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10 Healthy Resolutions
Thinking
about making some healthy changes for the new year? Here are some basic
lifestyle tune-up suggestions:
1.
Eat at least 5 servings of fruits and vegetables per day.
A
half cup of cooked vegetables, one cup of raw, leafy vegetables, or one small
whole fruit counts as one serving.
2.
Avoid drinking coffee all day.
Aim
for 6 to 8 glasses of fluids per day. Have plain or lemon water, unsweetened
juice, skim milk, or herbal tea, such as chamomile, peppermint, and fruit
tea.
3.
Exercise regularly.
An
ideal combination includes aerobic exercise, weight-training, yoga, stretching,
and recreational activities, such as dancing and swimming. Get exercise during
your regular daily activities by walking at lunch and taking the stairs instead
of the elevator.
4.
Cut down on the "bad" fats.
Reduce
the
amount of saturated fats and trans fatty acids in your diet. Saturated
fats are found in animal products such as meat and butter, and processed
foods.
Vegetable shortening, some types of margarine, french fries, and
processed foods contain trans fatty acids and partially hydrogenated
oils. Cook
with olive and canola oils.
5.
Chew your food thoroughly.
Many
digestive problems such as bloating, gas, and stomach discomfort can be
alleviated by taking the time to carefully chew food. Just think that whatever
food you don't chew properly, your stomach and intestines have to break down
later.
6.
Limit your intake of sugar.
Sugar
increases triglycerides, cholesterol, and insulin, and can impair the immune
system. Check food labels and look for hidden sugar such as corn syrup, sucrose,
glucose, and lactose.
7.
Do what you can now to prevent osteoporosis.
Eat
calcium-rich foods such as low-fat dairy, calcium-fortified orange juice, canned
salmon or sardines with bones, and dark leafy green vegetables such as collard
greens, mustard greens, and kale. Avoid foods that deplete calcium, such as soft
drinks and high protein diets.
8.
Make relaxation a regular part of your life
Chronic
stress can lead the way to poor digestion, a weak immune system, high blood
pressure, and many other conditions. Proper breathing and meditation
techniques are effective ways of coping with stress.
9.
Get a good night's sleep.
Restful
sleep is essential for a fully functioning mind and body. This means avoiding
caffeine and alcohol, which can disrupt sleep. In addition, sugary snacks before
bed can affect blood sugar levels and disturb sleep.
10.
Develop and nurture your support network.
Maintain
meaningful and fulfilling relationships with family and friends. These
relationships nourish our heart, body, and soul.
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