WHAT IS WELLNESS

WHAT IS WELLNESS ?

WELLNESS is an active process of becoming aware of and making choices toward a healthy and fulfilling life. Wellness is more than being free from illness, it is a dynamic process of change and growth.

"...a state of complete physical, mental, and social well-being, and not merely the absence of disease or infirmity."

- The World Health Organization

"a conscious, self-directed and evolving process of achieving full potential."

WHY WELLNESS MATTERS :

Maintaining an optimal level of wellness is absolutely crucial to live a higher quality life. Wellness matters. Wellness matters because everything we do and every emotion we feel relates to our well-being. In turn, our well-being directly affects our actions and emotions. It’s an ongoing circle. Therefore, it is important for everyone to achieve optimal wellness in order to subdue stress, reduce the risk of illness and ensure positive interactions.

SEVEN DIMENSIONS OF WELLNESS. 

1:EMOTIONAL WELLNESS 

Emotional Wellness relates to understanding your feelings and coping effectively with stress. It is important to pay attention to self-care, relaxation, stress reduction and the development of inner resources so you can learn and grow from experiences.

2)ENVIRONMENTAL WELLNESS 

Environmental wellness inspires us to live a lifestyle that is respectful of our surroundings. This realm encourages us to live in harmony with the Earth by taking action to protect it. Environmental well-being promotes interaction with nature and your personal environment. Everyone can have a strong environmental conscious simply by raising their awareness.

3:FINANCIAL WELLNESS 

Financial wellness involves the process of learning how to successfully manage financial expenses. Money plays a critical role in our lives and not having enough of it impacts health as well as academic performance. Financial stress is repeatedly found to be a common source of stress, anxiety and fear for college students.

4:INTELLECTUAL WELLNESS 

Intellectual wellness involves having an open mind when you encounter new ideas and continuing to expand your knowledge. It encourages active participation in scholastic, cultural and community activities.

5:OCCUPATIONAL WELLNESS 

Occupational wellness is about enjoying your occupational endeavors and appreciating your contributions. This dimension of wellness encourages personal satisfaction and enrichment in one’s life through work.

6:PHYSICAL WELLNESS 

Physical wellness relates to maintaining a healthy body and seeking care when needed. Physical health is attained through exercise, eating well, getting enough sleep and paying attention to the signs of illness and getting help when needed.

7)SOCIAL WELLNESS 

Social wellness helps you perform social roles effectively and comfortably, and create a support network. This dimension of wellness allows you to not only develop encouraging relationships with peers, but also intimate relationships with romantic partners.

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INTERESTING FACTS ABOUT THE NUGA BEST BED.

5 Interesting Facts About The Nuga Best Bed. 

There’s been a lot of news lately about the Nuga Best massage bed. The technology has been around for years, but it’s been recently that we’re really beginning to catch on to the greatness of this therapeutic tool. We know that most people have lots of questions about the Nuga Best Bed and how the technology promotes healing.

Here, we thought it would be a great idea to share some of the most interesting facts about the Nuga Best Bed.

NATURAL BODY PROCESSES ARE ENHANCED BY THE NUGA BED’S FAR INFRARED TECHNOLOGY

Far Infrared light is light that’s not visible to the human eye but can be felt in the form of warmth. There is no danger associated with exposure to this type of light, in fact, our bodies use it every day to perform natural physiological functions.

For example, this type of light wave is important for improving circulation and boosting the immune system. These types of functions can’t occur without the type of heat that Nuga Best provides. With each treatment, you’re essentially healing your body from the outside in.

THE NUGA BEST BED IS CONSIDERED A PREVENTATIVE SOLUTION

Most people think of massage therapy and technology like the Nuga Best bed as being therapeutic and restorative, which they are. However, the Nuga Best bed is a wonderful tool for preventative care and maintenance, especially for very active people.

The Nuga Best bed has been used as preventative performance therapy for a variety of athletes, such as body builders, dancers, football players and fitness coaches. There’s no need to wait for a problem or ailment to arise before experiencing Nuga technology.

