Lifestyle Changes That Make Americans and Russians Live Longer
by Dr. Alex Pozhitsky

In my daily practice as a San Diego chiropractor I often see the devastating effects of a unhealthy lifestyle. Both in Russia and the United States, obesity, alcoholism, and smoking are risk factors for a variety of diseases and mortality. Although we maybe idealogically and politically different the fact remains that many Americans and Russians eat too much, do not exercise, engage in excessive alcohol consumption, and smoke! If you have an unhealthy lifestyle you can change that lifestyle and live longer.

Choosing a Healthy Lifestyle

Reducing Your Risk for Heart Disease
1. Maintain a healthy weight. 2. Eat right. 3. Stay physically active. 4. Quit smoking 5. Control your blood pressure and cholesterol levels. 6. If you have diabetes, control your disease.

Watching Your Weight
Being overweight increases your risk for heart disease, diabetes, and high blood pressure. Your doctor or chiropractor can tell you what you should weigh for your height. To stay at a healthy weight, you need to balance the number of calories you eat with the number you burn off by your activities. You can get to your healthy weight and stay there by doing two things: eating right and being physically active. Keep track of your weight.
What are some ways I can control my weight?
Eating Right
Eating the right foods and the right amounts can help you live a longer, healthier life. Many illnesses and conditions—such as heart disease, obesity, high blood pressure, and type 2 diabetes—can be prevented or controlled by eating right. A healthy diet also provides the vitamins and minerals you need. It is never too late to start eating right. Here are some helpful tips. Eat a variety of foods, including: Vegetables, especially dark-green leafy and deep-yellow vegetables, such as spinach or carrots. Fruits, such as melons, berries, and citrus fruits, or juices, such as orange or grapefruit. Meat, poultry, eggs, fish, and dried beans (for example, navy, kidney, or black), especially products low in fat, such as lean meat and poultry prepared without skin. Dairy products, such as milk, yogurt, and cheese, especially low-fat or fat-free dairy products. Grains, especially whole grains, and legumes, such as lima beans or green peas. Limit calories and saturated fat. Foods high in saturated fats are high in calories, so they can cause weight gain. They also increase your cholesterol levels. Try to limit: High-fat dairy products such as ice cream, butter, cheese, cream, and whole milk. Meats high in fat. Palm and coconut oils and lard. Unsaturated fats do not raise cholesterol levels. Foods with unsaturated fat include vegetable oils, fish, avocados, and many nuts.

Watch portion sizes
Don’t choose “super” or other oversized portions. Be aware of how much you eat.

Keeping Active

Physical activity can help prevent heart disease, obesity, high blood pressure, type 2 diabetes, osteoporosis (thinning bones), and mental health problems such as depression. Physical activity helps you feel better overall. What to Do All kinds of physical activity will help you stay healthy, whether it is moderate or vigorous. It’s a good idea to aim for at least moderate activity— such as brisk walking, raking leaves, house cleaning, or playing with children—for 20 to 30 minutes most days of the week. Generally, the more active you are, the healthier you will become.

How to Get Started and Keep at It

If you have not been active, start slowly. Choose something that fits into your daily life. Choose an activity you like, or try a new one. Activities such as dancing, swimming, or biking can be fun. Ask a friend to exercise with you, or join a group. Make time in your day for physical activity. If the weather is bad, try an exercise show on TV, watch an exercise tape, walk in the mall, or work around the house. Ask your doctor or chiropractor: How do I get started with an exercise program?

Getting Help for Smoking and Alcohol or Drug Abuse

Smoking

More than 430,000 Americans die each year from smoking. Smoking causes illnesses such as cancer, heart and lung disease, stroke, and problems with pregnancy. When you quit, you lower your chances of getting sick from smoking. Quitting is hard. Most people try several times before they quit for good. medicine, or both. Medicines for depression are not addicting or habit forming. When you are getting ready to quit: Make a plan and set a quit date. Tell your doctor that you want to quit smoking, and get medicine to help you quit. Tell your family, friends, and people you work with that you are going to quit. Ask for their support. When you quit: Get support and encouragement. You may want to join a quit-smoking program. If you slip and smoke, don’t give up. Set a new date to get back on track. After you quit, don’t smoke—not even a puff. Try to keep yourself away from all cigarettes.

Do You Have a Drinking Problem?

Ask yourself the questions below. A “yes” answer to any of them may be a sign that you have a drinking problem. Alcohol abuse and alcoholism are treatable with counseling, medicines, or both. Talk to your doctor or chiropractor. Have you ever felt that you should cut down on your drinking? Have people annoyed you by criticizing your drinking? Have you ever felt bad or guilty about drinking? Have you ever had a drink first thing in the morning to steady your nerves or to get rid of a hangover? Drug use can cause heart and breathing problems. Alcohol abuse can cause liver disease, heart problems, and several kinds of cancer. Here are some suggestions about drugs and alcohol: Don’t use illegal (street) drugs of any kind, ever. Alcohol or Drug Abuse Abusing alcohol or drugs can cause serious medical and personal problems. Alcohol and drug abuse can lead to accidents, depression, and problems with friends, family, and work. If you drink alcohol, limit the amount—no more than one drink a day for women and two drinks a day for men. One drink equals a 12-ounce bottle of beer or wine cooler, a 5-ounce glass of wine, or 1.5 ounces of 80-proof distilled spirits, such as gin, whiskey, or rum. Do not drink alcohol before driving or operating heavy machinery.