1 Hydrate- Drink Water
Water is the principal chemical component of our bodies, making up 50-70% of our body weight- every cell, tissue and organ needs water to function properly. Water is crucial for our bodies to regulate temperature, prevent infection, lubricate joints, deliver nutrients to cells and remove waste. Being hydrated also improves our cognition, mood and quality of sleep. Despite these benefits, an estimated 75% of American adults are chronically dehydrated.
Start the day by drinking a glass of water. Whether it's while your coffee is brewing, before you shower or after you brush your teeth- make drinking a glass a water part of your morning routine and it will soon become a habit. (Rehydrating after a water-less night has its benefits too, a glass of water in the morning can; increase energy levels, boost mental performance, stimulate metabolism, and promote digestion) Slowly continue adding additional glasses of water throughout your day until you meet the US National Academies of Science, Engineering & Medicine recommended amount of 3.7 L/day (125 oz) for men and 2.7 L/day (91 oz.) for women.
Need more taste? Mix it up - make your water interesting & delicious
Add slices of your favorite citrus- lemon, limes, oranges
Try cucumber & mint
Incorporate herbs such as basil, ginger or rosemary
Crush watermelon or raspberries
Infuse with fresh/frozen berries or melons
Play with temperature :
add ice- explore infusing ice cubes with flavor (it's easier than you think!)
brew tea- enjoy hot or chilled
Enjoy fizz? Make it bubbly with sparkling water or seltzer
2. Eat Fruits and Vegetables
Nutrient dense and low calorie, fruits and vegetables are superfoods full of health benefits.The antioxidants, flavonoids and phytochemicals in fruits & veggies boost our immune system, decrease inflammation, reduce heart disease & diabetes and decrease our risk of chronic disease. The high fiber content also helps maintain a healthy gut. Incorporating more fruit and vegetables into your diet doesn’t have to be complicated. Let’s start small…
Start by eating at least 1 fruit and 1 vegetable a day
(already there? Great, continue to add more!)
What kind of fruits / vegetables do you enjoy? Eating healthy doesn’t have to taste bad, eat what you like!
Can it be prepared ahead of time? Or just thrown in your bag?
What is in season & abundant locally?
Incorporate a vegetable into your evening meal.
Choose fruit for dessert.
Challenge yourself to incorporate fruits and/or vegetables into every meal
Make vegetables the main dish
Get colorful
Get creative!
3. Move
Ever heard, a body in motion stays in motion. Or, if you don’t use it you lose it? Getting up and moving is one of the best ways we can keep our bodies healthy. Physical activity strengthens bone & muscle, helps manage weight and improves our ability to perform activities of daily living. It also increases brain health, decreases depression & anxiety and reduces risk of disease. This becomes especially important as we age for maintaining strength and balance to prevent falls and injuries. Current guidelines for adult activity per the Physical Activity Guidelines for Americans recommends 150 minutes/ week. This amount of movement can reduce the risk of heart disease and stroke ( the 2 leading causes of death in the US) as well as reduce the risk of developing diabetes and metabolic syndrome. However you break down the time, whether once a day or in small increments throughout the week, choose what works best for you and your current ability.
Go for a walk- Not in the condition to begin a fitness routine yet? That’s ok! Start small and with what you are capable of- even if it's just walking to the mailbox and back.
Walking is a great weight bearing activity that moves your body and gets you out in fresh air. Slowly increase the amount of time/ distance that you are walking, it will add up and so will the healthy benefits.
Other ways to increase movement:
-Take the stairs instead of elevator
- Park further away from stores while shopping
- Walk / bike to work if possible
- Get off public transportation one stop earlier
- Walk the dog
- Play your favorite sport
- Bring a friend!
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