THE NUGA BEST BED IS IDEAL FOR PEOPLE WITH CERTAIN HEALTH CONDITIONS, INCLUDING Diabetes. 

Diabetes is a growing problem in this country. According to the CDC, more than 1 million people in the United States are living with diabetes or pre-diabetes. Blood glucose levels in a person with diabetes can affect the flow of blood and lead to poor circulation. Reduced circulation can lead to a variety of health issues including slow healing wounds which can cause the spread of infection.

The Nuga Best bed is ideal for people with diabetes because it gently stimulates blood flow throughout the entire body, including the legs and feet.

THE NUGA BEST BED STRENGTHENS THE IMMUNE SYSTEM

We’ve already mentioned how the Nuga bed improves circulation, and this is crucial for an immune system to function properly. But, your immune system is also going to get an additional boost from the negative ions that are absorbed from the Nuga Best bed. Plus, those who have experienced a Nuga Best session often report getting more high quality sleep which is also important for a strong immune system.

THE NUGA BEST BED IS GREAT FOR EVERYONE

A Nuga Best treatment is effective, and gentle enough that anyone can use it. The Nuga Best bed is safe for people with injuries, pregnant women and even children. It’s a therapeutic treatment that works for everyone.

Are you interested in trying out the Nuga Best technology for yourself? 

Contact BHM medical and wellness centre Ltd and schedule an appointment today. 

@BHMWELLNESSWORLD. 

Call: 07060937631

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BENEFITS OF VIBRATION PLATE

 

A vibration plate or ‘Power Plate’ is an exercise machine that sends high-speed vibrations through all of the muscles in your body. Vibration plates work by stimulating your muscles at a much higher rate than usual. Normally, your muscles contract and relax once or twice a second, but the multi-directional vibrations of a vibration plate transmit energy to your body which stimulates your muscles.

5 VIBRATION PLATE BENEFITS 

1) VIBRATION PLATE WEIGHT LOSS BENEFITS.

One of the most popular vibration plate benefits is its ability to aid weight loss. As little as 10 minutes a day on a vibration plate can help you achieve your weight loss goals.

As using a vibration plate turns up the intensity of your normal workout, it boosts your metabolism so you’ll burn fat at a higher rate.

Using a vibration plate strengthens your muscle fibres which increases the amount of energy you use during your workout.

2) VIBRATION PLATE BENEFITS FOR TONING MUSCLES. 

Benefits of vibration plates for toning, 

One of the most common questions about vibration plates is “do vibration plates work for toning muscle?” -  good news, the answer is yes they do!

If you repeatedly put pressure on your muscles by holding certain positions on vibration plates, your muscles will become more toned and appear more defined. Even just standing on a vibration plate with your knees slightly bent is an efficient way of toning the muscles in your legs and your core.

3)Build Your Overall Muscle Strength

There are also vibration plate benefits for those who want to strengthen and build muscle. Vibration plates are a great alternative to high impact muscle-strengthening exercises like weight training. So, you can work on your overall strength without putting stress on your body.

4)VIBRATION PLATE 

BENEFITS FOR FLEXIBILITY .

There are benefits of a vibration plate for your flexibility too. You can use a vibration plate for stretching, even simple yoga poses will increase your flexibility and range of motion. Having a good range of motion has further benefits for mobility, recovery, and reduced injury risk.

5) Benefits of Vibration Plate for Circulation

A vibration plate benefits your health in general, beyond just your physical fitness. Regularly using a vibration plate for massage results in a significant increase in blood circulation in the arms and legs, according to research from Loma Linda University (USA). The vibration plate benefits for improved circulation can help to heal injured muscles, improve your oxygen supply and get rid of waste products like lactic acid.

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HYPERTENSION: Strategies to Control It

HYPERTENSION: Strategies to Control It

*HIGH BLOOD PRESSURE CAUSES YOUR HEART AND KIDNEYS TO WORK HARDER THAN NORMAL* 

This increases your risk of heart attack, heart failure, stroke, and kidney disease. High blood pressure is the biggest risk factor for stroke.

