Five Components of Good Health (and Easy Ways to Achieve Them)

	• Green Thumbs Without Sore Joints Don't stop gardening because of arthritis. Just take these steps to adapt your pastime to meet the challenges of your condition. go > • Meal Delivery Services Attract Dieters Balanced meals can be dropped off right at your doorstep -- and may even help you lose weight. go >

By Judi Sheppard Missett

Want to look and feel better? Who doesn't? It may be easier than you think if you pay attention to what I call the "Big 5" -- five areas of your life that have a tremendous impact your health, but which you can easily influence.

Diet/Nutrition
Don't fall prey to the latest diet fad. Eat a well-rounded diet that includes the appropriate amount of protein (15-20 percent), fat (30 percent, but only 10 percent saturated) and carbohydrate (50 to 55 percent). Fill your menus with lean meats, omega-3-rich fish, whole grains, nuts, low-fat dairy products and a wide variety of fruits and vegetables. Meanwhile, limit your intake of processed and packaged foods that are high in refined sugars and fats. Educate yourself on portion sizes as well as your personal daily caloric needs. Many helpful resources can be found online for calculating your daily calorie requirement.

Finally, shift from eating three large meals a day to noshing on five to six mini-meals. Studies indicate that this helps in achieving and maintaining a healthy weight.

Regular Checkups
Visit your physician annually for an exam. It's the best way to stay abreast of your health and keep current on important screenings for cancer, heart disease, diabetes and other life-threatening conditions.

Likewise, don't skip your semi-annual dental cleanings and exams. And if you're a woman, be sure to do a monthly breast self-exam!

Relaxation
Don't underestimate the power of relaxation! Chronic stress increases the risk of hypertension, strokes, heart attacks, diabetes, ulcers, neck or low back pain, insomnia and depression. Fortunately, there are several ways to relax and reduce stress. Try:

• Designating 20 minutes each day for "you'" time. Spend it alone reading, soaking in a hot bath, stretching or meditating.

• Getting a massage.

• Playing with your children.

• Going to a comedy club or funny movie with a friend.

• Taking a walk in the woods.

Sleep
We live in a sleep-deprived society. Most individuals do not get the recommended seven to eight hours of sleep each night. Your body needs this time to rejuvenate, and when you skimp on this investment it impairs your ability to think, handle stress, maintain a healthy immune system and moderate your emotions. Recent studies have linked lack of sleep with weight gain as well.

So make the most of your ZZZZs with the following tips:

• Go to bed and get up at approximately the same time every day.

• Don't eat a large meal within three hours of bedtime.

• Limit alcohol, caffeine and nicotine -- all three can disturb sleep patterns.

• Establish a bedtime ritual that allows you to unwind and prepare for sleep.

• Don't fall asleep with the television on.

The stumbling block for most individuals is lack of time and motivation. Here's what you can do:

• Schedule exercise like any other important appointment. If you pencil it into your day at a specific time, it won't get lost in the shuffle of daily life.

• Enlist an exercise partner. Grab your spouse, your child, your neighbor or your best friend and make a pact to work out together. You can invest time in an important relationship while you protect your health!

• Find several activities that you enjoy. Do you miss the carefree feeling of dancing at a nightclub? Sign up for a dance-exercise class. Try kayaking or rock climbing. You don't have to limit yourself to traditional exercise choices. Mix it up with a variety of sports.

• Change your mindset. Exercise isn't a luxury, but a necessity. It is an investment that will pay off for you and your loved ones for years to come.

2004, Jazzercise, Inc. Distributed by Tribune Media Services International