Eating healthy, exercising and learning stress-reducing strategies help most people to feel healthier. Integrating healthier habits into your life is important, but can be difficult. Some people are more successful if they make small changes over a long time period. Others find that a major change in how they live is more effective. Lifestyle change begins with a personal commitment to be healthier. The following is a brief list of items that can help you feel better and healthier.
- Stop smoking cigarettes.
- Do not drink alcohol in excessive amounts.
- Look at what you are eating and its nutritional content. Try to drink enough water.
- Find an exercise program that works for you and stick to it. Any kind of physical activity will help.
- Adjust your sleep habits to make sure you get a comfortable night’s rest. Avoid any interruptions in your
sleep cycle. - Identify the stressors in your life and learn how to avoid or change them. If it is work, take a leave of
absence until you are ready to go back. If it is family, confront them head-on and talk about what it is that is
making you stressed. - Ask yourself what advice would I give if I were my best friend, sister, or daughter.
- Avoid doing the things you don’t like, and do the things that you love. Find a new hobby or resurrect an old
one.
Diet and Nutrition
You may resume your regular diet as soon as you can take fluids after recovering from anesthesia. We encourage 8-10 glasses of water and non-caffeinated beverages per day, plenty of fruits and vegetables, and lower fat foods. The goal is to create a lifestyle change, not to temporarily lose weight on a “crash diet.”
DON’T FORGET TO READ THE FOOD LABELS.
| RECOMMENDATIONS | EXAMPLES |
| Lower dietary fat to between 10% and 20% of calories | Low or nonfat foods that have less than 3 grams of fat per serving |
| Eat more plant based protein and eat less animal based protein | More beans and soy |
| Less turkey and lean meats | |
| Minimum daily servings of: | |
| grains: 6 per day | Whole grains |
| vegetables: 3-5 per day | Cauliflower-like vegetables |
| fruits: 2-4 per day | Fresh fruits in season |
| beans and soy: 1-2 per day | Pinto and kidney beans, Tofu and soy milk |
| Limit caffeine to no more than 1-2 cups per day | Try Herbal teas instead |
| Drink alcohol in moderation | No more than 3 servings per week |
| Limit nitrates and cured foods | Avoid hot dogs, processed meats, prepared frozen foods |
| Decrease food additives | Avoid artificial flavors, colors, preservatives |
