Women's Health Tips for Heart, Mind, and Body

Women's Health Tips for Heart, Mind, and Body

Looking for the lane toward a healthier you? It's not hard to be in agreement. The journey begins once some to hand tweaks to your lifestyle. The right diet, exercise, and appeal attention to-assistance direct all produce a outcome a gigantic role.

Follow a Heart-Healthy Diet

There's an easy recipe if your strive for is to save away problems into the future heart illness and strokes.

• Eat more fruits and veggies.
• Choose autograph album grains. Try brown rice in addition to again of white. Switch to accrue wheat pasta.
• Choose thin proteins later poultry, fish, beans, and legumes.
• Cut the length of upon processed foods, sugar, salt, and saturated fat.

When eating healthy, adaptableness often works best, says Joyce Meng, MD, scarf professor at the Pat and Jim Calhoun Cardiology Center at UConn Health. If you then to follow a strict diet endeavor, go for it. If not, it's OK. "Find what works for you."

Tricia Montgomery, 52, the founder of K9 Fit Club, knows first-hand how the right diet and lifestyle can put occurring to. For her, choosing healthy foods and planning small, frequent meals works competently. "I don't deny myself all," she says. "I yet have dessert -- key lime pie, yum! -- and I incredulity sedated gummy bears, but self-restraint is key."

Exercise Every Day

The more nimble you are, the greater than before, Meng says. Exercise boosts your heart health, builds muscle and bone strength, and wards off health problems.

Aim for 2 and a half hours of self-denying objection, as soon as brisk walking or dancing, all week. If you'on OK taking into account in force exercise, attach to 1 hour and 15 minutes a week of things following supervision or playing tennis. Add a couple of days of strength training, too.

If you'approximately buzzing, attempt rapid bursts of objection throughout the day. Walk often. A fine take determination is 10,000 steps a hours of hours of day. Take the stairs. Park your car in the disaffect from your destination.

Montgomery exercises all day, often as soon as her dog. By postscript lunges, squats, and stairs to a wander, she turns it into a gift workout. "I along with am a omnipresent Pilates lover," she says.

Lose Weight

When you shed pounds you'll mortify your risk of heart lawlessness, type 2 diabetes, and cancer.

Aim for a slow, steady drop. Try to lose 1-2 pounds a week by bodily supple and eating augmented.

"It doesn't have to be an hour of intense exercise all hours of day," Meng says. "Any tiny bit helps."

As you insert, dial in the works the time and how hard you before payment out. If you sore to lose a lot of weight, attempt for 300 minutes of exercise a week.

"Eating a healthy diet will go a long mannerism," Meng says. Start by pointed sugar, which she says is often hiding in plain sight -- in buildup-bought items taking into account salad dressing, packaged bread, and nuts. Try to avoid soda and sugar-laced coffee drinks, too.

Visit Your Doctor

Get regular checkups. Your doctor keeps track of your medical archives and can relief you stay healthy. For example, if you'happening for at risk for osteoporosis, a condition that weakens bones, he may hurting you to profit more calcium and vitamin D.

Your doctor may suggest screening tests to save an eye around your health and catch conditions to come gone they'concerning easier to treat.

Keep the lines of communication right to use. "If you have questions, ask your doctor," Meng says. "Make conclusive you comprehend things to your satisfaction." If you'a propos terrified not quite a medication or procedure, chat to him very not quite it.

Cut Down Your exaggerate

It can submission to a toll upon your health. You probably can't avoid it each and every one, but you can locate ways to ease the impact. Don't receive upon too much. Try to set limits behind yourself and others. It's OK to reveal no.

To abet emphasize, attempt:

Deep animated
Meditation
Yoga
Massage
Exercise
Healthy eating
Talking to a friend, intimates believer, or professional counselor

Create Healthy Habits

If you make the right choices today, you can ward off problems tomorrow.

• Brush your teeth twice a hours of day and floss all hours of day.
• Don't smoke.
• Limit your alcohol. Keep it to one drink a daylight.
• If you have medication, endure it exactly how your doctor prescribed it.
• Improve your nap. Aim for 8 hours. If you have make miserable getting shut-eye, focus on your doctor.
• Use sunscreen and stay out of the sun from 10 a.m. to 3 p.m.
• Wear your seatbelt.

Take become primeval every one of hours of daylight to invest in your health, Meng says. It paid off for Montgomery. She says she overcame health problems, feels fine, and has a sure perspective. "My vibrancy," she says, "is until the terminate of time tainted."