Health Library
The Health Library is a collection of health and wellness resources created for learning and accessibility. Select a topic below for related health information or search for a topic in the search bar for more information on other medical conditions.
Wellness
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Aerobic activity raises your heart rate and keeps it up for a while. This increases the amount of oxygen delivered to your heart and muscles. Over time, this kind of activity benefits your heart, your muscles, your mood and self-esteem, and your amount of energy. It can lower your blood pressure, cholesterol, blood...
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Just keep moving, even if it's only a few steps. That's what Robert learned is a key to helping his low back pain. "I discovered that what you have to do is this: You do as much as you can." Robert has been suffering with low back pain for more than 15 years. There have been several times when his back went out and he...
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Learn about activity and exercise to help reduce low back pain.
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Find what motivates you to add a little activity to your life and benefit your heart.
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People who are very physically active sometimes cross the line between sufficient training and too much training. Overtraining usually occurs when the body does not have enough time to recover from the stress of intense training. Signs of overtraining include the following: You constantly feel tired or listless. You...
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Provides links to how-to information about physical activity for everyone. Includes info on walking for wellness, reducing back pain, and healthy weight.
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Exercise is one of the best things you can do to help keep your muscles strong and reduce joint pain and stiffness. And it can help you reach and stay at a healthy weight. But you want to make sure that you don't hurt your joints when you exercise. Before you get started, ask your doctor what kind of activity would...
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Find out how exercise helps you control your blood sugar and helps you feel better in other ways too.
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See how other women who had gestational diabetes found ways to be active.
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Learn simple exercises that you can do while sitting down.
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Learn how to overcome obstacles to getting fit.
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Picture an exercise plan you would enjoy, and commit to taking small steps to get there.
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Commit to taking small steps to stay active with COPD.
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Learn how to do curl-ups to strengthen your core.
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Learn how exercise is good for your heart and how to be active and safe.
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It's never too late to start getting active. Being fit is important for everyone. You can benefit from physical activity even if you think of yourself as "elderly" or you already have conditions such as arthritis or heart disease. Being more active will help you feel better and may even help you live longer. If you...
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Learn how regular exercise can help your heart get stronger and healthier.
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Learn how activity can help reduce joint pain and how to exercise safely when you have arthritis.
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Discover the benefits of being physically active, and explore ideas for activities you might try.
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Learn how to measure the intensity of an activity so you can achieve your goals for a healthier life.
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How is it that two people of the same age, gender, and height can eat the same foods and be equally active, but one gains weight while the other loses it? One piece of the puzzle is metabolism. How well your body burns energy to keep up basic functions like heartbeat, breathing, and thinking is called your basal...
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Learn how to make healthy changes that can help delay or prevent type 2 diabetes.
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You may already know that being more active is one of the best things you can do to improve your health and quality of life. But you may wonder how you can be active if you can't stand up to exercise. No matter how old you are, how fit you are, or what health problems you have, there is a form of exercise that will work...
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What is low back pain all about? Dr. Robert Keller, an orthopedic surgeon, shares his thoughts about the basics. Dr. Keller, many people have low back pain. When someone sees you about low back pain, what do you tell that person? Dr. Keller: This really depends on the cause. If it appears the pain is...
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Children as young as preschool age benefit from exercise and fitness as much as adults do. Experts recommend that teens and children (starting at age 6) do moderate to vigorous activity at least 1 hour every day. And 3 or more days a week, what they choose to do should: Make them breathe harder and make the heart beat...
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Habits are hard to break. That's why the sooner in life we build good, healthy habits, the easier it is to keep them and stay as healthy as possible. And when good habits are in place, it's easier to resist bad ones. The most important thing to...
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Like all children, those with disabilities need to be as active as possible. But children with disabilities are less likely to be physically active than other children. An inactive lifestyle for these children can lead to other problems, including:...
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Tells how to exercise to improve health with congestive heart failure. Includes need for doctor's okay and exercise plan. Includes tips on physical activity like stretching, walking, swimming, lifting weights, yoga, and tai chi.
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Exercise is about more than keeping in shape. It also can help with your emotional and mental health. Exercise can help you improve your self-esteem, keep your mind off problems, and give you a sense of control. In general, people who are fit have...
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Being active is part of a heart-healthy lifestyle. It can also help you keep peripheral arterial disease (PAD) from getting worse. Regular exercise can help you manage high blood pressure and cholesterol, which can help control PAD and reduce your...
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Defines fitness and why you need to exercise. Covers topics such as flexibility, aerobic fitness, and muscle fitness. Offers tips on becoming more active, establishing fitness routines, and maintaining a fit lifestyle. Also covers injury prevention.
