It’s that time of year when everyone is thinking about making healthy changes for the coming year. Small changes can equal big improvements in your health.
5 Health Tips for the New Year
Consume five servings or more of fruits and vegetables daily* – These low calorie, high fiber, nutrient dense foods are good add-ons to meals or snacks. They will help you feel full and they provide a variety of health benefits.
Move every day – Exercise doesn’t have to be in the gym. Take a short walk at lunch or after dinner. Do squats while you brush your teeth. Perform exercises like jumping jacks, crunches, squats, marching in place or planks during commercial breaks. There are 22 minutes of commercials in an hour TV program. Don’t waste those minutes.
Don’t drink your calories-- Soda, juice, sweet tea and sports drinks are all “empty” calories. They put in a lot of sugar and a lot of calories for little to no health benefit. Most people are chronically underhydrated. Focus on getting in those 8 glasses of water each day.
Eliminate artificial sweeteners—More and more research has shown the negative effects of artificial sweeteners. It is also thought that they can confuse your hormone signals that are responsible for hunger and fullness as well as those that regulate blood sugar.
Cut back on refined carbohydrates -- Avoid white carbs like rice, pasta, white bread, sugar, sweets and foods made with white flour. These products are generally poor quality carbohydrates and will lead to fluctuations in blood sugar. Opt for whole grain/higher options like oats, whole wheat and quinoa.
*if you take Coumadin, be sure to consume lower Vit K vegetables. Diabetics, choose lower glycemic fruits*
Wake Internal Medicine focuses on informing the public about healthcare and treating patients in the Raleigh, NC area. For more information about Wake Internal Medicine's medical services, contact us at our Raleigh, NC office.
