Few would deny that there are benefits for health and well-being to be found in developing constructive ways of dealing with anxieties or – learning to appreciate the pleasurable experiences that life offers. This may seem like simple common sense, yet it is not always clear how to go about enriching our lives in this way. The key to change is in the mind.
This chapter explores mind-building and relaxation techniques – many of which are used by professional therapists – that can help us harness the powers of the mind. With these techniques and the will to succeed, it is possible to learn how to conquer stress at home or in the workplace and how to diminish pain or cope with chronic illness. The mind is an infinitely versatile tool that can help us to overcome a whole range of difficulties. All we have to do is learn to use it.
Fifty years ago, most doctors thought it would be bad luck if a patient had a heart attack. Today, we know that lifestyle plays a huge role in health problems. Studies show that at least half of all deaths from heart disease, cancer, stroke, and lung disease can be attributed to modifiable risk factors, such as smoking, exercise, and diet. People are now expected to take more responsibility for their health. Heal thy behavior really starts in childhood when parents have a chance to instill healthy habits
such as brushing their teeth, eating well, and exercising regularly. By the age of 11 or 12, such habits have often become ingrained. Research also shows that practices in childhood do affect health later in life. For example, derm atologists accept that many cases of skin cancer in middle-aged people are a consequence of over-exposure to harmful UV rays before the age of ten. There is also increasing concern over the record level of obesity in children, as this may cause heart disease in later life.
As children get older, their lifestyles tend to become less healthy. As teenagers, they come under peer pressure to smoke, take drugs, and away from the parental direction, they may exist on junk food. They also take more risks. Nearly half of all male deaths between the ages of 15 and 24 are from road accidents, with speeding and alcohol being major contributing factors.
Five good health habits
When the signs of age start to make themselves felt – often around 40 to 45- many people discover a new interest in healthy behavior, and a landmark study, begun in 1965, suggests that they are wise to do so. Nearly 7000 people in Alameda County in California were asked which of the following five good health habits they practiced: (l) sleeping seven to eight hours a night; (2) not smoking; (3) having no more than two alcoholic drinks a day; (4) taking regular exercise; and (5) being no more than 10 percent overweight. Nine years on, mortality rates were significantly lower for people following all five healthy · habits. Those who practiced two or less were three times more likely to have died than those who practiced four or five. Those who followed all five had far fewer days of illness.
It seems it is definitely worth making an effort to live a healthier lifestyle. However, whether you do so depends on many factors. Some people do not like being told how they should live, particularly when it comes to personal matters like sex, alcohol, and diet. Consequently, doctors in the UK have been warned by health campaigners not to nag their patients to stop smoking – one reminder a year is enough, they say. It is never too late to adopt a healing lifestyle, and even somebody who has been overweight for many years will benefit from a change of diet and some gentle exercise.
FITTING IN EXERCISE
If you don’t like sports or have little time for physical recreation, you can still improve your fitness by putting more effort into everyday activities. Keep a diary for a week and see if you can burn up at least 500 extra calories. You might consider making some changes to your daily routine – such as cycling or walking instead of driving the car for short trips and climbing stairs instead of using the lift – to reach your goal. Minor changes like these can make all the difference. The chart shows how many calories various activities use up (figures are for a person weighing 55kg/8 stone Sib).
EATING FISH FOR A LONGER LIFE
Eating fish reduces your risk of developing a thrombotic stroke (caused by a clot in a blood vessel leading to the brain).In a US study, researchers assessed 80,000 women (aged between 34 and 59) for 14 years. They found that the more fish they ate, the lower the risk of heart disease. Compared to women who ate fish less than once a month, those who had fish three times a month had a seven percent lower risk; a weekly fish meal gave a 22 percent lower risk; two-four meals per week had a 27 percent lower risk, while five times or more resulted in a 52 percent reduction. The beneficial effect derives from the omega-3 fatty acids in fish, which reduce the ‘stickiness’ of blood platelets, making clotting less likely. Oily fish such as herring, trout, sardines, and salmon contain the highest amounts of these fats.