If you have *high blood pressure*, it is up to you to take control and lower your numbers! This information will help you learn about important lifestyle changes that will help improve your health and prevent future problems.

Important note: These are general recommendations. If you have been diagnosed with another heart condition, such as heart failure, please talk to your health care provider about changes you need to make.

*REACH AND STAY AT A HEALTHY WEIGHT*

Ask your doctor what a healthy weight is for you. Being overweight is very closely connected to high blood pressure. This is especially true if your body mass index (BMI) is 27 or greater. Your BMI is your weight (in kilograms) divided by your height (in meters) squared. Your doctor can help you figure out your BMI. The way you carry weight also affects your risk of high blood pressure. A waist measurement of 35 or higher (for women) or 40 or higher (for men) is related to high blood pressure, diabetes, increased blood lipid levels, and coronary heart disease.

*WEIGHT LOSS TIPS*

Keep a food journal (notebook or electronic) to track exactly what and how much you eat.

Eat foods low in saturated fat, cholesterol, and refined sugar. Avoid trans fats (partially hydrogenated fats).

Eat at least 5 servings of fruits and vegetables each day. Avoid juice and canned fruits. These tend to be higher in sugar and may add extra calories to your diet.

Watch your portion sizes. One-quarter of your plate should contain a palm-size portion of lean protein, such as salmon or chicken breast; another quarter should comprise a fist-size portion of unrefined grain, such as brown rice; and one-half of your plate should be filled with a variety of colorful fruits and vegetables. 

Do not skip meals. Talk to your doctor or dietarian about how often you should eat throughout the day.

Be active. Spend 30 minutes a day most days of the week doing moderate physical activity (such as brisk walking). Talk to your doctor before you start any exercise program. See more tips in the “Get Regular Exercise” section of this handout.

Eat fiber - 25 to 30 grams of fiber every day. Fiber helps fill you up faster, helps you to eat less and curbs hunger. Soluble fiber can help lower your cholesterol levels. Good sources of fiber are whole-grain, high fiber breads and cereals; whole-wheat pasta and rice; and beans (legumes).

Eat the majority of your calories in the first half of your day. Enjoy portion-controlled snacks during the day to control hunger at night.

Drink plenty of water. Drink 6 to 8 glasses of water each day. Water helps keep you hydrated and can keep you from overheating.

Set realistic goals. Weight loss should be gradual - no more than 1 to 2 pounds per week. You may not lose any weight some weeks. What is important is that you keep moving in the right direction.

Follow the DASH eating plan

*The Dietary Approaches to Stop Hypertension* (DASH) eating plan is rich in fruits, vegetables, low-fat dairy products, and includes food low in sodium, saturated fat, total fat and cholesterol. It also includes foods high in calcium and potassium.

The DASH diet has been shown to help lower both the top (systolic) and bottom (diastolic) blood pressure numbers.

Your doctor or a registered dietitian can give you more information about the DASH eating plan.

*Cut back on sodium (salt)*

Ask your doctor how much sodium you can have every day and stick to your limit.

Sodium is found in table salt and many foods, especially preserved foods, canned foods, frozen meals, lunch meats, cheeses and snacks.

*Tips to eat less sodium:*

Read labels to check the sodium content in foods. Some over-the-counter (nonprescription) medications also contain sodium.

Use herbs and spices instead of salt. Avoid mixed seasonings and spice blends that include salt, such as garlic salt.

Avoid processed and convenience foods (canned and frozen foods, cheeses, pasta and rice mixes, instant cereal and puddings, and luncheon meats).

Use fresh ingredients and/or foods with no salt added.

Ask your doctor if you can use a salt substitute. Some salt substitutes do not mix well with medications.

Eat foods rich in potassium

Ask your doctor how much potassium you should have in your diet. You may need to limit potassium if you have a medical condition like kidney disease.