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Physical activity is one of the best things you can do to help prevent a heart attack and stroke. Being active is one part of a heart-healthy lifestyle. Eating healthy foods, not smoking, and staying at a healthy weight are other ways you can be...
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Keep the following in mind as you start an exercise program or try to lose weight while you are breastfeeding. Exercise Being active helps promote weight loss, improves your energy level, and can help you relieve stress. Follow these tips when you start an exercise program while you are breastfeeding...
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You can safely exercise when you have diabetes. Here are some tips. Talk to your doctor about how and when to exercise. You may need to have a medical exam and tests (such as a treadmill test) before you begin. Also, some types of exercise can be...
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Food provides energy for physical activity. As you get more active and more fit, and/or as you lose weight, your energy needs (how many calories you need) may change. To get the energy you require, you need to get the proper amount of: Protein, which is needed to maintain and rebuild tissues such as muscles...
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Exercise is an important part of home treatment for people who have multiple sclerosis (MS). It has benefits in both early and advanced stages of the disease. Regular exercise can help you: Maintain muscle strength and improve coordination. Maintain...
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Exercise can't control the HIV infection. But exercise may help you feel better by reducing stress. Exercise may also help your immune system work better. Exercise: Is safe. Improves strength and endurance. Improves heart and lung fitness. May help...
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Exercise is one of the most important treatments for fibromyalgia. Regular exercise will strengthen your muscles, increase blood flow to the muscles, and increase your endurance. It also may reduce the risk of tiny injuries to the muscles that may...
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Exercise helps lower high blood pressure, which is an important risk factor for stroke. Exercise can help you control other things that put you at risk, such as obesity, high cholesterol and diabetes. It is important to exercise regularly. Do...
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Physical activity increases the amount of energy (calories) you burn. Most weight-loss programs incorporate an exercise program—such as jogging or biking. And you can also use more energy by changing some of your routine activities, such as washing...
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There are many ways that adults can help children and teens develop a healthy approach to food and exercise. Avoid punishing or rewarding your children with food. Be a good role model for healthy eating and exercising. Be a good role model by having...
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Exercise is an important part of home treatment for people with Parkinson's disease. It has benefits in both early and advanced stages of the disease. Regular exercise can help you: Keep and improve muscle strength and endurance. Control your weight...
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Many people choose to exercise with fitness machines such as treadmills, stair-climbers, stationary bicycles, and cross-country skiing machines. These all offer aerobic conditioning and may also strengthen muscles. Fitness machines can be great for exercising when the weather is bad or days are short. You may also like...
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Even when you know the good things about being active, you may find it hard to change your lifestyle until you deal with the reasons you give yourself for not being active. Barriers to exercise include the valid reasons you aren't active and the excuses you make to avoid something you dislike or fear. Why don't you...
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There are three kinds of fitness: Aerobic fitness. Aerobic activities condition your heart and lungs. Aerobic means "with oxygen." The purpose of aerobic conditioning is to increase the amount of oxygen that is delivered to your muscles, which allows them to work longer. Any activity that raises your...
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If you have an irregular heartbeat ( arrhythmia), ask your doctor what type and level of exercise is safe for you. Regular activity can help keep your heart and body healthy. The type and amount of exercise that is allowable will vary depending on the cause of your abnormal heart rhythm and whether you have other...
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Covers importance of exercising regularly when you have coronary artery disease. Guides you through steps of starting a complete exercise program that includes aerobic exercise, strength training, and stretching. Explains how to set goals you can reach.
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Regular exercise may help control your diabetes, which can reduce your risk of severe diabetic neuropathy. Depending on what areas of your body have been affected by nerve damage, though, you may need to modify some aspects of your exercise program so that other problems don't develop. Before beginning an exercise...
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People who have heart failure can be active and enjoy life. Daily activities. If you have heart failure, you may find that your symptoms make it difficult to do things like cook, clean, bathe, or shop. You can deal with these limitations in various ways. For example, you can rearrange your kitchen to make...
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Helps you calculate the number of calories burned during exercise and daily activities like walking. Explains that you don't have to "work out" to be active. Covers building more physical activity into your daily life.
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Rating of perceived exertion (RPE) can help you measure how hard your body is working when you exercise. For most people, working at a moderate to vigorous level will help you get the most benefit from your exercise. If you have health problems, your RPE goal may be different. Talk with your doctor before you start...
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If you are in a cardiac rehab program, you are probably taking medicines for your heart and for other health reasons. Some prescribed medicines can change your heart rate, blood pressure, and overall ability to exercise. It's important for your rehab team to know what medicines you take. Give your rehab team a list of...
