Eight healthy behaviors can go a lo

Eight healthy behaviors can go a long way toward improving your health and lowering your risk of many cancers as well as heart disease, stroke, diabetes, and osteoporosis. And they’re not as complicated as you might think.

So take control of your health, and encourage your family to do the same. Choose one or two of the behaviors below to start with. Once you’ve got those down, move on to the others.

1. Maintain a Healthy Weight

Keeping your weight in check is often easier said than done, but a few simple tips can help. First off, if you’re overweight, focus initially on not gaining any more weight. This by itself can improve your health. Then, when you’re ready, try to take off some extra pounds for an even greater health boost. To see where you fall on the weight range, click here.

Tips
•Integrate physical activity and movement into your life.
•Eat a diet rich in fruits, vegetables and whole grains.
•Choose smaller portions and eat more slowly.

For Parents and Grandparents
•Limit children’s TV and computer time.
•Encourage healthy snacking on fruits and vegetables.
•Encourage activity during free time.

2. Exercise Regularly

Few things are as good for you as regular physical activity. While it can be hard to find the time, it’s important to fit in at least 30 minutes of activity every day. More is even better, but any amount is better than none.

Tips
•Choose activities you enjoy. Many things count as exercise, including walking, gardening and dancing.
•Make exercise a habit by setting aside the same time for it each day. Try going to the gym at lunchtime or taking a walk regularly after dinner.
•Stay motivated by exercising with someone.

For Parents and Grandparents
•Play active games with your kids regularly and go on family walks and bike rides when the weather allows.
•Encourage children to play outside (when it’s safe) and to take part in organized activities, including soccer, gymnastics and dancing.
•Walk with your kids to school in the morning. It’s great exercise for everyone.

3. Don’t Smoke

You’ve heard it before: If you smoke, quitting is absolutely the best thing you can do for your health. Yes, it’s hard, but it’s also far from impossible. More than 1,000 Americans stop for good every day.

Tips
•Keep trying! It often takes six or seven tries before you quit for good.
•Talk to a health-care provider for help.
•Join a quit-smoking program. Your workplace or health plan may offer one.

For Parents and Grandparents
•Try to quit as soon as possible. If you smoke, your children will be more likely to smoke.
•Don’t smoke in the house or car. If kids breathe in your smoke, they may have a higher risk of breathing problems and lung cancer.
•When appropriate, talk to your kids about the dangers of smoking and chewing tobacco. A health-care professional or school counselor can help.

4. Eat a Healthy Diet

Despite confusing news reports, the basics of healthy eating are actually quite straightforward. You should focus on fruits, vegetables and whole grains and keep red meat to a minimum. It’s also important to cut back on bad fats (saturated and trans fats) and choose healthy fats (polyunsaturated and monounsaturated fats) more often. Taking a multivitamin with folate every day is a great nutrition insurance policy.

Tips
•Make fruits and vegetables a part of every meal. Put fruit on your cereal. Eat vegetables as a snack.
•Choose chicken, fish or beans instead of red meat.
•Choose whole-grain cereal, brown rice and whole-wheat bread over their more refined counterparts.
•Choose dishes made with olive or canola oil, which are high in healthy fats.
•Cut back on fast food and store-bought snacks (like cookies), which are high in bad fats.
•Buy a 100 percent RDA multivitamin that contains folate.

5. Drink Alcohol Only in Moderation, If at All

Moderate drinking is good for the heart, as many people already know, but it can also increase the risk of cancer. If you don’t drink, don’t feel that you need to start. If you already drink moderately (less than one drink a day for women, less than two drinks a day for men), there’s probably no reason to stop. People who drink more, though, should cut back.

Tips
•Choose nonalcoholic beverages at meals and parties.
•Avoid occasions centered around alcohol.
•Talk to a health-care professional if you feel you have a problem with alcohol.

For Parents and Grandparents
•Avoid making alcohol an essential part of family gatherings.
•When appropriate, discuss the dangers of drug and alcohol abuse with children. A health-care professional or school counselor can help.

6. Protect Yourself from the Sun

While the warm sun is certainly inviting, too much exposure to it can lead to skin cancer, including serious melanoma. Skin damage starts early in childhood, so it’s especially important to protect children.

