By Deborah Dittner
Yes…you can be healthy.
It does require listening to your body and providing your body with the best of care that you can.
What does that mean?
It means you need to look at your lifestyle choices from the foods you eat, your movement on a daily basis, how stress is managed, how you sleep, your relationships, brain health and more.
Do your research as well. Read as much as you can, listen to webinars, go to lectures, talk with neighbors, family and friends and then sort out what mostly pertains to you and any health concerns you may have. You are all individuals requiring individual needs, so everyone does not fit into the same peg.
Movement
Movement does not mean you have to go to the gym daily or keep up with long workouts. If you have a sedentary lifestyle, add in short bouts of brisk walking, cycling or stair climbing to increase your heart rate, protect your cardiovascular system and lower your blood pressure. Make movement an everyday affair by moving more and moving more often throughout the day. Gardening, vacuuming, walking the dog, playing with your children or grandchildren all add up to body movement.
Brain health
Remembering to exercise regularly is not just good for the body but is also good for the brain.
Support brain health by paying attention to your everyday necessities, recalling memories, learning and processing new information all of which helps to protect your brain from developing dementia, Alzheimer’s, neurodegenerative diseases and more.
Some may complain of brain fog, forgetting where you left your keys, forgetting people’s names or walking into a room and not remembering why you entered that room especially during times of hormonal changes such as perimenopause and menopause affecting cognitive function.
Think problem solving with crossword puzzles, jigsaw puzzles, Scrabble and card games to provide for brain longevity. Finding a hobby that you may enjoy challenges your brain and boosts happiness. This can occur by joining a book club, taking dance lessons, taking music lessons, or joining a knitting club.
Balanced meals
Support your body by eating balanced meals rich in essential nutrients. Eating healthy fat, fiber and protein at each meal will provide long-lasting energy and aid in digestion. This will also help to maintain proper blood sugar levels. Avocados are high in fiber and can be added to your morning smoothie or a few slices alongside eggs and sautéed greens providing a filling meal. Eating whole foods will protect you from post-meal fatigue, cravings and mood swings which can be caused by sugary foods or beverages. Remember to stay hydrated. Water hydrates the bloodstream, flushes toxins out of the body and improves the function of the kidneys. Black coffee can be beneficial in helping to maintain blood sugar just remember not to add sugar, flavorings or milks as this adds sugar decreasing the coffee benefits. Green tea may help in decreasing inflammation and stress hormones in the body. Again…don’t add the sweeteners as this negates the goodness. Whole nutrient dense foods are best tolerated by the body providing the necessary vitamins, minerals and more. Stay away from processed foods, foods that come out of a box or those that have greater than five ingredients. Learn to read labels to determine your best options.
Reduce stress
Manage daily stress by developing a mindfulness practice. This can consist of activities such as yoga (also a movement activity), meditation, writing in your journal to include three things you are grateful for and why, sitting out in nature or going for a hike (also movement). These types of activities are critical in the management of stress (and you know we all have some sort of stress).
Socialize
Socialization keeps our body, mind and spirit active and necessary for cognitive function. Join a friend for a walk or hike (also movement), book club or classes of interest. The mind needs stimulation as does the body and spirit. Join in, look and think outside the box and be happy!
Deborah Dittner is a family nurse practitioner and health consultant. Her mission is to transform as many individuals as possible through nutrition and lifestyle changes. www.debdittner.com