Just what the boss ordered: use the tips prescribed to ensure professional longevity and physical well-being - Executive Health Guide

Black Enterprise, May, 2002 by Monique R. Brown

AFRICAN AMERICAN PROFESSIONALS are dying to make it to the top--literally. Their lives are being stamped out by the leading causes of death in the black community, which include heart disease, cancer, stroke, diabetes, and HIV-AIDS. The biggest tragedy here is that each of us has the ability to avoid or overcome these illnesses by making better lifestyle choices. "Change that I'm going-to-die-of-something-anyway attitude and stop continuing to do things that are detrimental to your health," insists Dr. Javette C. 0rgain, a primary physician (see our list of leading physicians in "The Doctors Are In," August 2001). "A number of patients come in, don't receive treatment [early] even with a recommendation, and die at an early age."

Are you ready for a change? For starters, maintain a regular exercise program, eliminate high-salt and high-fat foods from your diet, cut down your sugar intake, abstain from tobacco and drug use, limit alcohol consumption, practice "safer" sex, and take measures to reduce your stress. Also, get regular checkups at least biannually at your general practitioner and dentist and seek advice early if you have a particular complaint. That said, use these tips to start on a healthier climb to the top.

STAY HEALTHY WHILE YOU TRAVEL

Maintain a proper diet. While you shouldn't skip breakfast while traveling, you should avoid those tempting breakfast buffets that contain fatty foods because they'll only make you feel sluggish. Also, choose restaurants carefully and survey the menus before you're seated. When making your selection, pass on greasy foods. Instead, consider steamed vegetables, salads, and baked or grilled meats as a main dish, then order a fresh fruit plate for dessert. Further, take time to pack fruit and water, daily, in a carry-on bag to avoid snacks that are high in sodium and sugar.

Stick to your exercise program. Call the hotel in advance to find out if you'll have access to workout facilities and ask if there is a safe place for you to do an early-morning run or power walk. Exercise while you're sitting by contracting and releasing every muscle in your body. Start with your toes and work your way up to stimulate blood flow, which increases oxygen to the brain.

Wash your hands often. This can greatly reduce the chance of catching a respiratory infection. Colds and flu are actually picked up from surfaces, such as armrests and washroom basins, not from recirculated air, as many people believe. Carry on antibacterial hand sanitizer so you don't have to keep leaving your seat to wash your hands.

Manage your stress. When flying, double-check your reservations. Arrive at least two hours early for domestic flights, and three hours early for international flights. In addition, wear light fibers and avoid tight clothing. You should also dress in layers, so, as cabin temperatures change, you can easily adjust.

Drink water frequently. Avoid alcoholic beverages or caffeine when flying. In fact, you should only drink water during the length of the flight. As a general rule, drink at least eight ounces of water for every hour in flight. Continue drinking plenty of water for several days after landing. If you do consume alcohol or drinks with caffeine, increase your water intake. And, remove contact lenses during the flight and use artificial tears to keep your eyes lubricated.

Stress cleanliness. Without becoming obsessed, be on the lookout for ways to avoid germs. For example, only use prewrapped blankets on the plane and avoid putting the pillow against your face. If a restaurant or hotel doesn't meet your standards of cleanliness, ask for other accommodations, or take your business elsewhere.

--Ann Brown

CLICK HERE FOR HEALTHCARE INFORMATION

The Black Health Network
www.blackhealthnetwork.com

Centers for Disease Control and Prevention
www.cdc.gov

HealthAnswers Inc.
www.healthcentral.com

Health Central
www.healthcentral.com

University of Pennsylvania Cancer Center
www.oncolink.upenn.edu

Men's Health
www.menshealth.com

GET FIT AND TRIM IN FOUR EASY STEPS

Step #1: Be committed to change. Eliminate thoughts of failure because they cripple your progress. Make a decision to change your eating habits, knowing that your desires are well within your reach.

Step #2: Eat to live, don't live to eat. Change the quality and amount of your food intake. Understand that food's primary purpose is to sustain life by providing the proper amount of nutrients and energy to get you through the day. Begin eating more low-fat whole foods and cut out excessive quantities of sugar, fat, and processed foods.

Step #3: Take your vitamins. Vitamins supplement your body with nutrients lost from an unhealthy diet. If you're using herbs (visit www.webmd.com), consult a professional for the proper and safe use of them. (For more on vitamins, see "Slump No More," Motivation, May 2000).

Step #4: Exercise. Regular aerobic conditioning and strength training are essential. When you diet without exercising, you lose fat. But you also lose about 30% of lean muscle tissue. On the flip side, when you exercise, you increase your lean body mass by as much as 5% and lose even more fat than by dieting alone. --Hasani Pettiford