Bump up your Exercise
Exercise is not always at the top of everyone's list but try to maximize your free time with a quick workout. Try to squeeze in a 30 minute walk in the morning when you first wake up or in the evening when you get home. Mix it up by swimming (water aerobics are great), taking a yoga class, or lifting weights. Get the family involved by playing tennis or shooting hoops together or go for bike ride.
Stress is an inevitable part of everyone's life, but there is no need to worry! I have a few simple tips that can help to manage stress levels. Listen to classical to relax your brain and body. Eat healthy; try to plan ahead for a meal full of veggies, fruits and protein. Fish with high levels of omega-3 fatty acids are said to help reduce stress. Take a deep breath and focus on something other than the stressful situation for 3 to 5 minutes. Laugh. It will release endorphins that can improve your mood and make you smile. And last but not least, get enough sleep!
Get Enough sleep
Lack of sleep is one of the key causes of stress, so work on getting into a regular routine of better sleep. It will benefit your heart, weight and mind. A good night's sleep can improve your memory, spur creativity, increase your attention span and even help achieve your weight loss goals.
Drink plenty of water
Drinking water also improves skin tone, helps to energize your muscles and helps maintain the balance of body fluids that your body requires. Substituting water for higher calorie beverages is also a good way to help jump start weight loss.
Wash your hands
Washing your hands is the best way to prevent the spread of infection and illness. It's a simple 30 second procedure that many people skip. When you have the option, warm water is better than cold and liquid soap helps reduce waste and is often less contaminated. However, if cold water and a bar of soap are your only options, any quick wash/rinse is better than nothing.
Bundle up for warmth
Studies have shown that shivering can decrease the immune system's ability to fight off an infection, such as a cold and I hate to say it but, mom was right; wearing a hat when outside in the cold is one of the best ways to stay warm. Your head is the part of your body that loses the most heat, so be sure to wear your hat when stepping out in the cold!
Be Smoke FREE
We all know the harmful effects of smoking; respiratory diseases, heart disease and even death.
But, did you know that non-smokers also have stronger bones, whiter teeth and healthier skin? If you're currently a smoker, break the habit! If not for your health and wellbeing, then do it for those around you. According to the American Cancer Society, tobacco smoke contains more than 7,000 chemical compounds. More than 250 of these chemicals are known to be harmful, and at least 69 are known to cause cancer.
Get exams and screenings
It is important to be an active participant in your own health and wellness. As you get older you run a higher risk for developing common conditions such as high blood pressure and heart disease, diabetes and cancer. You're best defense against the development of these conditions are annual screenings to, at the very least, detect the early development of certain conditions.
Get your vaccinations
With aging, the immune system can get suppressed so annual vaccinations, such as the flu shot, are a must. If an elderly person gets the flu and as a result, gets dehydrated, it can be very serious. Recommended vaccines for seniors include; Influenza, Tetanus, Diphtheria, Pertussis, Varicella (Chickenpox), Zoster (shingles,) Measles, Mumps, Rubella (if you were born in or before 1957). If you've traveled or plan to travel outside the United States, please consult your physician for other vaccines that might apply.
Maintain Portion Control - Focus on what you put on your plate
One of the best ways to maintain a healthy weight is through portion control. It is common to underestimate the number of calories consumed each day. Here are a few tricks to manage portion control. Don't skip meals, this often results in larger portions during your next meal. Three small meals a day is recommended. When eating out; ask the server to only put half the meal on your plate and the other half in a take-out box. Plan your meals and write down what you eat, including calories. There are also a number of apps that can help you count calories, such as Lose it.
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