More and more reasearch is showing that the key of lifelong good health is what experts call " lifestyle medicine" -- making simple changes is diet, exercise, and stress management. To help you turn that knowledge into results, we've put together this manageable list of health and wellness suggestions.
We asked three experts-- a naturopathic physician, a dietitian, and a personal trainer -- to tell us the top five simple - but - significant lifestyle-medicine changes they recommend.
Besides giving you three different takes on how to pick your health battles ,this list gives you choice you can make without being whisked off to a reality- show fat farm -- or buying a second freezer for those calories - controlled ,pre-portioned frozen meals.
1: Think positive and focus on gratitude
Reasearch shows a healthy positive attitude helps build a healthier immune system and boosts overall health. Your body believe what you think, so focus on the positive.
2: Eat your Vegetables
Shoot for five servings of vegetables a day - raw , steamed , or stir-fried . A diet high in vegetables is associated with a reduced risk of developing cancers of the lung, colon, breast , cervix, esophagus, stomach ,bladder , pancreas and ovarlas. And many of the most powerful phytonutrients are the ones with the boldest color -- such as brocolli, cabbage , Carrots , tomatoes, grapes ,and leaf greens .
3: Set a "5-meal Ideal"
What ,when and how much you eat can keep both your metabolism and your energy levels steadily elevated, so you'll have more all-day-energy . A "5 meal ideal" will help you manage your weight ,keep your cool, maintain your focus ,and avoid craving.
4: Exercise Daily
Did you know that daily exercise can reduce all of the blomarkers of aging? This includes improving eyesight, normalizing blood pressure, improving lean muscle, lowering cholesterol, and improving bone density. If you want to live well and longer , you must exercise! Studies show that even ten minutes of exercise makes a difference-- so do something.
5:Get a good Night's Sleep
If you have trouble sleeping try relaxation techniques such as meditation and yoga . Or eat a small bedtime snack of foods shown to help shift the body and mind into sleep mode. Whole grain cereal with milk, oatmeal, cherries or chamomile tea . Darken your room more and turn your clock away from you. Write down worries or stressful thought to get them out of your head and onto the page . This will help you them into perspective so you can quit worrying about them.
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