How to Stay Healthy During the Winter Months and Beyond

A large portion of diseases are directly related to lifestyle choices such as smoking, alcohol consumption, lack of exercise and an unhealthy diet. Changing your diet and behaviors can decrease your risk of illness and possibly even stop that cold in its tracks!

antioxidantsChoose Antioxidants: Antioxidants are powerful substances that significantly decrease the negative effects of free radicals (the stuff that makes us sick) on our body. Vitamins C, E, beta-carotene and selenium all act as antioxidants in our body. The graphic I included (over there –>) shows where to find these in your diet.

Consume More Plant-Based Foods: Plant based foods such as vegetables, fruits, nuts, seeds, whole grains and beans contain less fat, more fiber, and more antioxidants than animal based foods. Aim for a plate that is at least 3/4 plant-based foods and 1/4 animal products.

Bulk up on Fiber: Fiber is the part of plants that our body cannot digest. It can be found in vegetables, fruit, beans, and whole grains such as popcorn, oatmeal, bread, pasta and cereal. Certain types of fiber keep food moving through the digestive tract and can help reduce your risk of high blood pressure, cholesterol, diabetes, and heart disease. Women should aim to consume 25 grams per day and men should aim for 38 grams.

Get Moving: Staying active can help you maintain a healthy weight, develop strong muscles and bones, and reduce depression. Choosing activities that you enjoy and can do regularly can help to make physical activity part of your daily routine. If ok with your doctor, try to get at least 30-60 minutes per day.

– Carly



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