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2010년 젊음을 위한 5가지 TIP. :: 2010/01/20 18:45

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< 2010년 젊음을 위한 5가지 TIP >

2010년 신년계획 베스트 1순위가 남자는 "금연", 여자는 "다이어트" 라고 합니다.
그러나 새로운 계획을 얼마나 실천에 옮기고 있나요?
미국의 한 라이프코치는 1월 1일에 다이어트를 계획하고 신년부터 잦은 모임으로 늦게까지 술을 마신 한 친구가 낙담을 하는 것을 보고 말했답니다. 오늘까지 술을 마신 모습이 현재의 자신의 모습이고, 이제부터라도 시작하면 된다구요. 꼭, 반드시 1월 1일부터 시작해야만 하는 건 아니지 않나요?

그럼, 이 참에 젊음을 위한 5가지 TIP으로, 건강하고 젊어지기 오늘부터 시작해보세요~.

1. 운동으로 생기있고 탄력있는 몸을 만든다.

   근력, 심폐지구력, 유연성을 체력의 세가지 요소라고 한다. 가장 이상적인 몸은 이 세가지 요소가 좋은 밸런스를 유지하고 있는 상태를 말한다.

따라서, 운동계획을 세울 때 세 가지 요소가 균형있게 발전할 수 있도록 해야 한다. 만일 일주일에 4번 운동을 한다면 2번은 근력운동, 나머지 2번은 유산소운동을 시행하고 스트레칭은 운동을 할 때마다 매번 하는 것도 한 가지 좋은 예가 될 수 있다.

유산소 운동은 일주일에 최소 3회는 해야 몸이 변하는 효과를 느낄 수 있고, 주당 5회까지가 적당하다. 시간은 최소20분은 해야 하고, 30분 내외가 적당하며 운동강도는 지나치게 헉헉댈 필요는 없으나, 땀이 충분히 날 정도로 해야 한다.

현대인에게 운동은 최고의 보약이며 운동을 할 수 있는 사람은 축복받은 사람이다. 경인년에는 자신에게 맞는 운동계획을 세워보자.

2. 채소과일 365 캠페인을 시작하라.

" 하루 3번 6가지 채소와 과일을 5색으로 먹으면 한국인의 6대 암, 5대 생활습관병을 예방할 수 있다!" 국민건강과 관련된 의학계와 농협이 모인 단체인 국민건강 365 운동본부가 전개하고 있는 캠페인이다.

*참고 : 6대암 (위암, 폐암, 간암, 대장암, 유방암, 자궁경부암), 5대 생활습관병(고혈압, 당뇨병, 심장병, 비만,아토피)

야채와 과일이 각광을 받고 있는 이유는 그 속에 함유된 다양한 파이토케미컬(phytochemical)덕분이다. 파이토케미컬은 식물이 외부의 자극으로부터 스스로를 지키기 위해 만들어내는 화학물질인데, 이것이 인체에 섭취가 되면 몸에 해로운 활성산소를 막아주고 손상된 세포를 재생시켜 각종 질병과 노화를 방지해 주는 효과가 뛰어나다.

야채와 과일에는 파이토케미칼과 함께 다양한 비타민과 섬유질이 천연의 최적 배합을 이루고 있다. 형형색색의 야채와 과일은 자연이 인간에게 선사하는 최고의 종합영양제이며 그 자체로 완벽한 영향의 균형을 갖추고 있다.

인간이 만들어낸 어떠한 영양제도 자연의 생기가 농축돼 만들어진 천연의 영양제보다 좋을 수는 없다. 자연의 축복인 야채와 과일을 충분히 섭취해 우리 몸에 활력을 불어넣자.

3. 혈압, 혈당, 콜레스테롤 세가지 수치를 확인하라.

복잡한 건강검진 결과표에 나와있는 수치 중에서 꼭 기억해야 할 세 가지 수치가 있으니 바로 혈압, 혈당, 콜레스테롤이다.

이 세 가지가 높으면 고혈압, 당뇨병, 고지혈증이라는 3대 성인병이 생긴다. 지금 당장 지난해에 받은 건강검진 결과표를 꺼내어 자신의 수치를 확인해 보자. 그리고 올해 수첩을 꺼내어 첫 장에 세 가지 수치를 적어보자. 그리고 각각의 수치에 대한 자신의 평가를 옆에 적는다.

의료인의 평가 못지 않게 자신이 생각하는 평가가 중요하다. 만일 개선이 필요하다고 생각되는 부분이 있다면 언제 얼마까지 수치를 낮추겠다는 계획을 작년 수치 옆에다가 적어 놓는다. 마지막 단계는 올해 건강검진을 받고 자신의 세 가지 수치를 다시 확인하는 것이다.

4. 담배와는 영원한 이별을 고하라.

해악을 정확히 알고 나면 피우라고 해도 도저히 피울 수가 없는 것이 바로 담배다. 하지만 불행히도 한국 남자의 절반가량 (47%)이 아직도 담배의 희생자를 자처하고 있다. 항노화와 wellness에 있어서 담배는 최대의 적이다.

아무리 운동을 하고 야채를 먹어도  담배를 피운다면 모든 노력이 무용지물이 될 만큼 담배의 해악은 극심하다. 만일 당신이 발암물질을 기분 좋게 자기 몸 속에 집어넣고 있다면 다음의 사실을 명심하라. 몸 속 세포는 견디다 못해 이미 변형이 시작됐고, 당신 혈관은 독성물질에 부식돼 30%가량 이미 막혀있을 것이다. 다만 당신이 느끼지 못하고 있을 뿐이다.

만일 이 글을 읽고 금연에 대한 결심이 섰다면 과감하게 D-day를 정하고 주변의 도움을 요청해 보자. D-day에 가족들과 식사를 하면서 금연선언문을 낭독하는 것도 좋다. 또 의사에게 처방을 받아 금연치료제를 복용하는 것도 좋은 방법이다.

5. 젊음과 건강의 상징인 허리둘레를 줄여라.

아름다움과 젊음과 건강은 놀랍게도 정확하게 일치한다. 날씬하고 탄력있는 몸매를 자랑하던 20대가 신체적으로 보면 가장 아름답고 건강한 시절일 것이다.

대사증후군이라는 말을 들어본 적이 있는가? 고칼로리의 기름진 음식을 먹고 신체활동량이 부족해지다 보면 우리 몸이 남아도는 에너지를 처리하지 못하는 상태에 이르게 되는데 이를 대사증후군이라고 한다.

대사과정에 문제가 생긴 우리 몸은 결국 고혈압, 당뇨, 고지혈증이 발생하게 된다. 내가 대사증후군이 생길 위험이 있는지를 가장 쉽게 알 수 있는 방법이 바로 자신의 허리둘레를 확인하는 것이다. 만일 허리둘레가 남자는 36인치, 여자는 32인치를 넘는다면 올 해 최대의 목표는 운동과 식이요법을 통해 허리둘레를 줄이는 것으로 설정해야 한다.

출처 : Based on 메디컬투데이(www.mdtoday.co.kr)



2010/01/20 18:45 2010/01/20 18:45
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