TAKE STEPS TOWARDS A HEALTHIER, HAPPIER YOU IN 2019
BE BALANCED With health information and products so easily accessible, there isn’t a better time than now to start improving yourself. Simply incorporate the basics into your daily routine—good nutrition, adequate exercise and a daily supplement—and start down the path toward better health.
PLAN A NUTRITIOUS DIET The Dietary Guidelines for Americans describes a healthy diet as one that emphasizes fruits, vegetables, lean meats, poultry, sh, beans, eggs, nuts, whole grains and fat-free or low-fat milk products. It should be low in saturated fat, trans fat, cholesterol, salt and added sugar.
• Warm weather makes fresh produce more easily accessible. Eat more fruits and vegetables by setting freshly washed and prepared produce on the kitchen counter or at eye level in the fridge. At every meal, make sure half your plate is made up of fruit and vegetable servings.
• One-fourth of your plate at every meal should be made up of grains, such as wheat, rice, oats, cornmeal or barley. People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases.
• The remaining one-fourth of your plate should be lean or low-fat cuts of meat, plant-based protein or seafood.
GET REGULAR EXERCISE The Department of Health and Human Services recommends an adequate amount of exercise every day. This guide can point to the right amount of exercise to add to your schedule:
• Get at least 150 minutes of moderate aerobic activity every week. For best results, spread the time out over several days.
• Do strength training exercises at least twice a week. Lifting weights builds muscle, which means the body burns more calories—even at rest.
• It’s important to keep in mind that when people are active, they produce more free radicals. The antioxidants found in supplements can help buer any negative effects of a workout.
Improving your diet, exercising regularly, taking a daily supplement and getting enough restorative sleep are all important steps to overall wellness. Work to incorporate each step into your daily routine until you reach your goal of good health, and find more health-conscious tips at eLivingToday.com.
Speaking of supplements, this trend in health has been growing in popularity in all ages and genders, but women aged 40 and older have really created a niche market. Why? Well, at age 40, a woman’s body really starts to change. According to Kristin Kirkpatrick, MS, RD, manager of wellness nutrition programs at the Cleveland Clinic Wellness Institute, “Your body probably isn’t working the same way at 40-plus as it was at 20.” This is why it’s more important than ever to supplement, especially if you don’t stick a well-rounded diet every day.