If your potassium level is too low, your blood pressure may go up. Eating potassium-rich foods may help you manage your blood pressure.

High-potassium foods include spinach, beans, bananas, yogurt, sweet potatoes, beets, oranges and tomato sauce.

If you take a diuretic (“water pill”) to control your blood pressure, it is important to have your doctor check your blood potassium level during your regular check-ups. You may need to take a potassium supplement to keep your blood potassium in the normal range.

Get regular exercise

Your exercise should be:

Regular: Spend 30 minutes a day most days of the week doing moderate physical activity (such as brisk walking).

Safe: Talk to your doctor before you start an exercise program. Ask about the best type and amount of exercise for you. You can also meet with an exercise specialist or join a program to help you.

Aerobic: Activities include brisk walking, cycling, water aerobics, swimming and more.

Regular aerobic activity helps you:

*PREVENT AND CONTROL HIGH BLOOD PRESSURE*

*Lose weight/maintain ideal weight*

Manage diabetes

Manage stress

Improve blood cholesterol levels

Have more energy

One drink = 12 ounces of beer or wine cooler, 5 ounces of wine or 1.5 ounces of 80-proof liquor.

*LIMIT YOUR ALCOHOL INTAKE*

Drinking too much alcohol can raise your blood pressure and affect treatment for high blood pressure.

Most men should not have more than two alcoholic drinks per day.

Most women should not have more than one drink per day.

*CONTROL STRESS AND ANGER*

Your blood pressure rises when you are stressed or angry. Uncontrolled stress, over time, can lead to high blood pressure and heart disease.

*Tips to control stress and anger:*

Manage your time

Set realistic goals of what you can do each day

Take time each day to relax

Learn and practice relaxation techniques

You may find it helpful to work with a therapist to help manage stress and anger. Take all medications as prescribed

Your doctor may prescribe medications to help you reach your blood pressure goal. There are many different types of blood pressure medications. You may need to try different medications to see which one works best for you.

*Tips when taking high blood pressure medications:*

Carefully follow your doctor’s instructions on how and when to take your medications

Do not stop taking any medication without first talking to your doctor

Follow-up with your health care team

An important part of your plan of care is regular follow-up visits with your healthcare team. This team includes your doctors, nurses and other providers. Ask your doctor how often you need to be seen. You may have visits every one to four weeks until your blood pressure is under control.

You may also need to keep track of your blood pressure at home by checking it one or more times a day.

Bring a list of all the medications you take, your blood pressure record and a list of any questions you have to each visit.

*STOP USING ALL TOBACCO* PRODUCTS. Smoking and tobacco seriously increase your risk of many healthy problems, including heart and blood vessel disease. Ask your doctor about medications and tools to help you quit. Ask your family and friends for support as you quit. You may also find BHM MEDICAL AND WELLNESS CENTRE LTD Treatment program helpful. Call  07060937631 for more information or to schedule an appointment.

Lower your cholesterol and triglyceride levels. Your total cholesterol should be under 200 mg/dl. Your low-density-lipoprotein (LDL/ “bad”) cholesterol level should be:

Under 130 mg/dl or

Under 70 mg/dl if you have cardiovascular disease or

Under 100 mg/dl if you have a very high risk of cardiovascular disease

Your triglyceride levels should be less than 150 mg/dl. Your healthcare provider can give you information about how to lower your cholesterol levels and will tell you how often to have your levels checked.

Raise your high-density-lipoprotein (HDL/ “good”) cholesterol level. The ideal HDL level for men is higher than 40 mg/dl. The idea HDL level for women is higher than 50 mg/dl.

Follow a Mediterranean diet. Eat plenty of whole and plant-based foods. These include fruits, vegetables, whole grains and nuts. Fats should be heart-healthy (monosaturated, Omega 3). Good sources of monosaturated fats are olive oil, olives, nuts and avocados. Omega 3 fats are found in tuna, salmon, flaxseed and walnuts. Avoid foods that are high in sodium, saturated fat and cholesterol.

