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For years, Preparation H® has been helping women and men relieve the discomfort of hemorrhoids. Now, we'd like to offer a little advice on how to improve your overall well-being.
Maintain a healthy diet
- Reduce the amount of fat in your diet. Keep total fat intake to 30% of the day's caloric intake.
- Choose lean cuts of meat and avoid red meats and cheeses high in fat.
- Keep cholesterol intake to under 300 milligrams per day.
- Increase the amount of complex carbohydrates, especially whole grains, in your diet. Experts recommend six or more daily servings of foods such as bread, rice, pasta, cereal and beans.
- Limit daily salt intake to 6,000 milligrams. Season foods with lemon, vinegar, broth, wine, garlic, herbs and spices instead of salt.
- Increase the amount of calcium in your diet. Most people don't get enough. Calcium deficiency can cause osteoporosis - a disease in which bones become brittle and break. Milk, cheese and yogurt are all rich in calcium. Dark green, leafy vegetables, broccoli, sardines and some cereals are also good sources of calcium. Skim milk provides calcium with less fat and calories.
- Eat a balanced diet. While diet is the best source of adequate nutrients, a balanced multivitamin such as Centrum® can complement what you're missing in your diet, as can a calcium supplement such as Caltrate®. Do not take vitamin and mineral supplements in excess of the RDA unless directed by your physician.
Exercise
- Choose activities that best fit your lifestyle. This will keep you motivated and interested.
- Put your fitness goals in writing. Then organize a step-by-step plan to help you reach them.
- Stick with it. It takes time to see results - sometimes 2 or 3 months. If you skip exercising one day, just resume your program the next.
- Do aerobic activities. Run, walk, cycle, row, dance, cross-country ski, stair climb, swim, play racquet sports or hike. All help you burn fat and lead to weight loss. The American College of Sports Medicine recommends aerobic activity 3 to 5 times a week, for a period of 20 to 60 minutes each. A low-to-medium intensity workout can strengthen your heart, lungs and circulatory system.
- Start resistance training. To firm up your muscles and increase muscle strength, use free weights or weight resistance machines. Start out by lifting a manageable amount of weight and, as you get stronger, increase the weight. Two to three 20 minute sessions of weight training a week combined with aerobic activity will lead to better health.
- Stretch. Good flexibility reduces the chance of injury. It also helps improve your posture and relieves tension and stiffness. Stretching 3 to 7 days a week will help increase your flexibility.
- Make time for exercise. It's a nice break from your busy schedule. And it'll make you feel better - and more productive.
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