Welcome the New Year with a renewed commitment to living healthy. Here are some basic lifestyle tune-up suggestions that will help keep you energized, fit and beautiful, inside and out.
Eat at least 5 servings of fruits/vegetables per day
A half cup of cooked vegetables, one cup raw leafy vegetables, or one small whole fruit counts as one serving.
Avoid drinking coffee all day
Aim for 6 to 8 glasses of fluids per day. Have lots of plain or lemon water, unsweetened juice, skim milk, or herbal tea, such as chamomile and peppermint tea.
An ideal combination includes aerobic exercise, weight-training, yoga, stretching, and recreational activities, such as dancing and swimming.
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.
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.
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.
Do what you can now to prevent osteoporosis
Eat calcium-rich foods such as canned salmon and 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.
Make relaxation a regular part of your life
Chronis 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.
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.
Develop and nurture your support network
Maintain meaningful and fulfilling relationships with family and friends. These relationships nourish our heart, body, and soul.