Health Tips for Women before Marriage Tuts CornerThere's an easy recipe if your goal is to stay away problems like cardiovascular disease and strokes.Eat more veggies and fruits.Choose whole grains. Try brown rice rather than white. Switch to whole wheat grains pasta.Choose lean protein like poultry, seafood, coffee beans, and legumes.Cut down on processed foods, sugars, sodium, and saturated extra fat.When eating healthy, flexibility works best, says Joyce Meng, MD, assistant teacher at the Jim and Pat Calhoun Cardiology Center at UConn Health. If you want to check out a strict diet plan, do it now. If not, it's Fine. "Find what works for you."
Tricia Montgomery, 52, the creator of K9 Fit Golf club, is aware first-hand how the right diet and lifestyle can help. For her, choosing healthy foods and planning small, frequent meals is effective. "I don't deny myself anything," she says. "I still have dessert -- key lime pie, yum! -- and I love freezing gummy bears, but moderation is key."
Exercise Every DayThe more vigorous you are, the better, Meng says. Exercise increases your center health, creates muscle and bone strength, and wards off health problems.Shoot for 2 . 5 hours of moderate activity, like brisk dancing or walking, every week. If you're OK with vigorous exercise, stick to 1 hour and quarter-hour weekly of things like playing or jogging rugby. Add a few days of strength training, too.
If you're busy, try brief bursts of activity each day. Walk often. A good goal is 10,000 steps a day. Take the stairs. Park your car a long way away from your vacation spot.
Montgomery exercises every day, often with her dog. By adding lunges, squats, and stairs to a walk, she turns it into a power workout. "I also am an enormous Pilates fan," she says.Lose WeightWhen you shed pounds you'll lower your risk of cardiovascular disease, type 2 diabetes, and cancer tumor.Aim for a slow, continuous drop. Try to lose 1-2 pounds a complete week when you are productive and eating better."It doesn't need to be an hour of strong exercise every day," Meng says. "Any tiny bit helps."
Since you improve, dial up the right time and how hard you workout. If you want to lose a lot of weight, try for 300 minutes of exercise weekly."Eating a healthy diet plan will go quite a distance," Meng says. Begin by cutting glucose, which she says is often covering in plain vision -- in store-bought stuff like salad dressing, packed bread, and nuts. Try to avoid soda and sugar-laced coffee drinks, too.Visit Your DoctorGet regular checkups. Your physician keeps track of your medical history and can help you stay healthy. For example, if you're at risk for osteoporosis, a problem that weakens bones, he may want you to obtain additional vitamin and calcium mineral D.Your physician may recommend screening process tests to monitor your wellbeing and capture conditions early on when they're much easier to treat.
Keep the lines of communication wide open. "When you have questions, ask your physician," Meng says. "Be sure you understand what to your satisfaction." If you're worried about a medication or technique, speak to him about it.Cut Down Your stressIt can take a toll on your wellbeing. You probably can't avoid it completely, but you can find ways to help ease the impact. Don't take on too much. Try to set restrictions with yourself while others. It's OK to state no.To alleviate stress, try:Deep breathingMeditationYogaMassageExerciseHealthy eatingTalking to a friend, family member, or professional counselorCreate Healthy HabitsToday if you make the right selections, tomorrow you can defend against problems.
Clean your pearly whites double per day and floss every day.Don't smoke.Limit your alcohol. Keep it to 1 drink a complete day.If you have medication, take it exactly how your doctor recommended it.Improve your sleeping. Shoot for 8 hours. When you have trouble getting shut-eye, speak to your doctor.Use sunscreen and stay out of the sunlight from 10 a.m. to 3 p.m.Wear your seatbelt.Devote some time every day to invest in your health, Meng says.
It paid off for Montgomery. She says she overcame health issues, feels good, and has an optimistic outlook. "My life," she says, "is changed forever."
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