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There are several ways to measure your body's responses to exercise and other lifestyle changes. You may want to keep track of the following measurements during your exercise sessions at cardiac rehab and at home. Target heart rate Your target heart rate can guide you to how hard you need to exercise so you can get...
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Some activities require specific gear, and learning about buying gear is your responsibility as you learn the sport or activity. Always use the safety gear recommended for your chosen activity, such as a helmet and knee pads. Learn about the use and proper fit of such safety equipment. If you are just trying out a new...
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Covers ways to exercise and stay active with chronic obstructive pulmonary disease (COPD). Explains that exercise makes muscles and heart stronger and may improve shortness of breath. Includes warning to talk to your doctor before starting exercise.
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When you are living with health problems, regular exercise and activity are important. They keep you healthier, give you energy, make you stronger, and help your mood. Exercise and activity can help many health problems. An active body is less likely to give in to diabetes, heart disease, lung disease, arthritis...
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Plantar fasciitis in athletes is often the result of overtraining. You will need to reduce your level of activity. Or you will need to switch to another type of activity that puts less stress on your feet. This, combined with stretching, anti-inflammatory drugs, and making sure that you have good-quality shoes, will...
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If you have been diagnosed with prediabetes, you have an opportunity to prevent the progression of this condition to type 2 diabetes. By getting regular exercise, changing your diet, and losing weight, you can play a key role in preventing diabetes. Any type of physical activity may be beneficial, such as: Sports or...
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Children who take insulin are at risk of hypoglycemia during and after exercise. But with good planning and awareness, a child can exercise and participate in sports safely. Good planning means checking blood sugars before, during, and after exercise. Then, you can keep a record of how exercise affects your child's...
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Offers key points for adding more activity to your life. Covers starting a program, setting goals for your program, and picking the right activity. Discusses barriers to exercising and getting the support you need from friends and family.
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Covers how to stick with an exercise or activity program once you have started. Offers tips on how to keep goals fresh and interest high. Describes what you need to do to stay active and motivated. Provides questions to help guide decision process.
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When you stay active, you feel better and have more energy for work and leisure time. You're more able to do the things you enjoy, like playing with children, gardening, dancing, or biking. Staying fit helps you sleep better, handle stress better, and keep your mind sharp. It's good for your heart, lungs, bones, and...
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Presents series of questions/answers regarding being active. Covers topics such as sticking with exercise programs, importance of knowing your preferences, your attitudes toward exercising, as well as choosing the best activity for you.
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Explains that many everyday activities can get your heart rate up and meet physical activity needs. Lists 11 things you can do at home, such as walking your dog and vacuuming. Also covers things you can do at work to include exercise.
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Exercise plays a big role in helping Maggie Morris stay in good shape. She got more active along with making healthier food choices. Her regular routine includes 45 minutes of exercise three or four days a week. She usually uses a recumbent bike or an indoor skier, which mimics the cross-country skiing that she loves...
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During his career, Bob couldn't find time for exercise. He worked hard and traveled a lot for his job. Fast-food meals were a way of life on the road, and he was overweight. At age 59, he had a heart attack. Then, 5 years later, he had quadruple bypass surgery. A few years after the surgery, he found out he had...
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For inspiration to exercise, John hasn't had to look far. His father rides his bike daily to prevent another heart attack. John's grandparents and others in his family also had heart disease. John's doctor told him that his steady weight gain over the years was putting him in danger of heart problems as well. "He said...
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"Why me?" That's what Cal asked himself over and over after he was diagnosed with severe COPD 5 years ago. "I spent the first 2 years moping around the house, feeling sorry for myself," he says. "I didn't go anywhere, I didn't do anything. I just sat in front of the TV and tried not to think about anything." Then one...
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To help find safe and fun ways to be active: Ask yourself questions to discover your physical activity likes and dislikes. Fitness: Choosing Activities That Are Right for You Pick an activity that you enjoy or think you might enjoy. You're more likely to keep doing something you like. Be sure you have the correct...
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"It wasn't that I was sick or anything. But I didn't have the energy I used to, and I was starting to worry about my future health." That worry is what led Shellie, 39, to take a good, long look at her daily habits. "Staying in shape takes time," she said, "and time is what I just don't have as a single mom with a...
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The major nutrients—protein, carbohydrate, and fat—provide the body with energy. This energy keeps your heart beating, your brain active, and your muscles working. The energy is measured in calories. Nutrient Function Some sources Protein has 4...
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Learn how to build a healthy meal using the plate method to help manage your diabetes.
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The food you eat can affect your health and your risk for certain diseases. To eat healthier food, you may need to change some of your daily habits. You also may need to change some things in your environment. Your environment includes everything...
