Women's Health Tips for Heart, Mind, and Body

Women's Health Tips for Heart, Mind, and Body

Are you looking for a healthy way? It is not difficult to find. The journey starts with some simple diversions for your lifestyle. The right diet, exercise and stress-relief plan all play a big role.

Follow a heart-healthy diet

An easy recipe if your goal is to keep away problems like heart disease and stroke.

Eat more fruits and vegetables.

Choose Whole Grains. Try brown rice instead of white. Switch to whole-wheat pasta.

Choose lean proteins such as poultry, fish, beans, and legumes.

Cut down on processed foods, sugar, salt, and saturated fat.

When eating healthy, flexibility often works best, said Jose Meng, MD, Pat and Jim Calhoun, assistant professor at the Cardiology Center at UConn Health. If you prefer to follow a strict diet plan, then go for it. If not, fine. "Find what works for you."

The founder of K9 Fit Club, 52-year-old Tricia Montgomery knows first-hand how the right diet and lifestyle can help. 

For her, choosing healthy foods and small, frequent meals work well. "I don't deny myself anything," she says. "I still have sweets - key lime pie, yum! - and I like frozen bears, but moderation is important."

Exercise every day

The more active you are, the better, says Meng. Exercise enhances your heart health, builds muscle and bone strength, and relieves health problems.

Aim for 2 to 4 hours of moderate activity every week, such as brisk walking or dancing. If you are fine with vigorous exercise, avoid things like running or playing tennis 1 hour 15 minutes a week. Also, add a few days of strength training.

If you are busy, try to reduce activity throughout the day. Walk often. A good goal is 10,000 steps a day. take the stairs. Park your car away from your destination.

Montgomery exercises every day, often with her dog. By adding lunges, squats, and stairs for a walk, she turns it into a strength workout. "I'm also a huge Pilates fan," she says.

reduce weight

When you shed pounds, you will reduce your risk of heart disease, type 2 diabetes and cancer.

Aim for a slow, steady fall. Try to lose 1-2 pounds a week by staying active and eating better.

"It's not an hour-long intensive exercise every day," says Meng. "Anyone help a little bit."

As you improve, dial in the time and how hard you work. If you want to lose a lot of weight, try exercising 300 minutes a week.

"Eating a healthy diet will go a long way," says Meng. Start by cutting out the sugar, which she says is often hidden in plain sight - in store-bought items like salad-dressing, canned bread, and nuts. Try to avoid coffee drinks containing soda and sugar as well.

Go to your doctor

Get regular checkups done. Your doctor monitors your medical history and can help you stay healthy. For example, if you are at risk of osteoporosis, a condition that weakens bones wants you to get more calcium and vitamin D.

Your doctor may recommend screening tests to monitor your health and catch early conditions when it is easier to treat.

Keep the lines of communication open. "If you have any questions, ask your doctor," Meng says. "Make sure you understand things to your satisfaction." If you are concerned about medicine or procedure, talk to him about it.

Reduce your stress

This can have a big impact on your health. You probably can't avoid it altogether, but you can find ways to minimize the effect. Do not take too much Try to set boundaries with yourself and others. It's okay to say no

Try to relieve stress:

Breathe deeply

Nutritious food

Talk to a friend, family member or professional counsellor

Make healthy habits

If you make the right choice today, you can overcome the problems of tomorrow.

Brush your teeth twice a day and floss every day.

Do not smoke

Limit your alcohol. 

Keep drinking it once a day.

If you have a medication, take it exactly how your doctor has prescribed it.

Improve your sleep. Aim for 8 hours. If you are having trouble closing your eyes, talk to your doctor.

Use sunscreen and stay out of the sun from 10 am to 3 pm.

Install your seat belt.

Take time every day to invest in your health, Meng says.

It paid for Montgomery. She says she has more health problems, feels better, and has a positive outlook. "My life," she says, "has been changed forever."