- Post By Gloria Julius
- 1 year ago
Many people get active to improve overall health, build muscle, and of course, get a killer body, but working out has above-the-neck benefits, too. For the past decade or so, scientists have pondered exercise and nutrition can boost overall health. Regardless of age or fitness level, studies show that making time for exercise and adjusting your diet provides some serious mental benefits. In this post, we’ll talk about tips on how to take care of our bodies; both our physical and mental well-being. Remember, it’s important to turn healthy behaviors into habits – practice these tips regularly to make them part of your lifestyle.
EXERCISE
You knew that was coming, didn’t you?! Exercise has numerous benefits, including improving heart health to reduce the risk of heart disease, and mental health by reducing anxiety and depression by improving self-esteem and cognitive function.The American Heart Association (AHA) recommends at least 150 minutes per week of moderate aerobic exercise or 75 minutes per week of vigorous aerobic exercise or a combination of the two. We can easily meet these goals by exercising for 30 minutes per day, five days per week.
Examples of aerobic exercise include running, rowing, cycling, swimming, walking, hiking, and dancing.
Choose a Healthy Nutrition Routine
Here are some specific recommendations on eating for a healthy body and mind:
CONTROL YOUR PORTION SIZES.
Fill the majority of your plate with colorful nutrient-rich, low-calorie foods, such as fruits and vegetables.
Be realistic about how much food you’ll actually need to feel full – our eyes can get the best of us, especially when we’re at a buffet or when we’re using larger plates. You probably don’t need as much as your eyes tell you.
LOAD UP ON VEGETABLES AND FRUITS.
Just be sure to limit the ones that are fried, covered in thick sauces, or canned in heavy syrups.
Select Whole, Fiber-Rich Grains.
Examples include whole-wheat or whole-grain bread, brown rice, oatmeal, barley, and buckwheat.
A simple rule is to look for “whole” as the first word on the ingredients list. Even food items labeled as “wheat” may not be “whole wheat” unless designated as such.
LIMIT YOUR SODIUM INTAKE.
Excess sodium contributes to high blood pressure, a risk factor for cardiovascular disease. The AHA recommends a goal of 1,500 mg of sodium per day or less. Packaged and processed food may have surprisingly high sodium content, so make sure most of your food is fresh and unprocessed.
LIMIT UNHEALTHY FATS.
Saturated and trans fats can raise your low-density lipoprotein (LDL) cholesterol and increase your risk for unwanted disease. To avoid these fats, limit your intake of pastries, red meat, processed meats, and fried foods.
Trade these for monounsaturated and polyunsaturated fats, found in such foods as olive oil, avocado, almonds, cashews, salmon, and anchovies.
LAUGH MORE
It seems that there’s something to the age-old saying, “Laughter is the best medicine.” Research has demonstrated that laughter has an immediate effect as a vasodilator, causing your blood vessels to dilate and decreasing blood pressure. Laughter also releases endorphins, natural chemicals in the body. Endorphins promote a sense of well-being and relieve stress. Check out what a good belly laugh does to your heart rate!
MAINTAIN POSITIVE RELATIONSHIPS
Studies have demonstrated that people with strong social ties tend to live longer, healthier lives than those without social connections. Furthermore, those who are less lonely tend to have a more positive mental health.
MINIMIZE STRESS
Stress can wreak havoc on our bodies by increasing blood pressure, and putting a strain on our body both mentally and emotionally. It also weakens our immune system and makes us more likely to engage in unhealthy behaviors, such as overeating and cigarette smoking.
Some stress-fighting activities include exercising, meditating, sleeping, laughing, unplugging from technology to relax, and enjoying good conversation with friends.
