Ten tips that will improve your life, now!

May 28, 2020

When we think about our life, we must think about our body. Keeping our mind and body in good health is essential for a long and active life. We must incorporate exercise into our weekly routine to keep our physical frame strong and reduce our stress. We must also be mindful of what goes inside our bodies to stave off chronic illness and keep our delicate system in good condition.

Here are 10 tips to get you on the road to a better you:

1. Morning movement

Begin each morning with gentle stretching, yoga, Pilates or a brisk walk. Whenever possible, let the sunlight hit your face and skin so it can assist the production of serotonin which is our feel good, happy, calm and content hormone.

2. Prepare your own food

Control the quality and quantity of oil, salt and sugar that is used in your meals by preparing your own. It will save you money and allow you to maintain a healthier diet. Instead of processed foods, fill your plate with fresh produce.

3. Lower cholesterol

According to Dr. Eugenia Gianos, cardiologist at NYU Langone Medical Center, you can lower your cholesterol levels through dietary and lifestyle changes. So, fill up on fiber-rich foods like oatmeal, apples, prunes, and beans that keeps your body from absorbing too much cholesterol. Avoid meats like beef, lamb, pork and poultry with skin. When you eat healthier, you not only reduce your cholesterol, but you reduce your chances of suffering from heart disease, stroke, or atherosclerosis.

4. Reduce risk of heart disease

With some lifestyle changes, you can reduce your risk of heart disease and reverse damages from unhealthy habits. Try eating plenty of fruits and vegetables, fiber- rich whole grains, nuts, legumes and seeds. Plus, opt for fish like omega-3-rich salmon over red meats or even try eating some meals without meat and dairy products all-together. You can start out with “Meatless Monday.”

5. Mid-day movement

Go for a walk after lunch as a quick pick-me-up instead of going for that second cup of coffee. Studies suggest that regular walking can assist in the prevention of type 2 diabetes, osteoporosis and maintaining a healthy weight.

6. Eliminate stress

Chronic stress exposes your body to unhealthy, persistently elevated levels of stress hormones like adrenaline and cortisol. Try easing your mind through meditation, talk or physical therapy and/or exercise.

7. Control blood sugar

Did you know certain carbohydrates raise blood sugar levels quickly? Carbohydrates are categorized as simple or complex, but the distinctions are not as simple as it seems. The three common types of carbohydrates are sugars, starches, and fibers. So, the most important thing is choosing the carbs that give you the most bang for your buck in terms of vitamins, minerals, and fiber. Processed foods tend to be high in simple carbohydrate while very low in vitamins, minerals and fiber. But choosing less processed carb foods and paying attention to how much you are eating can make a big difference in your blood sugar and overall health.

8. Maintain digestive health

When you maintain your digestive health, you’re helping your digestive system to function more efficiently, which positively impacts your overall health and sense of wellness. Try limiting foods that are high in fat, choose lean meats, incorporate probiotics into your diet, eat on schedule, keep hydrated, exercise regularly, eat a high-fiber diet, and get both insoluble and soluble fiber intake. Consider supplements like psyllium- rich Metamucil which helps bulk up your stools and keeps waste moving through your intestines, promoting digestive health*.

9. Evening movement

Have a pet or children? Take them for a walk or play with them to get in extra exercise and time with them. Give yourself a target of walking briskly for at least 30 minutes a day to feel physically better.

10. Make room for mindfulness

Dedicate space and time to simply rest, breathe, and relax. Research found that just 25 minutes of mindfulness meditation for three days significantly reduces stress. Be present, be still, just be. To get a sense of mindfulness meditation, you can try one of the guided recordings by Dr. Ronald Siegel an assistant clinical professor of psychology at Harvard Medical School. They are available for free at www.mindfulness-solution.com.

*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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