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Provides links to topics on how to eat well. Topics cover nutrition. Offers healthy eating and physical activity tips. Includes info on healthy weight and healthy eating for children.
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Try these tips for making healthy choices even when you're stressed or busy.
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Tips to staying on track with eating and activity goals when your routine changes.
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Ideas for pulling healthy meals together when you don't have a lot of time.
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Get tips and support for getting back on track with healthy eating.
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Learn how to plan snacks and meals to avoid impulsive eating and drinking.
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Learn tips for eating healthy when you're home all the time.
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Hear how other teens got past the things that kept them from healthier eating.
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Hear how one teen got motivated to take charge of his weight and eating habits.
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Get inspired to make some healthy changes to the way you eat.
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Get help staying on track with your healthy eating goal.
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Learn how to practice saying no when friends and family offer you food and drink.
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See how to get back to taking care of your heart.
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Learn simple tips for healthy eating.
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Learn how you can benefit from healthy eating.
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Learn how to improve your diet with a few simple changes.
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Learn how good nutrition can give you energy and help you stay healthy.
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How is it that two people of the same age, gender, and height can eat the same foods and be equally active, but one gains weight while the other loses it? One piece of the puzzle is metabolism. How well your body burns energy to keep up basic functions like heartbeat, breathing, and thinking is called your basal...
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Learn about the nutrients you need to have a healthy pregnancy and a healthy baby.
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Learn how to make healthy changes that can help delay or prevent type 2 diabetes.
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Dieting is hard. But avoiding "empty" calories helps you reach a healthy weight without feeling like you're dieting. Your body needs a certain amount of energy each day. Energy comes from food in the form of calories. Calories let you function and keep doing your daily activities. But after your body meets its needs...
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Your body needs a certain number of calories each day for you to function and keep doing your daily activities. After your body meets its needs, it stores extra calories as fat. Your weight remains steady when your body takes in the same amount of...
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What is the Mediterranean diet? The Mediterranean diet is a way of eating rather than a formal diet plan. It features foods eaten in Greece, Spain, southern Italy and France, and other countries that border the Mediterranean Sea. The Mediterranean diet emphasizes eating foods like fish, fruits, vegetables...
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Childhood is the best time to learn the healthy habits that can last a lifetime. Healthy eating can help your child feel good, stay at or reach a healthy weight, and have lots of energy for school and play. In fact, healthy eating can help your whole family live better. Return to topic: Healthy Eating for Children...
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Habits are hard to break. That's why the sooner in life we build good, healthy habits, the easier it is to keep them and stay as healthy as possible. And when good habits are in place, it's easier to resist bad ones. The most important thing to...
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Almost all foods contain sodium, or salt, naturally or as an ingredient. But you don't always know it's there, or how much is there. Here are some tips to help you find sodium. Know what "low sodium'' means Labels on foods often claim that the food is "low-sodium" or something similar. Learn what these...
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Tells how to limit sodium (salt) for better health. Gives tips on low-sodium diet and reading food labels. Includes tips for cooking with less sodium.
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If you're like most people, evening meal prep is up there with doing laundry. Here's the secret to meal planning: plan just 3 to 5 meals ahead—it's less overwhelming. Your social plans can stay in place, and you can roll with whatever comes up. With...
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Listen to your body to tell you when you're hungry or full. Hunger is a normal sensation that makes you want to eat. Your body tells your brain that your stomach is empty. This makes your stomach growl and gives you hunger pangs. Hunger makes some people feel lightheaded or grouchy. Everyone is different...
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A food record can help you evaluate your eating habits and track your progress as you make changes. As you record your intake, fill in the squares to account for the amount you eat from each food group. To do this, you will need to know how much of...
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Milk, yogurt, and cheese provide a lot of calcium. But there are other foods that have calcium, such as kale, broccoli, and Chinese cabbage. You can also get calcium by eating the soft bones of canned sardines and canned salmon. And calcium is...
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Getting a person with Alzheimer's disease or another dementia to eat enough may be a challenge in some cases. Some of these tips may help you. If the person resists using a spoon or fork, don't force the issue. Some people may have vision or motor...
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Eating a nutritious, balanced diet is an important part of treating HIV. Good nutrition can help your immune system stay strong, which in turn may help your body fight HIV. Knowing the best way to nourish your body will help keep it strong and allow...
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A balanced, nutritious diet during pregnancy is important to maintain your health and nourish your fetus. In general, pregnant women need to increase their daily caloric intake by 340 calories in the second trimester and 450 calories in the third trimester. Most women who are pregnant need 2,200 to 2,900 calories a...