 Ask your doctor or a registered dietitian for more

 information about the Mediterranean diet.

Manage other health conditions especially if you have diabetes.

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10 BENEFITS OF VISITING STEAM ROOM AND SAUNA.10

Top 10 Health Benefits of Visiting Steam Room and Sauna

The benefits of Sauna & team rooms are often overlooked by many who see them as simply a way to relax and unwind. Although Sauna and Steam rooms are known to relax both your body and mind they also have many other benefits which are often ignored by users. 

1.) Clears the Skin: The Steam helps to clear skin impurities and can potentially be used to treat acne. It also helps to improve circulation throughout the body which can give the skin a healthy glow making your skin look and feel great. 

2.) Relieves Tension: The heat from the sauna soothes your nerve endings and also relaxes your muscles. A less well known benefit of saunas and steam rooms is that they can minimize joint pain, as well as minimizing the pain of headaches due to the high heat enviroment.

3.) Removes Toxins: The heat from sauna and steam rooms makes your body sweat. Sweating relieves the body of waste products, and it is known that sitting in a sauna or steam room for around twenty minutes can rid the body of the day's sweat and waste products.

4.) Reduces Stress: The heat from the sauna causes the body to release endorphin's and other 'feel good' chemicals that reduce the feeling of stress on the body. Many people feel rejuvenated and calm after they leave sauna and steam rooms, and are ready to tackle the rest of the day. 

5.) Post-workout Relaxation: Post exercise muscles are in desperate need of relaxation in order to promote quick and healthy recovery. When your muscles are relaxed this recovery process which is vital for muscle gains is expedited and your muscles grow more quickly. 

6.) Can Aid Weight Loss: Frequent visits to the steam room or saunas can potentially aid in weight loss as it is well known it can get rid of water weight. It is important to note however that this is not in replace of a balanced diet and exercise, and instead something to be used alongside both.

7.) Opens Sinuses: Heat from saunas and steam rooms opens and thins the mucus membranes all around your body. Many people can notice their loosening mucus and can immediately breath easier when they first enter a steam room or sauna. With this in mind saunas and steam rooms can also be used to aid colds, as they can stop blocked sinuses and help aid breathing. 

8.) Promotes Healthy Blood Flow: The bodies capillaries dilate when they are exposed to the heat of the sauna or steam room which allows blood to flow freely and easily throughout the body, transporting oxygen to all areas of the body which needs it. 

9.) Can Increase Flexibility: Regularly stretching stiff muscles before entering a sauna or steam room can lead to the heat penetrating your tired and stiff muscles making them more fluid and loose. 

10.) It Can be Fun!: Going to the sauna or steam room is not something that has to be done alone. It is something that can be fun and social with friends, as it allows you to time talk and interact while receiving multiple health benefits.

Here at BHM medical and wellness centre Ltd Kuje, we have both a Sauna and Steam Room open to everybody 7 days a week.

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YOUR WELLNESS IS OUR CONCERN

PROSTATE CANCER

PROSTATE CANCER.

Prostate Cancer is cancer in man's prostate gland.

Prostate gland is a wall nut sized gland that produces seminal fluid. It's located under the bladder and surrounded by urethra.

Signs of prostate cancer.

1)Burning or pain during urination.

2)Different urinating, trouble starting and stopping while urinating.

3)more frequent urges to urinate at night.

4)loss of bladder control.

5)Blood in semen.

Causes of prostate cancer.

The exact cause of prostate cancer cause isn't known but there are some contributing factors to can be considered.

Which includes 1)Aggressive or ⏩ growing.

2)Non-aggressive or slow growing.

Who is at risk.

1)Old age

2)Family history of prostate cancer.

3)obesity

4)Genetic change.

5)lifestyle (smoking)

 TEST :

PSA

Prostate Specific Antigen

TREATMENT OF PROSTATE CANCER.

a) Surgery, b) Radiation, c) hormone therapy 4)chemotherapy 5)immunotherapy.

