Womens Health Tips:
Womens health tips for the heart, mind and body…
Looking for the path to a healthier you? It is not difficult to find. The journey begins with some simple changes to your lifestyle. The right diet, exercise and anti-stress plan all play an important role.
Healthy Heart ❤️ Diet:
There is a simple recipe if your goal is to keep away problems like heart disease and stroke.
Eat More Fruits & Vegetables:
- Choose whole grains. Try the brown rice instead of white. Switch to whole wheat pasta.
- Choose lean proteins like poultry, fish, beans and legumes.
- Reduce processed foods, sugar, salt and saturated fats.
When eating healthily, flexibility often works better, says Joyce Meng, MD, assistant professor at Pat and Jim Calhoun Cardiology Center at UConn Health. If you like to follow a strict diet, try it. Otherwise, that’s fine. “Find what works for you.”
Tricia Montgomery, 52, founder of the K9 Fit Club, knows firsthand how the right diet and lifestyle can help. For her, choosing healthy foods and planning small, frequent meals works well. “I don’t deny anything,” he says. “I still have dessert – lime pie, yum! – and I love frozen gummy bears, but moderation is the key.”
Exercise Every Day:
The more active you are, the better, says Meng. Exercise improves heart health, increases muscle and bone strength and protects health problems.
womens health tips aim for 2 and a half hours of moderate activity, such as walking briskly or dancing, every week. If you’re okay with an intense workout, keep things like running or playing tennis for 1 hour and 15 minutes a week. Also add a couple of days of strength training.
If you are busy, try short bursts of activity during the day. He walks often. A good goal is 10,000 steps a day. Take the stairs. Park your car away from your destination.
Montgomery is practiced every day, often with his dog. Adding lunges, squats and ladders to a walk, turns it into a power training. “I’m also a big Pilates fan,” he says.
When you lose weight, you reduce the risk of heart disease, type 2 diabetes and cancer.
Look for a slow and steady fall. Try to lose 1-2 pounds a week by being active and eating better.
“It doesn’t have to be an hour of intense training every day,” says Meng. “Any little help.”
As you get better, make up your time and your effort. If you want extreme weight loss, try 300 minutes of training per week.
“Eating a healthy diet will go a long way,” says Meng. Start by cutting sugar, which he says often hides in plain sight – in items bought in stores like salad dressings, packaged bread and nuts. Try to avoid soda and sugar drinks too.
Visit Your Doctor:
Get regular checks. Your doctor keeps track of your medical history and can help you stay healthy. For example, if you are at risk of osteoporosis, a condition that weakens your bones, you may want to take more calcium and vitamin D.
Your doctor may recommend screening tests to keep an eye on your health and identify early conditions when they are easier to treat.
Keep the lines of communication open. “If you have any questions, ask your doctor,” says Meng. “Make sure you understand things with satisfaction.” If you are worried about a drug or a procedure, talk to it.
It can be a problem for your health. You probably can’t avoid it altogether, but you can find ways to alleviate the impact. Don’t take too much. Try to set limits with yourself and others. It’s okay to say no.
To relieve stress, try:
- Deep breathing
- Eat healthy
- Talk to a friend, family member or professional counselor.
Create Healthy Habits:
If you make the right choices today, you can avoid problems tomorrow.
- Brush your teeth twice a day and floss every day.
- Not smoking.
- Limit your alcohol. Keep it for a drink a day.
- If you have a drug, take it exactly as prescribed by your doctor.
- Improve your sleep. Aim for 8 hours. If you have difficulty closing your eyes, consult your doctor.
- Use sunscreen and stay away from the sun from 10 to 15
- Wear your seat belt.
- Take time every day to invest in your health, says Meng.
He paid for Montgomery. He says he has overcome health problems, feels well and has a positive vision. “My life”, he says, “has changed forever”.