcium, iron, and potassium are also important to keep your diet balanced.

Avoid diets that say to steer clear of consuming fats and carbohydrates in fear they may make the pounds pile on. There are certain types of fats and carbohydrates that are actually healthy for you.

For example, according to www.medecinenet.com, avocados, which pack in a good deal of fat, provide phytochemicals as well as over 25 essential nutrients, such as fiber, potassium, vitamin B and E, and folic acid.

It has also been said that avocados are good for the skin and hair. Other healthy fats to make note of are extra virgin olive oil and omega 3 fatty acids (found in fish such as salmon). Just make sure to limit the amount of fat eaten, because eating too much of anything is never beneficial for a healthy diet.

In regards to carbohydrates, avoiding them completely is unhealthy even though weight-loss may occur briefly, the weight will be re-gained almost immediately. According to www.wideworldoffood.com, "Carbohydrates are one of the three essential macronutrients, and are vital to maintaining your body's health and nutrition. Carbohydrates fuel our brains and central nervous system, and are of paramount importance for neonatal development."

It is important to choose complex carbohydrates when choosing bread, cereal, or pasta. Look for foods that advertise whole grains instead of white bread or even whole wheat.

Get the exercise you need

Another important part of living a healthy lifestyle is getting exercise and staying active. www.clevelandclinic.org suggests 30 to 60 minutes of exercise at least three times a week in order to see results. Here are a few easy tips to leading an active lifestyle.

Set aside specific days and times for exercise. The purpose of this is to make exercise an important part of your schedule.

Change it up. Exercise doesn't have to get boring. Try jogging one day, speed walking the next, or hit up your local gym and see what fun classes are offered. Maybe a relaxing yoga class or an intense cycle class will be just what you're looking for.

If a busy schedule is getting in the way of the active lifestyle you are trying to achieve, try to take the stairs and walk whenever possible. Exercise adds up throughout the day and every little bit counts.

Student Lauren Fitzpatrick has been trying to fit daily exercise into her busy routine. "Even though I am really busy with school and work, finding an extra 30 minutes or an hour a day to exercise gives me more energy and makes me feel so much better about myself. The more I do it the easier it gets," Fitzpatrick said.

According to www.mayoclinic.com, exercise not only helps manage your weight, it helps combat chronic diseases, strengthens your heart and lungs, promotes better sleep, and help your sex life. "Regular exercise can leave you feeling energized and looking better, which may have a positive effect on your sex life.

There's more to it than that. Exercise improves your circulation, which can lead to more satisfying sex. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise" According to www.mayoclinic.com.

Get your eight hours

Sleep is a crucial aspect to leading a healthy lifestyle.

"When I don't get enough sleep I feel like I can't function the next day. I can't concentrate on anything and I feel like a zombie. I also almost always get sick when I don't get enough sleep," said Palomar student Elizabeth Hansen.

According to www.sleepfoundation.org, sleep is essential for a person's health and well being, and there is no "magic" number for hours of sleep everyone needs per night. However, eight hours per night is the recommended amount for adults. Here are some tips from www.apa.org to help with sleep problems many people face.

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