By HENRY WANG
Asian Media Access
What’s Healthy lifestyle for Asian American? The answer comprises several aspects:
Nutrition and Healthy Eating — What do you eat and how do you eat?
Fitness aspect — Do you keep our weight in a fit range, the situation or trend of overweight or loss-weight? Do you take physical exercise often or rare?
Substance Usage — Un-healthy habits like smoking, binge drinking or even taking drugs
Personal Health — Do you form a daily routine for personal Hygiene, daily function/sleep pattern? Do you pay attention to your mental well-being?
Nutrition and Healthy Eating
Healthy eating is an important part of everyday life. Understanding the benefits of healthy eating will help our Asians people engage in proper eating habits that will make us feel more energized, healthy, and confident. A healthy diet is a way of eating that that reduces risk for complications such as heart disease, stroke and Diabetes.
As western people they usually take bread, red meat and dairy products as their main food and nutrition source, however, Asian American prefer to take rice, vegetable, fish and melons.
Introduction of Diet Pyramid
Eat more plant foods, including fruits, vegetables and whole grains.
Choose lean protein from a variety of sources.
Limit sweets and salt.
Control portion sizes.
Be physically active.
Foods to Increase
Make half your plate fruits and vegetables
Make at least half your grains whole grains
Switch to fat-free or low-fat (1%) milk)
Foods to Reduce
Less salt – compare sodium in foods like soup, bread, and frozen meals and choose the foods with lower numbers. Because the salty dietary increase you blood pressure and result of Hypertension
Less fat – Health authorities recommend Americans consume 30 percent or less of their total daily calories from fat, with 10 percent or less of those calories from saturated fat.
Less sugar – drink water instead of sugary drinks, to low down the risk of Diabetes
Enjoy your food, but eat less and avoid oversized portions
Physical Activity simply means movement of the body that uses energy. Walking, gardening, briskly pushing a baby stroller, climbing the stairs, playing soccer, or dancing the night away are all good examples of being active.
For health benefits, physical activity should be moderate and above vigorous intensity.
Moderate physical activities include: Walking briskly (about 3 miles per hour)
Bicycling (less than 10 miles per hour)
General gardening (raking, trimming shrubs)
Dancing(for example Chinese Fan Dance, Hmong Dance, Indian Dance etc.)
Yoga exercise and Martial arts like Tai-Ji
The regular physical exercise improves cardiovascular health, and over time the person loses 10 or 20 pounds. Blood pressure, blood GLUCOSE (sugar), and blood cholesterol levels also come down.
Quit Substance Usage
Quit Smoke – smoking or chewing tobacco habit increase the risk of heart disease, Lung cancer. For pregnant woman, it increases the possibility of congenital malformations of Fetus.
Control drink – limit your drinks in any occasion, avoid binge drink because heavily drinking not only brings you the high risk of overweight and/or high blood pressure but also causes brain and nerve damage, sexual dysfunction, and stomach ailments.
Say clear-cut ‘No’ to drugs – the serious aftermath includes physical addiction, psychoses, severe depressions and risk of coma and/or death from overdose
Be aware yourself (i.e. Gender, Age, Ethnicity), related family history. For example, a person who develops diabetes, acquires an increased risk for cardiovascular disease, kidney disease, and cataracts.
As well, the risks for these conditions further increase with age, and family history may also play a role. The key to mitigating health risks is sustained modifications in lifestyle habits that allow a person to maintain optimal health. You may visit clinic or health specialist one or twice a year to get examine and assessment.
The good thing is you can find a hand of useful tips and suggestions on-line now, you will get tons of search result after you key in “health lifestyle’.
For example, these articles and links focus on Asian American dietary habits. http://www.mayoclinic.com/health/healthy-diet/ http://www.mayoclinic.com/health/diabetes-prevention/DA00127
http://www.cdc.gov/reach/ Racial and Ethnic Approaches to Community Health –
REACH is a national program that serves as the cornerstone of CDC’s efforts to eliminate racial and ethnic disparities in health. Through REACH, CDC supports grantee partners that establish community-based programs and culturally-appropriate interventions to eliminate health disparities among African Americans, American Indians, Hispanics/Latinos, Asian Americans, Alaska Natives, and Pacific Islanders. REACH communities continue to demonstrate that health equity can be achieved by improving the health status of those most affected by health inequities. Communities receive training, technical assistance, and support from CDC to better understand how social determinants of health—the economic and social conditions in the places where people live—can affect their health and longevity.