American Medical Association Family Medical Guide - American Medical Association [51]
What kind of exercise is best? A combination of aerobic exercise—such as brisk walking, jogging, or swimming—and strengthening exercises such as weight training provide the most health benefits. For more information about exercise and how to incorporate it into your daily routine, see page 6.
Get More Sleep
Getting more sleep will help improve your judgment and make you feel better during the day. A good night’s sleep will also keep down the levels of stress hormones. Try to get at least 8 hours of sleep most nights.
Try not to think about your problems late at night. You will probably sleep better if you can relax for a few hours before going to bed. For many people, worries and concerns can seem overwhelming in the middle of the night. For additional suggestions on how to deal with sleep problems, see the previous page.
Eat a Healthy Diet
Eat a low-fat, high-fiber diet that contains plenty of fruits, vegetables, legumes, and whole grains. Avoid high-sugar, high-fat snack foods, which usually are also high in calories. That doughnut may give you a short-term boost but will soon make you feel weak and irritable as your blood sugar level plunges a few hours later. Limit your consumption of foods or drinks that contain caffeine; avoid them completely in the late afternoon and evening. Drink alcohol only moderately (one drink a day for women and two drinks a day for men) because it can disrupt your sleep. Also, because alcohol is a depressant, it can trigger depression in susceptible people.
Maintain a Positive Outlook
A negative attitude can make every task seem daunting. Although it can be difficult if you’re feeling low, try to replace negative thoughts with positive ones. For example, look at obstacles as challenges, and defeats as opportunities to try harder. Avoid negative people because it’s easy to be drawn into their pessimistic way of thinking. Seeing the humor in a situation can help lighten your mood.
Be Assertive
To get what you need, be assertive—but not aggressive. Aggressive behavior can be unhealthy for your relationships as well as for your health. Learn to ask for what you want. Don’t be afraid to say no to additional work you can’t possibly handle or to the person who always wants to chat during the work-day and keeps you from doing your work. Keep in mind that being assertive doesn’t mean being angry or rude, taking advantage of someone, or hurting someone’s feelings.
Make Time for Leisure Activities
Plan some time each day for yourself, even if it’s just a few minutes to read a book or magazine or take a long bath. On your days off, do something fun with your family or a friend. Take a vacation every year or at least try to get away for a long weekend. If you can’t leave town, take time off work to relax at home, finish projects, or enjoy hobbies or other activities.
Concentrate on the Present
Don’t brood about things that happened in the past. Holding on to regrets, anger, or old grudges is especially harmful because it can keep you from enjoying life. Don’t worry about the future. Think about the future in terms of changes you can make. Try not to worry about circumstances you cannot control.
Take Action
Once you have decided what to do about a problem, act quickly and decisively. Being proactive can give you a sense of accomplishment and can often immediately eliminate a source of stress. However, don’t act impulsively—especially if you are angry. Wait until you have calmed down and worked out a sensible plan before you take action.
Don’t Play the Blame Game
Avoid blaming other people for your problems. Even if you have been treated badly, holding on to feelings of anger, frustration, or hostility can be harmful to your health. Also, blaming other people prevents you from making positive,