EATING A WELL-BALANCED DIET IS A KEY COMPONENT IN LIVING A LONG, HEALTHY LIFE
- Make a weekly meal plan. Before you go to the store, think about what meals and snacks you want for the week. Read recipes thoroughly so you can make an accurate list of everything you need, reducing the risk that you'll have to run back to the store later in the week.
- Create a list - and stick to it. Make a detailed list of what you need to buy before you go to the store. When you get to the store, don't buy anything besides what's on the list.
- Plan where you're going to shop. Many grocery stores run sales or offer coupons on various healthy foods. Check out the ads and plan your grocery list around what's on sale.
- Shop seasonally. Fresh fruits and vegetables that are in season are usually easier to get and may be a lot less expensive.
- Cook at home as often as possible. Many foods prepared at home are cheaper and more nutritious. Go back to the basics and find a few simple and healthy recipes that your family enjoys.
WHAT DO YOUR EYES SAY ABOUT YOUR HEALTH?
You may be surprised to learn that yearly eye exams are an easy and important way to protect your eyes and overall health. A routine eye exam can help detect signs of serious health conditions, like diabetes, a brain tumor and high cholesterol.
Because symptoms of health conditions often don't appear until damage has already occurred, eye exams are a great way to keep tabs on what's happening in your body. Your eyes are the only place in your body that provide a clear view of your blood vessels, arteries, and a cranial nerve which can tell your doctor a lot about your overall health.
THE IMPORTANCE OF AN ANNUAL EYE EXAM
Your eye doctor will look for signs of health conditions like diabetes, high cholesterol, high blood pressure, glaucoma, and macular degeneration. Early detection and treatment is the best way for you to keep your body - and wallet- healthy.
Get that important eye exam appointment on your calendar today!
The National Sleep Foundation sponsors "Sleep Awareness Week" every March to educate us on the importance of sleep and our overall health and well-being. Numerous studies have found that insufficient sleep increases a person's risk of developing serious medical conditions, including obesity, diabetes, and cardiovascular disease. Lack of adequate sleep over time has been associated with a shortened lifespan.
HEALTHY SLEEP HABITS AND BENEFITS OF SLEEP
Sleep makes you feel better, but its' importance goes way beyond just boosting your mood or banishing under-eye circles. Adequate sleep is a key part of a healthy lifestyle, and can benefit your hear, weight, mind and more.
HERE ARE SOME HEALTH BENEFITS RESEARCHERS HAVE DISCOVERED ABOUT A GOOD NIGHT'S SLEEP:
- Better health: Getting a good night's sleep won't grant you immunity from disease but study after study has found a link between insufficient sleep and some serious health problems, such as heart disease, diabetes, and obesity.
- Improve Memory: Your mind is surprisingly busy while you snooze. During sleep you can strengthen memories or "practice" skills learned while you were awake (it's a process called consolidation).
- Curb inflammation: Inflammation is linked to heart disease, stroke, diabetes, arthritis, and premature aging. Research indicates that people who get less sleep - six or fewer hours a night - have higher blood levels of inflammatory proteins than those who get more.
- Have a healthy weight: If you are thinking about going on a diet, you might want to plan an earlier bedtime too. Researchers found that dieters who were well rested lost more fat 56% of their weight loss - thank those who were sleep deprived, who lost more muscle mass.
- Steer clear of depression: Sleeping well means more to our overall well-being than simply avoiding irritability. "A lack of sleep can contribute to depression, "Dr. Jean says. " A good night's sleep can really help a moody person decrease their anxiety. You get more emotional stability with good sleep."
QUICK SLEEP TIPS
- Keep a consistent sleep schedule. Get up at the same time every day, even on weekends or during vacations.
- Set a bedtime that is early enough for you to get at least 7 hours of sleep.
- Don't go to bed unless you are sleepy.
- If you don't fall asleep after 20 minutes, get out of bed.
- Establish a relaxing bedtime routine.
- Turn off electronic devices at least 30 minutes before bedtime.
- Don't eat a large meal before bedtime. If you are hungry at night, eat a light, healthy snack.
- Exercise regularly and maintain a healthy diet.
- Avoid consuming alcohol before bedtime.
- Reduce your fluid intake before bedtime.
GET A GOOD NIGHT'S SLEEP FOOD
These sleep-inducing foods will help your muscles relax, quiet your mind and produce sleep-inducing hormones to get you right off to bed
- Warm milk
- Chamomile tea
- Whole-wheat bread