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Even though you're not pregnant yet, you might already be thinking about which room to turn into the baby's room and how to decorate it. And you might be making lists of all the baby clothes and supplies that you'll need. But it's also a good time to take some steps to help yourself have a happy pregnancy and a healthy...
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There are many ways that adults can help children and teens develop a healthy approach to food and exercise. Avoid punishing or rewarding your children with food. Be a good role model for healthy eating and exercising. Be a good role model by having...
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Most people with Parkinson's disease can eat the same healthy, balanced diet recommended for anyone. This includes plenty of fruits, vegetables, grains, cereals, legumes, poultry, fish, lean meats, and low-fat dairy products. Early in the disease,...
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Covers how you can start eating healthier. Looks at making small changes toward healthier eating habits. Offers advice on dealing with barriers to healthy eating. Includes how healthy eating can help lower your risk for disease.
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The body needs many minerals; these are called essential minerals. Essential minerals are sometimes divided up into major minerals (macrominerals) and trace minerals (microminerals). These two groups of minerals are equally important, but trace minerals are needed in smaller amounts than major minerals. The amounts...
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You can handle stress better when you are as healthy as possible, so eating nutritiously is a good defense against stress. The tips below focus on using nutrition to reduce the symptoms of stress. For more information about eating right, see the topic Healthy Eating. Avoid or limit caffeine. Coffee, tea...
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Discusses changing your diet to help protect your kidneys when you have kidney disease. Gives general ideas about how to follow the diet your doctor or dietitian recommends. Covers restricting salt (sodium), protein, phosphorus, and potassium.
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Discusses foods to improve heart health. Looks at basic rules of a heart healthy eating, including eating more fruits and vegetables. Lists specific foods that are considered good for your heart.
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Toddlers are notoriously picky eaters. They may only eat a few foods, then abruptly refuse them. Toddlers also have rapidly changing appetites. Although toddlers grow steadily throughout their second year, their growth rates are less dramatic than during the first year, which often is reflected in how much they eat...
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Covers eating a variety of foods so that your child gets the nutrients he or she needs for normal growth. Looks at how much food is good for your child and how you can help your child eat well and be healthy. Explains how to help a child who is overweight.
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A number of things have a powerful influence on how and what we eat. Consider the following as you plan healthy food choices for your child: Availability of food. Because food is so readily available in our culture, it is easy to eat without thinking about how hungry you really are or how much you have...
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Discusses taking calcium and vitamin D to prevent or treat osteoporosis. Includes info on how much calcium you need based on your age or life stage. Offers list of calcium-rich foods and calcium supplements.
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For many people, eating out is a way to relax and socialize. But if you are watching your weight or just are concerned with healthy eating, dining out can be a challenge. The good news is that usually there are healthier options at every restaurant,...
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A vitamin and mineral supplement provides a variety of nutrients that are also found in food. These supplements are often called multivitamins. They come in the form of pills, chewable tablets, powders, and liquids. A standard multivitamin usually...
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Making healthy meals doesn't have to take a lot of time or require complicated recipes. There are many ways you can save time in the kitchen and still eat delicious, healthy food. It's just a matter of having the right foods on hand and learning how to take shortcuts in the kitchen. Keep your kitchen...
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Eating more fruits and vegetables is a great way to improve your nutrition. It can be as easy as adding fruit to a bowl of cereal or adding grated carrots and zucchini to pasta sauce. These tips can help you get started. Make it easy Keep a bowl of fruit within easy reach on the kitchen counter or your desk at work...
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A big part of healthy eating is eating more whole grains, fruits, vegetables, and low-fat milk products. Healthy snacks are a great way to make sure that you get plenty of these nutritious foods every day. Use these ideas to get started. Make smart snack choices Find healthier substitutes for...
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As a supervisor for a hospital cafeteria, Loralie makes sure that the cafeteria has plenty of healthy choices. But until recently, she didn't take advantage of the healthy choices for her own meals. Loralie's eating habits had caused her to gain...
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Dawn is no stranger to dieting. Over the years, she followed many different weight-loss plans. Each plan worked for a while, but eventually she would go back to her old eating habits and her weight would go back up. She says that with dieting "There...
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Jeremy grew up being active and involved in sports. But he never gave healthy eating too much thought until he found himself gaining weight several years after college. In November 2006, Jeremy hit a turning point when he found that he was too out...
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The American Heart Association (AHA) publishes dietary and lifestyle recommendations for general heart health. These recommendations are for healthy adults and children older than age 2 as well as people who already have health problems such as coronary artery disease, diabetes, metabolic syndrome, or heart failure...
