By Kayla Ramsey, D.O., Hoag Medical Group, San Clemente
It is important to treat your body well and the new year is a perfect time to reenergize your body and mind with a good diet, exercise and quality sleep.
Cardiovascular Exercise
Exercising a minimum of 150 minutes of moderate intensity per week reduces cardiovascular risk (heart attack and stroke), improves glycemic control and helps with weight loss.
Strength Training
Strength and resistance training increases bone mass and reduces age related fractures due to osteoporosis. This can include walking, swimming or biking.
Nutrition
Making dietary changes can help reduce cardiovascular disease, decrease incidences of cancer, treat obesity, and prevent type 2 diabetes. Two diets that have been studied are the Mediterranean and DASH diets, which focuses on decreasing red meats and processed foods with refined grains and sugars, and increasing fruits, vegetables and plant-based fats and proteins (beans, whole grains, nuts).*
Quality Sleep
The American Academy of Sleep Medicine suggests a minimum of 7 hours of sleep per night for adults. Having good sleep hygiene includes going to sleep at regular times, having a quiet dark room, avoiding caffeine, alcohol and large meals before bedtime, and avoiding electronic devices in bed.
If you are good to your body, you can prevent many health-related conditions. Start to implement small changes and you will be more successful in the long run. Identify your goal and then create an individualized plan to achieve it and be sure to include your health care team to help you achieve your wellness goals!
*Research supported by The American college of Cardiology (ACC) and American Heart Association (AHA).
