3 small changes for a healthier life

Small changes can mean big lifestyle benefits. A little tweak, like ordering unsweetened iced tea instead of pop or 10 minutes of regular exercise, can add up to big health bonuses.

Little changes with big results include:

• A brisk walk three times a week can reduce mild, moderate, and even severe depression.
• For TV fans who watch several hours a day: cutting out one hour could reduce your risk for metabolic syndrome, a serious prediabetic condition, by 19 percent.
• Switching to whole-grain bread, brown rice, and whole-grain breakfast cereal could lower your risk for diabetes by up to 33 percent.
• Drinking two glasses of nonfat milk per day could cut your risk for insulin resistance by 62 percent and heart disease by 50 percent.
• Losing just 0.5 kilograms (1 pound) lightens the load on your knees by 2 kilograms (4 pounds) with every step. That translates to 2,170 fewer kilograms (4,800 pounds) of pressure every mile.

• Small, slow changes are a recommended when you switch diets.
• Add a new change every week, but no sooner. This improves digestion, may lead to more energy, can improve blood fats and lower blood sugar."
• Adults who began eating five or more fruits and vegetables everyday, exercised for a half-hour five days a week, and didn't smoke, reduced their risk for heart disease by 35 percent.
• After four years, those research subjects looked the research subjects over. They saw their heart disease risk go down to similar levels as active, healthy people.

• Choose changes that appeal to you most. Perhaps they sound fun. Maybe they're smart ways to finally overcome a not-so-healthy habit that's been bothering you.
• Try one change in each important area.
• Stick with the commitment for the next four weeks.

Some small changes can lead to big changes. These little tweaks can all be healthier changes for you lifestyle.