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Children who eat poorly are more likely to develop certain long-term health problems and complications, including: Osteoporosis in later life. Cardiovascular diseases. Growing up eating foods high in fat, sugar, and salt can increase the risk for...
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Having good nutrition is important at any age. But it is especially important for older adults. Eating a healthy diet can help keep your body strong and can help lower your risk for disease. But as you get older, it can be harder to eat in healthy...
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Developing a plan for healthy eating means setting goals, tracking your progress, and rewarding yourself. Setting goals Set goals you want to achieve. It is generally best to set small, measurable goals. You can set them on a daily, weekly, or monthly basis. When setting goals, consider: Where you want to start...
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To prevent disease, the Dietary Guidelines for Americans recommend a healthy eating pattern. All food and drink choices matter. Healthy eating includes eating lots of fruits, vegetables, whole grains, and low-fat or nonfat dairy products or fortified soy beverages, and lean proteins. The guidelines also emphasize...
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You can use the USDA food guide to make healthy choices about what you eat. The chart below shows the recommended amounts for adults to eat from each food group. These amounts are based on a diet of 1,600 to 2,400 calories a day. For a food guide...
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Covers eating healthy foods when you have COPD. Looks at how shortness of breath may make eating harder and why it is important to eat regularly. Offers tips to make eating easier and help you get necessary nutrition.
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So you've decided to change your eating habits. Great! Have you thought about getting support in making this change? Having the support of people close to you is an important part of change. It doesn't matter if you're changing a job, a routine, or...
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You know that eating right is good for you. But if you have more than one health problem, eating right may seem hard to do. Here's an example: If you have heart disease and diabetes, you may be given guidelines for each. One focuses on keeping your heart healthy and the other on keeping your blood sugar in your target...
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Healthy eating starts with smart food shopping. Here you will find pointers on how to make the most of your trip to the grocery store. Whether you want to eat healthier or lose weight, these tips will help you get started. Plan ahead. Before you...
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Millions of people struggle to lose weight and improve their diets. Finding a diet that works for you and then staying with it can be a huge challenge. Registered dietitians are experts in diet and nutrition, particularly for promoting general health and treating conditions such as high cholesterol. A dietitian can...
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Covers why you should cut unhealthy fats (saturated fats and trans fats) from your diet. Looks at healthy fats (polyunsaturated fat and monounsaturated fat). Offers tips for making healthier choices. Links to in-depth info on healthy eating.
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If you have decided to start a healthy eating plan, congratulations! Making that decision is an important step in becoming a healthier person. Keep these key points in mind: When you're trying to develop new habits—whether it's healthy eating, getting more exercise, or quitting smoking—you have a better...
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Teaches listening to body signals that tell you when you're hungry or full (satiety). Describes hunger signals. Covers steps to get back in touch with your hunger signals so that you don't reach for food when you're not hungry. Covers keeping food journal.
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Eating one healthy meal isn't hard. It's not even hard to eat three healthy meals in a single day. The hard part is making changes in your daily life so that you start eating healthy every day—and keep eating healthy every day. If you're having problems staying with your plan, don't worry. You're not alone. You'll be...
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Replacing a bad habit with a good habit takes time and patience. It requires several steps, from setting your goals to getting support. One of the important steps is figuring out what your barriers are. What has stopped you from changing your eating...
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There are ways to make healthy eating fit your budget. You'll be surprised by how spending just a little extra time can save you money. And the more time you spend—in planning, shopping, and cooking—the more money you'll save. Save money by learning and planning: Plan and shop for a week's worth of meals at a time...
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Maggie Morris lost 50 pounds by focusing on one meal at a time. "I don't eat the way I used to. It's a matter of making choices every day. One day I might decide to eat more than another day, and that's okay, as long as I'm paying attention," she...
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Maggie Morris still eats a little birthday cake now and then. And she doesn't shy away from restaurants, because she loves to eat out. She just makes sure to allow for it in her eating plan. Morris says she knows that to deprive herself of any...
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Changing the way you eat doesn't always mean you have to give up your favorite foods. Maggie Morris includes her beloved pizza and the occasional hamburger or filet mignon in her food plan. But she has them only about every three months. And she has...
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Whatever you do, don't tell Jaci that you can tell she's been on a diet. The 30-year-old mother of two feels strongly that losing 65 pounds over 4 years was the result of permanent lifestyle changes—not dieting. "I actually get mad at people when they say, 'You've been on a diet.' I'm not on a diet. I've never been on a...
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Maggie lost some weight a few years ago. But like many people who go on diets, she couldn't keep the pounds off. She didn't eat enough food, so she was hungry. And she denied herself the food she really loved, like pizza. Then she changed the way she looked at food and what it meant to be healthier. She lost 50 pounds...
