What Did We Learn This Month? Women’s Health magazine with Shailene

What Did We Learn This Month? Women’s Health magazine with ShaileneThere's a fairly easy menu if your goal is to stay away problems like cardiovascular disease and strokes.Eat more vegetables and fruits.Choose whole grains. Try brown rice of white instead. Switch to whole wheat grains pasta.Choose lean protein like poultry, seafood, beans, and legumes.Cut down on processed foods, sugars, sodium, and saturated fats.When eating healthy, flexibility often 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 program, go for it. If not, it's Acceptable. "Find what works for you."Tricia Montgomery, 52, the founder of K9 Fit Golf club, knows first-hand the way the right lifestyle can help. On her behalf, choosing well balanced meals and planning small, frequent meals works well. "I don't deny myself anything," she says. "I still have dessert -- key lime pie, yum! -- and I love frozen gummy bears, but moderation is key."Exercise Every full dayThe more vigorous you are, the better, Meng says. Exercise raises your heart and soul health, builds muscle and bone durability, 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 energetic exercise, adhere to 1 hour and 15 minutes weekly of things like participating in or jogging golf. Add a few days of strength training, too.If you're busy, try short bursts of activity during the day. Walk often. A good focus on is 10,000 steps a complete 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 a huge Pilates fan," she says.Lose WeightWhen you shed pounds you'll decrease your risk of heart disease, type 2 diabetes, and malignancy.Aim for a slow, regular drop. Try to lose 1-2 pounds a week by being dynamic and eating better."It doesn't have to be one hour of extreme exercise every day," Meng says. "Any tiny bit helps."Because you improve, dial up enough time and exactly how hard you workout. If you want to lose a total lot of weight, try for 300 minutes of exercise weekly."Eating a healthy diet will go a long way," Meng says. Start by cutting glucose, which she says is often covering in plain sight -- in store-bought stuff like salad dressing, packaged bread, and nut products. Try to avoid soda pop and sugar-laced espresso drinks, too.Visit YOUR PHYSICIANGet regular checkups. Your physician keeps track of your health background and may help you stay healthy. By way of example, if you're at risk for osteoporosis, a problem that weakens bones, he might want you to obtain additional calcium mineral and vitamin D.Your doctor may recommend screening tests to monitor your wellbeing and catch conditions early when they're easier to treat.Keep carefully the relative lines of communication open. "When you have questions, ask your doctor," Meng says. "Make sure you understand what to your satisfaction." If you're worried about a medication or procedure, speak to him about it.Cut Down Your stressIt can take a toll on your health. You almost certainly can't avoid it completely, but you will get ways to ease the impact. Don't take on too much. Make an effort to set boundaries with yourself among others. It's OK to say no.To alleviate stress, try:Deep breathingMeditationYogaMassageExerciseHealthy eatingTalking to a friend, family member, or professional counselorCreate Healthy HabitsIn the event that you make the right selections today, tomorrow you can defend against problems.Clean your teeth double a day and floss every day.Don't smoke.Limit your alcohol. Keep it to 1 drink a day.If you have medication, take it exactly how your doctor approved it.Improve your rest. 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.Take time every full day to invest in your health, Meng says.It paid off for Montgomery. She says she overcame health issues, feels good, and has a positive outlook. "My entire life," she says, "is changed forever."