Prevention of prostate cancer.

Healthy lifestyle.

Quit smoking.

DIET.

Certain foods may help your risk .

1) tomatoes2) fish 3)soya (4)ova that contains omega 3 fatthy acid.

Conclusion, exercise can lively hep reduce your risk of developing advanced prostate cancer and dying of prostate cancer.

HEALTH BENEFITS OF EXERCISE

WHAT ARE THE HEALTH BENEFITS OF EXERCISE? 

Regular exercise and physical activity may

• Help you control your weight. Along with diet, exercise plays an important role in controlling your weight and preventing obesity. To maintain your weight, the calories you eat and drink must equal the energy you burn. To lose weight, you must use more calories than you eat and drink.


• Reduce your risk of heart diseases. Exercise strengthens your heart and improves your circulation. The increased blood flow raises the oxygen levels in your body. This helps lower your risk of heart diseases such as high cholesterol, coronary artery disease, and heart attack. Regular exercise can also lower your blood pressure and triglyceride levels.


• Help your body manage blood sugar and insulin levels. Exercise can lower your blood sugar level and help your insulin work better. This can cut down your risk for metabolic syndrome and type 2 diabetes. And if you already have one of those diseases, exercise can help you to manage it.


• Help you quit smoking. Exercise may make it easier to quit smoking by reducing your cravings and withdrawal symptoms. It can also help limit the weight you might gain when you stop smoking.


• Improve your mental health and mood. During exercise, your body releases chemicals that can improve your mood and make you feel more relaxed. This can help you deal with stress and reduce your risk of depression.


• Help keep your thinking, learning, and judgment skills sharp as you age. Exercise stimulates your body to release proteins and other chemicals that improve the structure and function of your brain.


• Strengthen your bones and muscles. Regular exercise can help kids and teens build strong bones. Later in life, it can also slow the loss of bone density that comes with age. Doing muscle-strengthening activities can help you increase or maintain your muscle mass and strength.


• Reduce your risk of some cancers, including colon, breast , uterine, and lung cancer.


• Reduce your risk of falls. For older adults, research shows that doing balance and muscle-strengthening activities in addition to moderate-intensity aerobic activity can help reduce your risk of falling.


• Improve your sleep. Exercise can help you to fall asleep faster and stay asleep longer.


• Improve your sexual health. Regular exercise may lower the risk of erectile dysfunction (ED) in men. For those who already have ED, exercise may help improve their sexual function. In women, exercise may increase sexual arousal.

Increase your chances of living longer. Studies show that physical activity can reduce your risk of dying early from the leading causes of death, like heart disease and some cancers

HOW CAN I MAKE EXERCISE A PART OF MY REGULAR ROUTINELY ?

• Make everyday activities more active. Even small changes can help. You can take the stairs instead of the elevator. Walk down the hall to a coworker's office instead of sending an email. Wash the car yourself. Park further away from your destination.


• Be active with friends and family. Having a workout partner may make you more likely to enjoy exercise. You can also plan social activities that involve exercise. You might also consider joining an exercise group or class, such as a dance class, hiking club, or volleyball team.


• Keep track of your progress. Keeping a log of your activity or using a fitness tracker may help you set goals and stay motivated.


• Make exercise more fun. Try listening to music or watching TV while you exercise. Also, mix things up a little bit - if you stick with just one type of exercise, you might get bored. Try doing a combination of activities.


• Find activities that you can do even when the weather is bad.You can walk in a mall, climb stairs, or work out in a gym even if the weather stops you from exercising outside.

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NUTRITION CORNER

At BHMCLINIC we give you a meal plan unique to your health goal . We also place a great deal of emphasis on nutritional education and counseling at BHMCLINIC Centre wellness and lifestyle change. Ours is a commonsense approach that makes the transition to healthy eating and empowering  positive experience.

Our nutrient-dense diet is centered on fiber-rich vegetables and other low- glycemic carbohydrates and lean protein from fish, poultry, and beans.