Tips
•Steer clear of direct sunlight between 10 a.m. and 4 p.m. (peak burning hours). It’s the best way to protect yourself.
•Wear hats, long-sleeve

Kết quả (Việt) 1:

Tám hành vi lành mạnh có thể đi một chặng đường dài hướng tới việc cải thiện sức khỏe của bạn và làm giảm nguy cơ của nhiều bệnh ung thư cũng như bệnh tim, đột quỵ, tiểu đường và loãng xương. Và họ không phức tạp như bạn nghĩ.Vì vậy, kiểm soát sức khỏe của bạn, và khuyến khích các gia đình của bạn để làm như vậy. Chọn một hoặc hai trong số các hành vi dưới đây để bắt đầu với. Một khi bạn đã có những người, hãy chuyển sang những người khác.1. duy trì một trọng lượng khỏe mạnhGiữ trọng lượng của bạn trong kiểm tra là thường dễ dàng hơn nói hơn làm, nhưng một vài mẹo đơn giản có thể giúp đỡ. Trước hết, nếu bạn đang thừa cân, tập trung bước đầu vào không đạt được bất kỳ trọng lượng hơn. Này tự nó có thể cải thiện sức khỏe của bạn. Sau đó, khi bạn đã sẵn sàng, cố gắng đưa ra một số cân thêm cho một tăng sức khỏe thậm chí cao hơn. Để xem nơi bạn rơi vào phạm vi trọng lượng, bấm vào đây.Lời khuyênHoạt động thể chất •Integrate và di chuyển cuộc sống của bạn.•EAT một chế độ ăn giàu trái cây, rau và ngũ cốc.•Choose phần nhỏ hơn và ăn chậm hơn.Cho cha mẹ và ông bà Trẻ em •Limit TV và máy tính thời gian.•Encourage khỏe mạnh ăn vặt trên trái cây và rau quả.•Encourage các hoạt động trong thời gian miễn phí.2. tập thể dục thường xuyênVài điều là tốt cho bạn như hoạt động thể chất thường xuyên. Trong khi nó có thể được khó khăn để tìm ra thời gian, điều quan trọng là để phù hợp với ít nhất 30 phút hoạt động mỗi ngày. Hơn là tốt hơn, nhưng bất kỳ số tiền là tốt hơn không.Lời khuyên Các hoạt động •choose bạn thưởng thức. Rất nhiều những thứ đếm như tập thể dục, bao gồm đi bộ, làm vườn và nhảy múa.•Make exercise a habit by setting aside the same time for it each day. Try going to the gym at lunchtime or taking a walk regularly after dinner.•Stay motivated by exercising with someone.For Parents and Grandparents •Play active games with your kids regularly and go on family walks and bike rides when the weather allows.•Encourage children to play outside (when it’s safe) and to take part in organized activities, including soccer, gymnastics and dancing.•Walk with your kids to school in the morning. It’s great exercise for everyone.3. Don’t SmokeYou’ve heard it before: If you smoke, quitting is absolutely the best thing you can do for your health. Yes, it’s hard, but it’s also far from impossible. More than 1,000 Americans stop for good every day.Tips •Keep trying! It often takes six or seven tries before you quit for good.•Talk to a health-care provider for help.•Join a quit-smoking program. Your workplace or health plan may offer one.For Parents and Grandparents•Try to quit as soon as possible. If you smoke, your children will be more likely to smoke.•Don’t smoke in the house or car. If kids breathe in your smoke, they may have a higher risk of breathing problems and lung cancer.•When appropriate, talk to your kids about the dangers of smoking and chewing tobacco. A health-care professional or school counselor can help.4. Eat a Healthy DietDespite confusing news reports, the basics of healthy eating are actually quite straightforward. You should focus on fruits, vegetables and whole grains and keep red meat to a minimum. It’s also important to cut back on bad fats (saturated and trans fats) and choose healthy fats (polyunsaturated and monounsaturated fats) more often. Taking a multivitamin with folate every day is a great nutrition insurance policy.Tips•Make fruits and vegetables a part of every meal. Put fruit on your cereal. Eat vegetables as a snack.•Choose chicken, fish or beans instead of red meat.•Choose whole-grain cereal, brown rice and whole-wheat bread over their more refined counterparts.•Choose dishes made with olive or canola oil, which are high in healthy fats.•Cut back on fast food and store-bought snacks (like cookies), which are high in bad fats.•Buy a 100 percent RDA multivitamin that contains folate.5. Drink Alcohol Only in Moderation, If at AllModerate drinking is good for the heart, as many people already know, but it can also increase the risk of cancer. If you don’t drink, don’t feel that you need to start. If you already drink moderately (less than one drink a day for women, less than two drinks a day for men), there’s probably no reason to stop. People who drink more, though, should cut back.Tips•Choose nonalcoholic beverages at meals and parties.•Avoid occasions centered around alcohol.•Talk to a health-care professional if you feel you have a problem with alcohol.For Parents and Grandparents•Avoid making alcohol an essential part of family gatherings.•When appropriate, discuss the dangers of drug and alcohol abuse with children. A health-care professional or school counselor can help.6. Protect Yourself from the SunWhile the warm sun is certainly inviting, too much exposure to it can lead to skin cancer, including serious melanoma. Skin damage starts early in childhood, so it’s especially important to protect children.Tips•Steer clear of direct sunlight between 10 a.m. and 4 p.m. (peak burning hours). It’s the best way to protect yourself.•Wear hats, long-sleeve