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Health Materials A-Z
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There are some things in life you can't control. Your health is one thing over which you do have influence, and taking steps toward a healthful life style now will pay off grandly as the years unfold. If you establish healthful habits, you almost certainly will feel better, look better, accomplish more, perhaps live longer and be an all-round happier person. Keep in mind as you read through the following or through the recommended literature that it's impossible to be perfect. Out there in the literature and on the internet, there is plenty of advice, but almost no one mentions the tendency toward human indulgence (or neglect, whatever the case may be!). Instead of setting your sights on perfection, educate yourself about the elements of a healthful life. Then it's up to you. What you can expect of yourself is that you will make choices that achieve a reasonable balance. Following each category below, there are a few suggestions for steps to take. Try one or two, but don't try to make yourself over all at once. It's the recipe for frustration. Small, sustained steps add up to major strides.
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The good eating habits you establish now will turn out to be one of the best things you can do for your future. There is no substitute for good nutrition as one of the keys to good health. Start by educating yourself about nutrition. If you know which foods are good for you, you're more likely to make better choices. There are many fine resources for learning about nutrition, including multiple websites, the nutrition services right here at the Tang Center and reading material in the Self-Care Resource Center located on our second floor. But no matter how many books and articles you read, or experts you consult, good nutrition boils down to eating a variety of foods, heavy on the produce, generous on whole grains, easy on fats, sugar and sodium.
Eat for health rather than weight control. Some people get caught in the diet trap, and spend a lifetime struggling to find a balance with eating. Start now by choosing foods for their healthful qualities rather than calorie count. That, combined with exercise, is the most dependable road to a healthy body weight and level of vitality. Eat when you are hungry. This sounds like the obvious, but if you pay attention, your brain will send a signal, and the smart thing to do is respond. If you eat a diet high in carbohydrates, i.e., a diet high in fruits, vegetables and grains, you can expect to be hungry every three to four hours. This is crucial not only to keeping up your energy and concentration levels, but also to helping your body find the right balance. Enjoy your food! Try all kinds of foods and cuisines. We are lucky that we live in an area where many kinds of foods and cuisines are available, both in the markets and in restaurants. A healthful diet is not synonymous with a strict regimen or deprivation. There is plenty of room for experimenting and, yes, occasional indulgence.
Getting plenty of exercise is right up there with a healthful diet when it comes to achieving good health. Not only is it good for your physical health, but also for your overall sense of well-being, It is connected to disease prevention (especially cardiovascular disease), stress control, tension relief, energy level, muscle strength, boosted self-image and, yes, sheer enjoyment. It is also the key to a healthy body weight -- far more effective, most experts agree, than dieting. Get in the exercise habit now, and, like good eating habits, you will be rewarded all the days of your life. If time is your limitation, consider that many people find that once they start a program of exercise, they have more energy; i.e., the newfound energy more than makes up for the time spent exercising. And besides, most people find the exercise truly enjoyable in itself. You just have to find the right kind for yourself. The American Heart Association recommends at least 30 minutes of vigorous activity 3-4 days a week. However, as a starting point, 30 minutes of moderate activity several times a week is fine. And you can break it up. Ten minutes three times a day will work. Consistency is the key, but don't fall into the all-or-nothing trap. If you can't get to your routine one day, just do it the next. One more thing: Don't focus on calorie intake versus exercise/calorie expenditure. Try to focus on enjoying the activity for its own sake.
It's hard to get through a day anymore without hearing or reading something about stress. It has a growing reputation as the great detractor to health. There is mounting evidence of its role in depression, anxiety, substance abuse, heart disease, breast cancer, immune system disorders, and the list goes on. To a degree, there is no avoiding stress. There are school pressures, family pressures, job pressures, social pressures. And it continues throughout life. So how to keep it in check? First, accept it as a fact of life -- at least some of it. A degree of stress can be a good thing. It can motivate you to complete a project, force you to think under pressure, get your creative juices flowing. Just don't let it take over your life! Many people find they need to make a conscious effort to find a balance. Some find that regular exercise is a great equalizer. Others practice meditation, relaxation exercises or build a "quiet time" into their day. Perhaps the best advice of all is to try to keep your focus on enjoying life; just the small things, even. Or maybe mostly the small things. They add up.
Smoking, alcohol and other drugs can have a major effect on your health. According to the American Heart Association, the three leading causes of preventable death in the U.S. are (1) active smoking, (2) drinking alcohol, and (3) secondhand smoking. Smoking kills more Americans each year than AIDS, heroin, crack cocaine, car accidents, fires and murders combined. The information on the dangers of smoking is clear cut and well documented. The subject of alcohol consumption elicits a more complicated and controversial discussion, partly because it is such a part of our social fabric, and partly because some studies show that, for the average individual, moderate consumption of alcohol over a lifetime has not shown a detrimental effect, and, perhaps, even offers some healthful benefits. Again, education is the key. The reasons people use alcohol and other drugs are powerful. Choosing to use or not to use is a matter of educating yourself about the risks and consequences associated with their use -- and then make an informed and healthy choice.
When you're in your teens and 20s, thinking about your long-term health may not seem like a priority. But small steps taken now, requiring a minimum of effort and lifestyle change, will add up to great health habits. Resolve now to take responsibility for your health. Learn everything you can, take care of yourself, don't ignore any warning signs of physical or emotional problems. While you're at Cal, take advantage of the resources at University Health Services. Learn how to be an effective health care consumer, establish a relationship with your health care provider, ask questions, find out about health education opportunities. Why? Your good health can make all the difference in what you will be able to do with your life in the 21st century.
General Health Links Nutrition Fitness Smoking/Alcohol/Other Drugs: Handouts Available at the Self-Care Resource Center, Second floor,
Tang Center: See also: Disclaimer: The information provided here is not intended to diagnose, treat or provide a second opinion on any health problem or disease. It is meant to support, not replace, the relationship that exists between an individual and his/her clinician. Last reviewed: September, 2004 Back to Online Health Materials A-Z
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The
widely used guide to eating well is the a food pyramid established by
the US Department of Agriculture, calculated to provide a balance of
nutrients and a good level of energy; and to reduce the risk of cancer
and cardiovascular disease. If you feel this is "the same old message"
you've been hearing for as long as you can remember, take heart. That's
part of the beauty of it. There's no mystery to eating well. 