 You’ll attend a series of in- depth nutrition lectures and workshops to learn the science behind the unique nutritional requirement for your body.

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NUTRITION : What you should know about Healthy lifestyle

Good nutrition is one of the keys to a healthy life. You can improve your health by keeping a balanced diet. You should eat foods that contain vitamins and minerals. This includes fruits, vegetables, whole grains, dairy, and a source of protein.

Ask yourself the following questions. If you answer yes to any of them, talk to your doctor about your health. You may need to improve your eating habits for better nutrition.

• Do you have a health problem or risk factor, such as high blood pressure or high cholesterol?
  • Did your doctor tell you that you can improve your condition with better nutrition?
• Do diabetes, cancer, heart disease, or osteoporosis run in your family?
• Are you overweight?
• Do you have questions about what foods you should eat or whether you should take vitamins?
• Do you think that you would benefit from seeing a registered dietitian or someone who specializes in nutrition counseling?

Path to improved health

It can be hard to change your eating habits. It helps if you focus on small changes. Making changes to your diet may also be beneficial if you have diseases that can be made worse by things you are eating or drinking. Symptoms from conditions such as kidney disease, lactose intolerance, and celiac disease can all benefit from changes in diet. Below are suggestions to improve your health. Be sure to stay in touch with your doctor so they know how you are doing.

• Find the strong and weak points in your current diet. Do you eat 4-5 cups of fruits and vegetables every day? Do you get enough calcium? Do you eat whole grain, high-fiber foods? If so, you’re on the right track! Keep it up. If not, add more of these foods to your daily diet.
• Keep track of your food intake by writing down what you eat and drink every day. This record will help you assess your diet. You’ll see if you need to eat more or less from certain food groups.
• Think about asking for help from a dietitian. They can help you follow a special diet, especially if you have a health issue.

Almost everyone can benefit from cutting back on unhealthy fat. If you currently eat a lot of fat, commit to cutting back and changing your habits. Unhealthy fats include things such as: dark chicken meat; poultry skin; fatty cuts of pork, beef, and lamb; and high-fat dairy foods (whole milk, butter, cheeses). Ways to cut back on unhealthy fats include:

• Rather than frying meat, bake, grill, or broil it. Take off the skin before cooking chicken or turkey. Try eating fish at least once a week.
• Reduce any extra fat. This includes butter on bread, sour cream on baked potatoes, and salad dressings. Use low-fat or nonfat versions of these foods.
• Eat plenty of fruits and vegetables with your meals and as snacks.
• Read the nutrition labels on foods before you buy them. If you need help with the labels, ask your doctor or dietitian.
• When you eat out, be aware of hidden fats and larger portion sizes.
• Staying hydrated is important for good health. Drink zero- or low-calorie beverages, such as water or tea. Sweetened drinks add lots of sugar and calories to your diet. This includes fruit juice, soda, sports and energy drinks, sweetened or flavored milk, and sweetened iced tea.

Things to consider

Balanced nutrition and regular exercise are good for your health. These habits can help you lose or maintain weight. Try to set realistic goals. They could be making some of the small diet changes listed above or walking daily.

Doctors and dietitians suggest making healthy eating habits a part of daily life rather than following fad diets. Nutrition tips and diets from different sources can be misleading. Keep in mind the advice below, and always check with your doctor first.

• Secret diets aren’t the answer. Fad or short-term diets may promise to help you lose weight fast. However, they are hard to keep up with and could be unhealthy.
• Good nutrition doesn’t come in a pill. Try eating a variety of foods instead. Your body benefits most from healthy whole foods. Only take vitamins that your doctor prescribes.
• Diet programs or products can confuse you with their claims. Most people in these ads get paid for their endorsements. They don’t talk about side effects, problems, or regained weight.

Questions to ask your doctor

• How many servings should I eat from each food group?
• If I’m on a strict diet, such as vegetarian or vegan, how can I improve my health?
• Are there certain eating habits I should follow for my health condition?

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