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Water keeps every part of your body working properly. It helps your body flush wastes and stay at the right temperature. It can help prevent kidney stones and constipation. You lose water throughout the day—through your breath, sweat, urine, and...
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Learn how to have a healthy, active lifestyle with atrial fibrillation.
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Celebrate your successes with non-food rewards.
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Learn five tips to help you keep a healthy lifestyle change going.
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Learn tips for eating healthy when you're home all the time.
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Learn how prediabetes motivated one woman to change her habits.
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What makes you want to reach a healthy weight?
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See how to get back to taking care of your heart.
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See how three women found ways to fit heart-healthy habits into their busy lives.
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Learn why good sleep matters to your health.
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If you've decided to change a habit—whether it's quitting smoking, lowering your blood pressure, becoming more active, or doing something else to improve your health—congratulations! Making that decision is the first step toward making a change. 1. Have your own reason Your reason for wanting to change a...
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Childhood is the best time to learn the healthy habits that can last a lifetime. Healthy eating can help your child feel good, stay at or reach a healthy weight, and have lots of energy for school and play. In fact, healthy eating can help your whole family live better. Return to topic: Healthy Eating for Children...
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Physical activity is essential for lifelong health and well-being. A child can't be healthy if he or she isn't playing actively or exercising most days of the week. One of the very best things you can do for your children's health is to help make physical activity a habit—something that will be a natural part of their...
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Habits are hard to break. That's why the sooner in life we build good, healthy habits, the easier it is to keep them and stay as healthy as possible. And when good habits are in place, it's easier to resist bad ones. The most important thing to...
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Experts believe that one-third to one-half of all cancers can be prevented. That's because there are certain things about our lifestyles—our daily habits—that can make us more likely to get cancer. Here are some steps you can take today to help...
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Alcohol can be a safe and enjoyable part of life. If you choose to drink alcohol, the key is to keep your drinking at low to moderate levels. People who drink too much are hurting their health. Heavy drinking can cause all kinds of problems, from stomach and sexual problems to stroke and liver disease. It can also...
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Even though you're not pregnant yet, you might already be thinking about which room to turn into the baby's room and how to decorate it. And you might be making lists of all the baby clothes and supplies that you'll need. But it's also a good time to take some steps to help yourself have a happy pregnancy and a healthy...
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A cardiac rehabilitation (rehab) program can help you make lifestyle changes. In cardiac rehabilitation (rehab), a team of health professionals provides education and support to help you make new, healthy habits. Quitting smoking is the best thing...
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You can slow the onset of osteoporosis or reduce its impact if you form habits that build and strengthen your bones. It is best if you start healthy habits early in life, but it's never too late. Habits that build and strengthen bones include:...
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What is healthy aging? Getting older is a natural part of life. How you will feel as you get older depends on many things, including what health problems run in your family and the choices you make. If you take good care of your body and learn positive ways to deal with stress now, you can slow down or even prevent...
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People who have heart failure can be active and enjoy life. Daily activities. If you have heart failure, you may find that your symptoms make it difficult to do things like cook, clean, bathe, or shop. You can deal with these limitations in various ways. For example, you can rearrange your kitchen to make...
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Replacing a bad habit with a good habit takes time and patience. It requires several steps, from setting your goals to getting support. One of the important steps is figuring out what your barriers are. What has stopped you from changing your eating...
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Discusses challenges of being a new parent and continuing to exercise. Covers amount of exercise needed for health and why it's important. Also offers tips on how to fit exercise into daily routine at home, at parks or playgrounds, and gyms.
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Presents series of questions/answers regarding being active. Covers topics such as sticking with exercise programs, importance of knowing your preferences, your attitudes toward exercising, as well as choosing the best activity for you.
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You've had success with weight loss, but now you're stuck. Get help thinking about what's in your way.
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When are weight-loss medicines prescribed? Losing weight can be hard work. Maybe you are wondering if taking medicines could help make it easier for you. Prescription weight-loss medicines may help some people who haven't been able to lose weight with diet and exercise. But they don't help everyone. Doctors only...
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Provides links to info on healthy living. Topics discuss healthy weight and weight loss. Discusses balancing how much you eat with how much you exercise. Covers whether your weight increases health risks. Includes info on nutrition.
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Celebrate your successes with non-food rewards.
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Learn what body image is and how to feel better about the way you look.
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Hear how one teen got motivated to take charge of his weight and eating habits.
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The upsetting situation Stop: My discouraging thought Ask: Is that a helpful thought? Choose: My new, encouraging thought Example My diet isn't going well right now. I can't lose weight. Why should I even try? Who says I can't lose weight? How am I going to lose weight if I keep thinking like this? I...
