HAVE BREAKFAST: It is important for a bunch of reasons. It jump-starts your metabolism and stops you from overeating later. Plus, studies show that adults who have a healthy breakfast do better at work, and kids who eat a morning meal score higher on tests. If a big plateful first thing is not for you, keep it light with a granola bar or a piece of fruit. Just do not skip it.
PLAN
YOUR MEALS: It will help you save time and money in the long run.
Block out some time, then sit down and consider your goals and needs. Do you
want to lose weight? Cut back on sugar, fat, or carbs? Add protein or vitamins?
Meal prep keeps you in control. You know what you are eating and when. A bonus:
It will be that much easier to skip those doughnuts in the breakroom at work.
DRINK
PLENTY OF WATER: It can do so many good things for you. Staying hydrated
is at the top of the list, but it may also help you lose weight. Another reason
to go for H2O? Sugary drinks are linked to obesity and type 2 diabetes. If you are
not a fan of plain water, add flavor with slices of orange, lemon, lime,
watermelon, or cucumber.
TAKE AN
EXERCISE BREAK: Don't just grab another cup of coffee -- get up and move.
Do some deep lunges or stretches. It is great for your body and mind. Just 30
minutes of walking five times a week may help keep the blues at bay. And if you
cannot do those minutes all at once, short bursts help, too.
GO
OFFLINE: Checking your email and social media a lot? Sure, your
friends' and family's latest updates are just a click away, but do you really
need to see pictures of your cousin's latest meal? Let it wait until morning.
Set a time to log off and put the phone down. When you cut back on screen time,
it frees you to do other things. Take a walk, read a book, or help your cousin
chop veggies for their next great dinner.
LEARN
SOMETHING NEW: New skills help keep your brain healthy. Sign up for a
dance class or a creative writing workshop. Better yet, master a new language.
The mental work it takes can slow the signs of aging and may even delay the
effects of Alzheimer's disease.
DON'T
SMOKE: If you light up, quit. It is a big move toward better
health. Your body repairs itself quickly. As soon as 20 minutes after your last
cigarette, your heart rate and blood pressure drop. Why wait? Kick the habit,
today. Your doctor will be happy to help you get started.
SLEEP
WELL: There are almost too many benefits to list. A good
night's sleep keeps you in a better mood, sharpens memory and focus, and helps
you learn new things. In the long term, it lowers your risk of heart disease
and helps you keep trim. Aim to get 7 to 9 hours a night. For the best rest, do
it on schedule -- turning in and waking up at about the same times every day.
TRAIN
YOUR MUSCLES: Strength training helps your body trade fat for muscle
mass. That means you will burn more calories even when you're being a couch
potato. But these workouts can also help you slim down, strengthen your heart,
and build up your bones. Do strength-training exercises -- like push-ups,
lunges, and weight-lifting -- at least twice a week.
HEAD
OUTDOORS: A few minutes in the sunshine raises vitamin D levels,
and that is good for your bones, your heart, and your mood. Plus, being outside
means you are more likely to move your body instead of parking it in front of
the TV or computer. Choose nature over city streets if you can. One study found
that people who strolled in urban green spaces were calmer than people who
walked in built-up areas.
KEEP
YOUR BALANCE: If you are young and active, good balance will help you
avoid injuries. If you are older, it will keep you active longer and lower the
chances you will fall and break a bone. No matter your age, good balance means
better muscle tone, a healthier heart, and greater confidence. Yoga and tai chi
are great ways to work on it, but just about anything that keeps you moving,
even walking, can help.
BE
MINDFUL: It can mean meditating or simply stopping
to smell the roses. However you do it, studies show mindfulness slashes stress,
relieves pain, and improves your mood. And scientists are beginning to
understand how. One study found that 8 weeks of regular meditation can change
parts of your brain related to emotions, learning, and memory. Even washing
dishes can be good for your brain, as long as you do it mindfully.
REVIEWED BY: Melinda Ratini, DO, MS, WebMD on October 01, 2020
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Kaiser Permanente: “The
Importance of Eating a Good Breakfast.”
Let’s Move.gov: “Plan a Healthy
Meal.”
Mayo Clinic: “Fitting in
fitness: Finding time for physical activity.”
National Institutes of Health:
“Reduce Screen Time.”
National Heart, Lung, and Blood
Institute: "Why Is Sleep Important?"
Harvard University: "Sleep
and Mood." "Sleep, Learning, and Memory," "A prescription
for better health: go alfresco," "Better Balance for Better
Health."
National Sleep Foundation:
"Improve Your Memory with a Good Night's Sleep."
U.S. Department of Health and
Human Services: "Why is Sleep Important?"
University of California,
Berkeley Greater Good Science Center: "Mindfulness."
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of Personality and Social Psychology, 2003.
Hanley, A. Mindfulness,
October 2015.
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Neuroimaging, Jan. 30, 2011.
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Sports Medicine, February 2015.
National Institute of Arthritis
and Musculoskeletal and Skin Diseases: "Preventing Falls and Related
Fractures."
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Medicine Reports, July-August 2012.
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"Strength and Resistance Training Exercise."
Much Love,
Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit
#IWantYou2LiveWell #FeelFree2SignUpAndFollow
The Goal is to Always Make You Aware of What Concerns
Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent
Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What
You Don’t Know is Sick.
"It's Not Selfish to Love Yourself, Take Care
of Yourself and to Make Your Happiness a Priority. It's a Necessity."
(Mandy Hale)
"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel."
(Eleanor Brown)
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