Women's health tips for the heart, mind and body

Women's health tips for the heart, mind and body

Looking for the way to better health? It is not difficult to find. The journey begins with a few simple adjustments to your lifestyle. A healthy diet, exercise and stress relief plan play an important role.

Keeping a Healthy Diet for the Heart

There is an easy recipe if your goal is to stay away from problems like heart disease and stroke.

Eat more fruits and vegetables.

Choose whole grains. Try brown rice instead of white. Switch to whole wheat pasta.

Choose lean protein such as poultry, fish, beans and legumes.

Reduce processed foods, sugar, salt and saturated fats.

By eating healthy, flexibility often works better, "says Joyce Meng, MD, assistant professor in the Pat Cardiology Center and Jim Calhoun of UConn Health Teacher. If you want to follow a strict diet, go for it. Otherwise, very well. "Find what works for you. "

Tricia Montgomery, 52, founder of K9 Fit Club, knows firsthand how the right diet and lifestyle can help you. For her, healthy food choices and planning for small frequent meals work well. "I do not deny anything," he said. "I still have dessert - lime pie, yum - and I like frozen gummy bears, but moderation is key. "

Exercise every day

The more active you are, the better, "said Meng. Exercise promotes heart health, strengthens muscles and bones and prevents health problems.

Target 2 1/2 hours of moderate activity, such as walking or fast dancing each week. If you agree with vigorous exercise, stick to 1 hour and 15 minutes a week things like running or playing tennis. Add a few days of strength training, too.

If busy, try short bursts of activity during the day. Walks often. A good goal is 10,000 steps per day. Go on the stairs. Park your car away from your destination.

Montgomery practices every day, often with his dog. By adding slots, squats and stairs to go on foot, it becomes an electrical training. "I'm also a big fan of Pilates," he says.

Losing weight

When you lose weight, you reduce your risk of heart disease, type 2 diabetes and cancer.

Points to a slow and steady drop. Try to lose 1-2 pounds a week by being active and eating better.

"There must be an hour of intense exercise every day," Meng said. Everything helps.

As you improve, check the time and difficulty with which it works. If you want to lose a lot of weight, try for 300 minutes of exercise per week.

"A healthy diet will be a long way," Meng said. Start with cutting sugar, she says she often hides naked eye - on items purchased at the store such as dressing, bread and nuts. Try to avoid carbonated drinks and coffee with sugar.

Visit your doctor

Get regular checkups. Your doctor keeps track of your medical history and can help you stay healthy. For example, if you are at risk for osteoporosis, a disease that weakens the bones, it may want you to get more calcium and vitamin D.

Your doctor may recommend screening tests to keep an eye on their healthy catch conditions and early when they are easier to treat.

Keep lines of communication. "If you have any questions, ask your doctor," Meng said. "Make sure you understand things to your satisfaction. If you are concerned about a medication or procedure, talk to him about it.

Reduce stress

You can take a toll on your health. You probably will not avoid it altogether, but you can find ways to mitigate the impact. Do not overdose. Try to set boundaries with yourself and others. It is okay to say no.

To relieve stress, try:

Deep breathing

meditation

yoga

massage

exercise

Healthy eating

Talk to a friend, family member or a professional advisor

Creating healthy habits

If you are making the right decisions today, you can avoid the problems of tomorrow.

Brush your teeth twice a day and floss every day.

No smoking.

Limit your alcohol intake. Keep it at a drink a day.

If you have any medications, take exactly as prescribed by your doctor.

Improve your sleep. Aim for 8 hours. If you have trouble keeping it closed, talk to your doctor.

Use sunscreen and stay out of the sun 10am - 3pm

Wear your seat belt.