Improve Overall Health through Nutrition and Exercise

 

Most of us realize that carrying extra weight can contribute to a myriad of health problems such as diabetes, high blood pressure, heart disease, joint problems and certain types of cancer. Body mass index, or BMI, is the ratio of a person’s weight to height. A healthy BMI ranges between 18.5 and 24.9, with a BMI of over 25 considered as overweight, however weight and BMI are not the only determinates of health. Many of us become more sedentary as we grow older and, even if we maintain a good weight to height ratio, our health and energy levels can be affected by lack of activity and poor eating habits. Here are a few tips on how to improve overall health and increase your get up and go through nutrition and exercise.

Nutrition Tips

• Avoid fad diets. They are generally hard to stick with long term and often unhealthy.
• Eat a variety of natural, unprocessed foods including fruit and vegetables with every meal. Aim for 4 to 5 servings each of fruit and vegetables a day; incorporating both raw and cooked.
• Limit your intake of unhealthy and saturated fats which increase your risk of obesity and serious health problems. Instead, consume good fats such as avocado, olive oil, nuts and flax seed. Healthy fats contain antioxidants and vitamins and tend to lower bad cholesterol and raise good cholesterol, reducing the risk of high blood pressure and heart disease.
• Increase your consumption of low-fat and non-fat dairy products. Greek yogurt is high in protein and calcium and can be used as a substitute for both mayonnaise and sour cream. It is also delicious blended with fruit and kale or spinach for a nutrient-packed smoothie.
• Steer clear of white breads and rice and over processed grains. Fiber is essential for good health and energy, and simple, processed carbohydrates are a poor source. Instead, eat fiber-rich whole grains every day.
• Consume 2 or 3 servings of lean meat or other low-fat protein source every day. Protein is essential for building muscle, healing wounds, preventing illness and increasing energy. Whey protein is also a tasty way to increase your protein intake while preventing your muscles from breaking down when you exercise. Whey protein powder is delicious when mixed with water, milk or nutritious fruit and veggie smoothies.

Exercise Tips

• Consult a doctor before beginning a new exercise program; especially if you have been inactive.
• Choose a fitness program you think you’ll enjoy and start slow. Pushing yourself too fast for results can lead to burn-out or injury, causing you to give up or forcing you to stop.
• Consider a work-out plan geared toward your lifestyle and fitness goals. If your ambition is to slim down, cardio mixed with light resistance such as the Slim in 6 Workout Program will lead you toward weight loss success, increased energy and better overall health. If you want to bulk up and build muscle, the P90X series is geared to help you achieve the chiseled look you desire. Power walking or jogging in your neighborhood or nearby park, combined with some light weight training, is also great for beginners.
• Warm up by stretching, and drink plenty of water and other hydrating fluids when you exercise.

Remember, fitness is not just about body size or medical problems but also energy level and overall wellbeing. Don’t use your age as an excuse to slow down, contact us and learn more about how to achieve better health through nutrition and exercise.