Staying Healthy Archive

It's easy enough to look up how much vitamin C or calcium you should get each day. It is also easy to read the back of a vitamin bottle to see just how much of a given vitamin or mineral the product provides. But how can you tell if what you eat — which should be your primary source of important nutrients — is giving you what you need?

One way is to focus on the big picture: eat a balanced diet that contains a variety of colorful fruits and vegetables, whole grains, beans, nuts, dairy products, seafood, lean meats, and poultry. Focus on nutrient-dense foods like these, which are packed with vitamins and minerals relative to the number of calories they deliver, and you should be fine.

What if men approached their health at midlife the same way that financial experts advise them to plan for retirement? Some of the same rules apply: take a close look at where things stand now, and then take steps to protect your future. Midlife is a good time to lower health risks and invest for long-term health benefits.

How? First, acknowledge what you can't control. Then put your energies into changing what you can — for the better.

Ask the doctor

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Q. To lose weight, should I focus more on my calorie count or the amount of time I spend exercising?

A. It is very, very hard to lose weight without both watching your calories and regularly exercising. But it's not that simple. For years, doctors (including me) told patients: "You've got to burn off more calories through exercise than the calories that you eat. If you do that, you'll maintain a healthy weight." We even implied that not being able to maintain a healthy weight, since it was so simple, reflected a weakness of character.

Treadmills are among the most effective types of exercise equipment — if you know how to use them.

Cardio exercise is essential for all-around health, but many older men have trouble hitting the recommended 150 minutes of moderate-intensity exercise per week. And some people may have limitations that prevent them from doing traditional cardio workouts like walking, running, or swimming.

But there may be another option: the standard gym treadmill.

Exercise shouldn't be something you do only when you want to drop those 10 extra pounds or prepare for the charity 10-kilometer run. To be successful, it should be something you do as routinely as eating, sleeping, and taking your morning shower. That can be difficult, as you may already know. The information below may help you stay on course when your motivation starts to flag. Remember, the result is worth the effort.

The value of maintaining an exercise program became evident when the results of the Harvard Alumni Health Study were published in the New England Journal of Medicine. The men who had been moderately active but later became sedentary had a 15% higher risk of death than their counterparts who had never been active. On the other hand, those who started and kept up an exercise program had a 23% lower risk of death, which approaches the 29% decrease in risk enjoyed by the men who'd always been active. But knowing the benefits of lifelong exercise or even creating a personal exercise plan will be of little use if you don't stick to your program. As you plan an exercise routine, you need to prepare for the challenges that await you, so you won't be thrown off track.

Vegetable-rich diets are associated with lower risk for chronic disease. To get the full range of nutrition from plant foods, choose from a variety of colors when you shop and eat, including blue/purple, green, orange/yellow, white/light green, and red.