Grow Older in Good Health

No pill or potion can guarantee you a long life filled with good health. Modern science has discovered, however, that people who follow certain commonsense health practices tend to live longer, healthier lives than those who don't. The U.S. Department of Health and Human Services (HHS) has outlined a list of diet, exercise, and health objectives for Americans. Get a jump on the rest of your life by committing yourself to making the following changes in your lifestyle today.

Eat a variety of foods

The critical part of a healthy diet is variety. For good health, your body needs 40 nutrients best provided by food. Fruits and vegetables supply fiber and a wealth of essential vitamins and minerals. Milk and dairy products are packed with calcium, but be sure to select low-fat varieties. Lean meats, fish, poultry, and dried beans provide protein, but don't overdo—two 3-ounce servings a day are adequate. Whole-grain breads and cereals supply fiber and complex carbohydrates and should make up the major part of your diet.

Maintain a healthy body weight

Obesity, defined as having a body mass index (BMI) of 30 or greater, puts you at greater risk for a variety of health problems. These include heart attack, coronary artery disease, high blood pressure, diabetes, and cancer.

Exercise for 30 minutes a day

You don't have to run marathons to stay in condition. Take a brisk 30-minute walk most, if not all days of the week. That can be enough to keep your heart and major muscle groups in adequate shape. For optimum fitness, add a strength-training regimen to an aerobic workout of walking, running, bicycling, or swimming.

Get plenty of sleep

Both your mind and body need adequate sleep. Studies by the National Sleep Foundation have found that people who don't get enough sleep have trouble concentrating, remembering things, accomplishing daily tasks, and handling stress.

Brush and floss your teeth

Tooth decay and gum disease can be painful and disruptive. Fortunately, a program of good dental hygiene that includes brushing and flossing at least once a day can help prevent most serious problems.

Wear your seat belt

Seat belts save lives. Be sure you and your passengers buckle up every time you get in the car, even for short trips in your neighborhood.

Drink alcohol only in moderation

In excess, alcohol can damage your liver, pancreas, brain, and heart, and increase your cancer risk. If you do drink, stay within the limit. Men should have no more than two drinks a day, and women and men older the age of 65 should have no more than one drink a day. One drink is defined as 12 ounces of beer, 5 ounces of wine, or 1-1/2 ounces of distilled liquor. Because of the risk for birth defects, pregnant women should not drink alcohol at all.

Avoid tobacco

Cigarette smoking, or chronic exposure to secondhand smoke, can lead to a host of diseases. These include heart attack, hardening of the arteries, emphysema, chronic bronchitis, and cancer. Women who smoke have fertility problems, complications during pregnancy, and earlier menopause.

Keep your immunizations up to date

Don't think shots are strictly for children. Adults up to age 64 should have a tetanus/diphtheria/pertussis booster every 10 years. Adults age 65 and older should have a diphtheria-tetanus booster every 10 years. Older adults and others at high risk should get an annual flu shot. These two groups should also get a pneumonia vaccination. Your health care provider can recommend when this vaccination is required.

In addition, the CDC recommends that adults who have been immunized against chickenpox receive a varicella booster because of waning immunity against this illness.

If you are older than 60, talk with your health care provider about the shingles vaccine. Shingles is a disease caused by the varicella-zoster virus, the same virus that causes chickenpox. After an attack of chickenpox, the virus lies dormant in certain nerve tissue. As people age, it is possible for the virus to reappear in the form of shingles, which affects two in every 10 people. Shingles is characterized by clusters of blisters, which develop on one side of the body. The blisters can cause severe pain that may last for weeks, months, or years after the virus reappears. The vaccine reduces the occurrence of shingles by 50 to 64 percent.

Practice safe sex

Although sexually transmitted diseases are more common in people younger than 50, you may be at risk for STDs if you or your partner has other sexual partners. Common STDs are herpes, syphilis, gonorrhea, and chlamydia. You can protect yourself by using a latex condom every time you have sex.

AIDS is another disease that's transmitted sexually. By using a condom, you can prevent an infection by the virus that causes AIDS. Eleven to 15 percent of all U.S. AIDS cases are in people 50 and older.

Make time for activities you enjoy

Besides making for a dull life, all work and no play can lead to health problems.

Stay involved in the community in ways you enjoy. Go where people are active in ways that appeal to you, whether religious, civic, or social. You'll find voluntary organizations are eager for people who are willing to help.