Reprinted from the Health District's quarterly publication mailed to district residents (Fall 2001)

As we grow older, we face more health challenges. Yet, more and more evidence shows that day-to-day decisions we make concerning our physical and mental well-being may not only add years to our lives but also make the years we have left meaningful and satisfying.
“Adopting good health habits and sticking with them can make a big difference on how well you feel each day as you get older,” says Bruce Cooper, MD, medical director for the Health District. 

With this in mind, what steps can we take to increase our quality of life as we age? Dr. Cooper offers the following 10 tips.

“Putting health on top of the list is the first step to having a healthy life,” Dr. Cooper says.

“More than half of all health problems are preventable, and in most cases, the actions required are entirely up to the individual,” he explains. “It’s not magic. It involves adopting good health habits and sticking with them, but it takes a conscious commitment.”

2. Don't smoke. If you do smoke, quit.

Studies show that one-half of all current smokers will die prematurely of tobacco-related diseases, Dr. Cooper explains. These illnesses include lung cancer, stroke, heart disease, emphysema, other forms of cancer, as well as many other conditions.

“The good news is,” he says, “quitting dramatically reduces your risk: Stop smoking and your risk of a heart attack is cut in half within months; your risk of lung cancer drops to half in 10 years.”

3. Eat healthy

“Many components of foods are beneficial to a person’s health,” according to Dr. Cooper, “while other components can be detrimental.” It’s important, he says, to:

• Make grains, especially whole grains, fruits and vegetables the foundation of your meals.
• Add some low-fat dairy products and low-fat foods from the meat and beans group each day. It’s fine to enjoy fats and sweets occasionally, but don’t let them crowd out more nutritious foods.
• Choose foods lower in fat, saturated fat and cholesterol. Use the Nutrition Facts Label to help you compare.
•Drink plenty of water.

4. Stay active

“The combination of eating well and staying active leads to a healthy weight, and lowers the risk of heart disease, strokes, high blood pressure, diabetes, osteoporosis, depression—even some cancers,” Dr. Cooper says. “Plus, there are the benefits of sleeping better and having more energy during the day.

“It’s never too late to start an activity program,” he explains. “A person should work toward 30 minutes of accumulated activity, of moderate intensity, per day. By moderate intensity, a person should reach a point of being winded but still be able to carry on a conversation.”

As activity increases, so do the health benefits. “Regular physical activity can cut the risk of dying prematurely in half,” Dr. Cooper says.

5. Receive routine medical care

“It’s critical for people to know their own risk factors and learn what to do about them,” Dr. Cooper says. Healthcare providers can help individuals determine risk factors based on age, family history, screening numbers (such as cholesterol levels and blood pressure), weight, habits and behaviors. Individuals should seek regular screenings, such as Pap smears and mammograms, to detect early-stage disease.”

6. Stay safe

There are numerous things you can do to remain safe. They take little time to do and can mean the difference between life and death, Dr. Cooper says.

Some examples are: 
• Always buckle your seat and shoulder restraints when riding in a vehicle.
• Make sure you wear a helmet when riding a bike or motorcycle, rollerblading, skateboarding, or climbing.
• Always apply plenty of sunscreen.
• Make sure smoke detectors and carbon monoxide detectors are operating correctly. Have fuel-burning appliances such as furnaces checked regularly.

7. Keep immunizations up-to-date

“Immunizations provide protection against many potential serious diseases,” Dr. Cooper says. “The beauty of preventing diseases with vaccines is that vaccines are very effective and incredibly easy. Most people get much of that protection from the vaccinations they received as children. However, keeping vaccinations up-to-date is important for adults, too. Annual flu shots and a single pneumococcal vaccine are particularly important as we age.”

8. Limit your intake of alcohol

“Abuse of alcohol is one of the biggest health problems in our society,” says Dr. Cooper. “Over-consumption of alcohol contributes to liver disease, certain cancers and other physical problems. It also causes accidents and contributes to mental health problems.”

9. Nurture your relationships

"There are studies supporting the importance of social relationships for our health,” Dr. Cooper explains. “Our connection with people is as important as exercise and eating well.”
Social relationships, he says, can:
• Motivate us to take care of ourselves.
• Provide an important buffer from other stressful situations in our lives.
• Provide someone to take care of us when we need it.

10. Attend to your spiritual life

You need to determine what is spiritual. However, you define it, though, spirituality is a critical element in maintaining good overall health,” Dr. Cooper says.
“Some people are perplexed as to how spirituality plays a role. It particularly has to do with thinking about one’s values and beliefs, recognizing what gives life meaning, and what connects us to others.”

Good health isn’t just about a healthy physical body, Dr. Cooper says. “Of course, the body is important, but optimal health is much more. When we tend to all of our dimensions — physical, emotional, social, intellectual, spiritual — we can assure ourselves the energy to live fully, despite difficulties, illnesses and struggles. That is real health.”

Health classes |  Smoking cessation | Blood pressure/cholesterol checks | Nutrition