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November 10, 2008 |
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Love and tolerance
Published
as a service for the residents of and visitors to the Dadeland neighborhood.
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Health tips that are good for you
Doing a little isn’t enough? Try different ways to stay healthy Nutrition • Buy whole foods, whether canned, frozen or fresh from the farm and use them in place of processed foods whenever possible. • Reject foods and drinks made with corn syrup, a calorie dense, nutritionally empty sweetener that many believe is worse for your body than sugar. • Start each dinner with a mixed green salad. Not only will it help reduce your appetite for more caloric foods, but it also will automatically add veggies to your meal. Physical fitness • Do a squat every time you pick something up. Instead of bending over in the usual way, which stresses the lower back, bend your knees and squat. This forces you to use your leg muscles and will build strength. • Every time you stop at a traffic light (or the bus), tighten your thighs and butt muscles and release as many times as you can. (Don’t worry, no one will see it!) This will firm leg and buttock muscles, improve blood flow — and keep you mildly amused! • Whenever you’re standing on a line, lift one foot a half-inch off the ground. The extra stress on your opposite foot, ankle, calf and thigh, plus your buttocks, will help firm and tone muscles. Switch feet every few minutes. Stress control • Give your partner a hug every day before work. Studies show this simple act can help you remain calm when chaos ensues during your day. • Have a good cry. It can boost your immune system, reduce levels of stress hormones, eliminate depression, and help you think more clearly. • Twice a day, breathe deeply for three to five minutes. Sleep • Sprinkle just-washed sheets and pillowcases with lavender water. The scent has been shown in studies to promote relaxation, which can lead to better sleep. • Buy a new pillow. Studies show that pillows with an indent in the center can enhance sleep quality and reduce neck pain. Also, try a “cool” pillow — one containing either all-natural fibers or a combination of sodium sulfate and ceramic fibers that help keep your head cool. • Eat a handful of walnuts before bed. You’ll be giving yourself a boost of fiber and essential fatty acids along with the amino acid tryptophan — a natural sleep-inducer. Physical fitness at your stair steps and free
It’s an opportunity with superb potential — with significant benefit for your health and pocketbook. Stair climbing is good for you. And think about it! Not riding the elevator saves electricity, lowers elevator maintenance, and reduces your monthly maintenance fee. On the other hand, it eliminates meeting people in the elevator. Try it in the staircase. It adds even more charm and challenges. Sore muscles Did you work too hard in your garden or back yard over the weekend? Did you just start a new weight lifting or running workout? Here are some tips for getting rid of those sore muscles: • Stretch before and after activity. • Warm up, don’t just jump right in to your activity. • Stay hydrated with water or sports drinks. • Get a massage. • Use an ice pack on the sore area. • Take a warm bath. • Drink one tablespoon of apple cider vinegar. • Eat lean protein, this will reduce healing time. • If the soreness seems more like “pain,” get to your doctor immediately. Do a little, get a lot The notion that good health can come in small tidbits is not really new. Research shows that making small changes can add up to a big difference has been quietly accumulating for awhile. For example, a study published in the Archives of Internal Medicine in 2004 found that adding just 30 minutes of walking per day was enough to prevent weight gain and encourage moderate weight loss. And if 30 minutes is still too much, another study published in Medicine & Science in Sports & Exercise found that three brisk 10 minute walks per day were as effective as a daily 30 minute walk in decreasing risk factors for heart disease. The same thing goes for food. Reducing fat intakes and cutting down on sugar can make a difference. Buying foods that are reduced in unnecessary fats and cholesterol will make a difference overall. So next time you spend 15 minutes searching for a close parking space, perhaps you can benefit more from a brisk long distance walk to the door.
An apple a day |
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Try
different ways to stay healthy.