Tag: Nutrition

Hydration and Nutrition

• Drink plenty of water throughout the day to keep your body hydrated. Aim for 64 ounces at a minimum. Add fruit slices for variety in flavor!
• Include a variety of fruits, vegetables, lean proteins, and whole grains in your meals.
• Maintaining muscle mass is critical as we age for mobility and independence. Aim for 30 grams of protein at each meal to ensure adequate protein intake to support your muscle mass. 
• Protein is needed for muscle growth and repair, hormonal support, creating antibodies, and nutrient transport and storage. 
• Healthy fats are needed for cell growth and function, nutrient absorption, hormone production, protection of vital organs, maintaining body temperature, and supporting brain development and function. 
• Carbohydrates are the body and brain’s main source of energy. 
• Incorporating water-rich food like cucumbers, watermelon, and oranges in your diet helps to keep the body hydrated.

Managing Stress

• Speak up if you need support, assistance, or a listening ear. If needed, don’t hesitate to talk to a therapist or counselor.
• Take time each day to reflect on things you are grateful for.
• Incorporate short breaks into your day to rest and recharge.
• Engage in mindfulness or meditation practices to reduce stress and improve mental clarity. Even just two minutes of quiet breathing can be beneficial for a mental reset and even lowering blood pressure. 
• Breathe in slowly for a count of 4, hold that breath for a count of 4, and exhale slowly for a count of 4. Repeat four times. 
• Limit or avoid smoking and excessive alcohol consumption for overall enhanced health and well-being. 
• Get outdoors! Fresh air and sunshine can boost your mood and energy levels.
• Keeping your living and working spaces tidy can reduce stress and increase productivity.
• Find humor in everyday situations and enjoy a good laugh.
• Identify what you enjoy doing in your free time. Is it reading, swimming, or trying a new restaurant with friends?

Movement and Exercise

• Aim for 30 minutes of movement each day. Walking is a wonderful example of movement. You can walk with a friend or loved one and catch up. Added bonus, wear a weighted vest for spinal loading. 
• Aim for 30 minutes of movement each day. You may break this up into smaller bites of 5 – 10 minutes if you have time constraints. You can walk, dance, perform squats and pushups, you name it. Main thing – get moving!
• Walking burns calories, strengthens the cardiovascular system, increases energy levels, supports muscle strength and bone density, and reduces the risk for chronic conditions like diabetes and certain cancers. 
• Without regular exercise, adults can lose approximately 3% to 5% of their muscle mass per decade starting around age 30. This loss can accelerate with age, especially after 60, leading to a significant decline in strength and mobility so important to incorporate strength training into our daily routines. 
• Take a 5-minute break. Stand up and sit back down ten times. Now take a deep breath in through the nose and exhale through the mouth. Reach overhead (best you can based on your shoulders’ range of motion) with both arms to stretch your torso and upper body and hold for a count of five. Repeat these exercises three times.  
• Sometimes walking is not viewed as exercise, however, it is the easiest form of exercise! It can be done anywhere, you do not need special equipment, works the body literally from head to toe, can be done alone or with others, boosts energy levels, and reduces anxiety and stress. 

Relationships

• Maintain strong relationships with family and friends for emotional support.
• Ensuring celebrations and traditions include friends and families can offset some of the risks of overindulging in enjoying certain foods and drinks. 
• Knowing yourself well and setting boundaries that support you and your well-being is 100% acceptable. Learn to say no and prioritize your own needs.
• Today spend time with family and friends or reach out to someone you care about.
• Have a pet? Feel less stressed when seeing them or petting them? That’s because pets have been proven to help reduce blood pressure, anxiety, 

Brain Health

• Keep your brain engaged with activities like reading, puzzles, or learning new skills.
• Focus on positive thoughts and maintain an optimistic outlook.
• Visit a museum, historical monument, or art exhibit. You may learn something new and see the world through a different set of eyes. 
• Movement is critical for oxygen flow to the brain to release a chemical that builds new neurons. 
• Omega-3 fatty acids found in fish, flaxseeds, and walnuts are particularly beneficial for brain health. 

Sleep

• Strive for 7-9 hours of quality sleep each night.
• Take breaks from screens to reduce eye strain and improve overall well-being. Added bonus, no screens two hours before bedtime to reduce the blue light exposure to help fall asleep more easily.
• Go to bed and wake up at the same time every day, even on weekends. I know, easier said than done, however, the consistency will support you in your quality of sleep. 
• Engaging in calming activities like reading or taking a warm bath before bed can help you to fall asleep more easily. 
• Keeping your bedroom cool, dark, and quiet creates a sleep-friendly environment. Added bonus, consider using blackout curtains and a white noise machine to further enhance your sleep environment.