HEALTH FOR A LIFETIME Diet and exercise can affect mood, ability to handle stress, energy level, and risk for diseases such as heart disease, cancer, and diabetes. Today's lifestyle is increasingly fast paced and stressful. Stress can have unpleasant consequences if we neglect our bodies and deny ourselves a balanced lifestyle that includes good nutrition and physical activity. In other words, nutrition and physical activity compliment each other and the end result provides confidence, stress reduction, and an overall sense of wellbeing. Cigarette smoking increases the need for beta carotene, vitamin C, vitamin E, vitamin D, thiamin, riboflavin, nicotinic acid, vitamin B6, folic acid, vitamin B12, calcium, selenium, and zinc. A depletion of these nutrients may lead to many physical and behavioral changes. (One cigarette destroys approximately 25 milligrams vitamin C; a pack can destroy approximately 500 milligrams vitamin C.) Smoking also increases the likelihood of coronary heart disease and is associated with osteoporosis.

Overeating on favorites like salty foods, fatty foods and sweets may have undesirable side effects. Salty foods may increase water retention, which can cause irritability. Excess sodium may also worsen high blood pressure. Fatty foods may lead to obesity, and increase the risk for heart disease. Sweets can cause a temporary boost in energy; however, when reactive hypoglycemia occurs, headache, dizziness, fatigue, and irritability can result. Many foods with high sugar content are also high in fat and weight gain may occur. These foods also increase the risk of heart disease.

Meal Skipping is common to many individuals. This behavior increases fatigue, decreases ability to concentrate, and decreases ability to handle stress. Breakfast is a must. The overnight fast must be broken for us to function better. At least 3-4 meals per day with no more than 4 hours between meals/snacks is recommended. Regular, consistent meals enhance weight loss, decrease fatigue, and increase our ability to concentrate and handle stress.

Tips for a balanced lifestyle are:

* Get up a few minutes earlier and "break the fast".

* Instead of grabbing a donut and can of soda, grab a banana and a bagel.

* If fast food is on the menu, choose sensibly, e.g., leave off the sauces and mayo; the cheese will cost you 100 calories and 8-10 grams of fat.

* Quick snack ideas: Raisins, pretzels, animal crackers, flavored rice cakes.

* Incorporate physical activity into your regimen at least 3-4 times per week. (It is wise to seek your physician's advice regarding exercise prior to beginning any program.)

A Registered Dietitian (R.D.) is the qualified health professional who can help you determine a sensible eating plan, regardless of your nutritional needs. To speak with an R.D., please call Marquette General Hospital Dietetics Department at 225-3221 or 1-800-562-9753, extension 3221, to set up an appointment with an Outpatient Dietitian.

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