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Learn three proven strategies to help reach a healthy weight.
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Make your own plan for reaching a healthy weight.
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What makes you want to reach a healthy weight?
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Learn how your thoughts can contribute to weight gain.
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Learn how replacing negative thoughts with positive thoughts can help you reach a healthy weight.
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Learn how to make healthy changes that can help delay or prevent type 2 diabetes.
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Dieting is hard. But avoiding "empty" calories helps you reach a healthy weight without feeling like you're dieting. Your body needs a certain amount of energy each day. Energy comes from food in the form of calories. Calories let you function and keep doing your daily activities. But after your body meets its needs...
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Losing weight safely means balancing protein, fat, and carbohydrate with every meal and snack. You'll feel fuller longer as your body takes its time digesting the food. There is no perfect method for weight loss, but it helps to have a guide. Reduce...
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Listen to your body to tell you when you're hungry or full. Hunger is a normal sensation that makes you want to eat. Your body tells your brain that your stomach is empty. This makes your stomach growl and gives you hunger pangs. Hunger makes some people feel lightheaded or grouchy. Everyone is different...
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Discusses healthy weight and why it is important. Covers the main steps to reaching healthy weight. Discusses difficulties of losing weight. Covers nutrition, lifestyle changes, and physical activity. Offers tips for preparing for changes.
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Keep the following in mind as you start an exercise program or try to lose weight while you are breastfeeding. Exercise Being active helps promote weight loss, improves your energy level, and can help you relieve stress. Follow these tips when you start an exercise program while you are breastfeeding...
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Physical activity increases the amount of energy (calories) you burn. Most weight-loss programs incorporate an exercise program—such as jogging or biking. And you can also use more energy by changing some of your routine activities, such as washing...
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Children Doctors weigh children at routine checkups. They plot measurements on a growth chart to see how your child compares physically to other children of the same age. Doctors update the chart at each routine exam to document your child's growth pattern. "Overweight" and "obese" are terms sometimes used when...
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Uses your child's weight and height to compare your child's size to that of other boys or girls of the same age. Covers what the results mean and next steps.
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Helps you check your risk of weight-related diseases such as diabetes, CAD, and high blood pressure. Tool calculates risk using body mass index (BMI) along with your waist size and other factors. Discusses what scores mean.
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Dawn is no stranger to dieting. Over the years, she followed many different weight-loss plans. Each plan worked for a while, but eventually she would go back to her old eating habits and her weight would go back up. She says that with dieting "There...
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Jeremy grew up being active and involved in sports. But he never gave healthy eating too much thought until he found himself gaining weight several years after college. In November 2006, Jeremy hit a turning point when he found that he was too out...
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Discusses how to encourage yourself with accurate, rational thoughts so that you can raise your odds of staying at a healthy weight. Covers how it can also help you handle stress better. Provides steps to practice. Includes keeping a thought diary.
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Genes influence your weight by their effect on: How calories are used (energy metabolism). Some people use calories efficiently—they need fewer calories to fuel the body, which can result in "leftover" calories being stored as fat. Other people use calories less efficiently—they need more calories to...
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Discusses how to deal with weight gain after you've quit smoking. Covers creating a plan before quitting to make weight control easier. Offers tips for avoiding weight gain.
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Exercise plays a big role in helping Maggie Morris stay in good shape. She got more active along with making healthier food choices. Her regular routine includes 45 minutes of exercise three or four days a week. She usually uses a recumbent bike or an indoor skier, which mimics the cross-country skiing that she loves...
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For inspiration to exercise, John hasn't had to look far. His father rides his bike daily to prevent another heart attack. John's grandparents and others in his family also had heart disease. John's doctor told him that his steady weight gain over the years was putting him in danger of heart problems as well. "He said...
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Whatever you do, don't tell Jaci that you can tell she's been on a diet. The 30-year-old mother of two feels strongly that losing 65 pounds over 4 years was the result of permanent lifestyle changes—not dieting. "I actually get mad at people when they say, 'You've been on a diet.' I'm not on a diet. I've never been on a...
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Maggie lost some weight a few years ago. But like many people who go on diets, she couldn't keep the pounds off. She didn't eat enough food, so she was hungry. And she denied herself the food she really loved, like pizza. Then she changed the way she looked at food and what it meant to be healthier. She lost 50 pounds...
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Learn what body image is and how to feel better about the way you look.
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Exercise is about more than keeping in shape. It also can help with your emotional and mental health. Exercise can help you improve your self-esteem, keep your mind off problems, and give you a sense of control. In general, people who are fit have...