Tips for a Healthy Mind, Body & Spirit.
Yes, eating well offers long-term health benefits, such as reducing your
risk for heart disease, cancer and diabetes—but it delivers short-term boons
too. Making nutritious food choices can keep your energy level steady, bolster
your immunity and even help you sleep better. Don’t overwhelm yourself by
trying to overhaul your diet all at once. Small, simple changes add up. Here
are nine to get you started.
Looking for the path toward a healthier you? It's not hard to
find. The journey begins with some simple tweaks to your lifestyle. The right
diet, exercise, and stress-relief plan all play a big role.
Follow
a Heart-Healthy Diet
There's an easy recipe if your goal is to keep away problems
like heart disease and strokes.
Choose
whole grains. Try brown rice instead of white. Switch to whole wheat pasta.
·
Choose lean proteins like poultry,
fish, beans, and legumes.
· Cut down on processed foods, sugar,
salt, and saturated fat.
When eating healthy, flexibility often works best, says Joyce
Meng, MD, assistant professor at the Pat and Jim Calhoun Cardiology Center at
UConn Health. If you like to follow a strict diet plan, go for it. If not, it's
OK. "Find what works for you."
Tricia Montgomery, 52, the founder of K9 Fit Club, knows
first-hand how the right diet and lifestyle can help. For her, choosing healthy
foods and planning small, frequent meals works well. "I don't deny myself
anything," she says. "I still have dessert -- key lime pie, yum! --
and I love frozen gummy bears, but moderation is key."
The more active you are, the better, Meng says. Exercise boosts
your heart health, builds muscle and bone strength, and wards off health problems.
Aim for 2 and a half hours of moderate activity, like brisk
walking or dancing, every week. If you're OK with vigorous exercise, stick to 1
hour and 15 minutes a week of things like running or playing tennis. Add a
couple of days of strength training, too.
If you're busy, try short bursts of activity throughout the day.
Walk often. A good target is 10,000 steps a day. Take the stairs. Park your car
far away from your destination.
Montgomery exercises every day, often with her dog. By adding
lunges, squats, and stairs to a walk, she turns it into a power workout.
"I also am a huge Pilates fan," she says.
· Exercise Every Day
When you shed pounds you'll lower your risk of heart disease,
type 2 diabetes, and cancer.
It doesn't have to be an hour of intense exercise every
day," Meng says. "Any little bit helps."
"Eating a healthy diet will go a long way," Meng says.
Start by cutting sugar, which she says is often hiding in plain sight -- in
store-bought items like salad dressing, packaged bread, and nuts. Try to avoid
soda and sugar-laced coffee drinks, too.
Get regular checkups. Your doctor keeps track of your medical
history and can help you stay healthy. For example, if you're at risk for
osteoporosis, a condition that weakens bones, he may want you to get more
calcium and vitamin D.
Your doctor may recommend screening tests to keep an eye on your
health and catch conditions early when they're easier to treat.
Keep the lines of communication open. "If you have
questions, ask your doctor," Meng says. "Make sure you understand
things to your satisfaction." If you're worried about a medication or
procedure, talk to him about it.
It can take a toll on your health. You probably can't avoid it
altogether, but you can find ways to ease the impact. Don't take on too much.
Try to set limits with yourself and others. It's OK to say no.
To relieve stress, try:
· Deep breathing
· Meditation
· Yoga
· Massage
· Exercise
· Healthy eating
· Talking to a friend, family member, or
professional counselor.
Create
Healthy Habits
If you make the right choices today, you can ward off problems
tomorrow.
· Brush your teeth twice a day and floss
every day.
· Don't smoke.
· Limit your alcohol. Keep it to one
drink a day.
· If you have medication, take it
exactly how your doctor prescribed it.
· Improve your sleep. Aim for 8 hours.
If you have trouble getting shut-eye, talk to your doctor.
· Use sunscreen and stay out of the sun
from 10 a.m. to 3 p.m.
· Wear your seat belt.
Take time every day to invest in your health, Meng says.
It paid off for Montgomery. She says she overcame health
problems, feels good, and has a positive outlook. "My life," she
says, "is forever changed."
For more info please see
: https://www.facebook.com/HerbalHealthylifestyle.
Tips for a Healthy Mind, Body & Spirit
Reviewed by Healthyherballifenow
on
November 29, 2016
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