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

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

CHECK OUT YOUR HEALTH CLUB

Screen personal trainers. Carefully-check out a personal trainer before hiring by asking some questions: Is the trainer educated in CPR? Is he or she certified to teach fitness by a recognized organization such as the American College of Sports Education, the National Association for Fitness Certification, or the American Council on Exercise?

Insist on a customized program. Your trainer should tailor a program to fit your specific fitness needs and capabilities, such as circuit and cardiovascular training, weight loss, or strength building. Also, good trainers work with your diet and offer nutritional information.

Check out the sanitary conditions. Ask how often the gym, equipment, and locker rooms are cleaned; the answer should be at least twice a day. What is the temperature in the club? It should be slightly cool, never hot. Is the club well ventilated? No matter how much of a sweat members work up, the gym should not smell. Locker rooms and showers should also be clean and odor-free.

Use due diligence. At the gym, always carry a towel and wipe off equipment after use. Some gyms, such as New York City's Asphalt Green, have spray bottles (filled with a mixture of water and a mild soap) and paper towels near equipment for patrons to use. Wash your hands after your workout. The gym should insist that members carry towels. If you plan to shower, take a separate, larger towel and shower shoes (keep them on to avoid athlete's foot). Avoid as much skin-to-equipment contact as possible. Don't wear short shorts or thong body suits without tights or biker shorts underneath.

Check for membership. Clubs with membership in the International, Health, Racquet & Sportsclub Association tend to follow basic health and sanitary rules.

--Ann Brown

GIVE STRESS A REST

Take deep breaths. The key here is to be your breathing. Sit upright, bring awareness to your breathing by following your breath as you inhale and exhale. Close your eyes and imagine you're breathing so deeply that the air is coming in through your feet and out through the top of your head. After about four times, you'll begin to feel calmer.

Meditate daily. Take five minutes to clear your mind and refocus. Sit cross-legged on the floor, with pillows to support you if necessary. Take three deep breaths and relax. Think of a word that eases your mind (e.g., peace, love). Focus on your chosen word and remain aware of your breathing.

Have a good stretch. Stress builds up in the neck, shoulders, and back, especially if you carry something heavy or participate in physically strenuous work. Sit comfortably in a chair. Interlace your fingers and place hands behind your head (not neck). Inhale and sit up tall with your shoulders relaxed. As you exhale, allow your head and arms to relax forward. After five deep breaths, release hands and slowly roll your head up to the starting position. Stretch frequently at your desk and take leisurely strolls during lunch. Exercise increases your stamina and releases chemicals that stabilize your mood.

Create a soothing atmosphere. If you can, play music (at a low volume when you're at your desk or office). Surround yourself with items that make you feel relaxed or that make you smile.

Surround yourself with positive people. Nix the negativity by steering clear of chronic complainers, whether they're professional colleagues, friends, or relatives. Instead, engage in positive interactions with encouraging family members and co-workers because these interactions are less stressful and their attitudes may affect you.

Communicate that you're overwhelmed. Only commit yourself to things that you can realistically complete, otherwise, be honest about your inability to perform a particular task in a certain time frame. If you can't meet a deadline, contact your clients and set a later date. Realize that it's better for them to receive a superior product later than to get poor-quality work sooner. Also, let your co-workers know when you cannot take on additional tasks.

--Kellye Davis & Kirk Charles

GET YOUR ZZZ's

Manage your beverage intake. Avoid caffeine, alcohol, and tobacco. Coffee, tea, chocolate, and cola drinks are all high in caffeine. Although alcohol is a depressant, research has shown that it, as well as tobacco, upsets sleep patterns and prevents people from experiencing a deep rest. Avoid all of these substances four to six hours before bedtime.

Engage in daily physical exercise.

People with office jobs have far more trouble with insomnia than people whose work is physical in nature. Fifteen minutes a day of exercise will give your body the activity and oxygen it needs to help you relax more and sleep longer.

Reserve your bed for the purpose of sleep. When you get into bed, your body should be programmed to shut down and get rest. So avoid eating, reading, working, or watching television in bed. It will confuse your body and prolong the process of getting to sleep.

Sleep in a well ventilated room. Fresh air and a room temperature between 60-65 degrees will provide the best sleeping conditions. Keep the thermostat down and adjust your temperature from inside the bed with the appropriate amount of sheets or blankets.

--Hasani Pettiford