Simple Changes to Improve Your Health!

Smoothie
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Here are 5 Simple Changes to Improve Your Health!

1. Start Your Day With A Smoothie!

We get it, caffeine is your lifeline and if you’re among the millions of women who start their day with coffee, it might be time for a change. Too much caffeine has been shown to cause high blood pressure, may contribute to osteoporosis, heart palpitations, headaches, and irritability. It’s tough to measure just how much caffeine you intake on a daily basis especially if you get it from different sources such as soda, dark chocolate, and energy drinks. Don’t fret, you CAN get your caffeine from other sources!

Smoothies are a great alternative to get that extra energetic boost in the morning that we very much rely on. The great thing about smoothies is the endless combination of ingredients! Here is a delicious and healthy smoothie recipe to try:

½ Mango
½ Banana
Handful of fresh or frozen blueberries
4 oz of almond milk (if you have a nut allergy, you can substitute this with coconut milk or apple juice)
1 tablespoon of muesli
2 tablespoons of plain yogurt
A few ice cubes

2. Take A 30 Minute Walk Every Day!

Exercise is a major factor in women’s health, but it is tough to squeeze in time to work out when our lives are so busy. Walking is the most effective method in promoting weight loss in women aged 50 years of age and older according to a study which analyzed data from 1999 – 2012. You do not have to be in peak physical condition to walk and the best part is you can get your 30 minutes of physical activity in 10 minute blocks. The Center for Disease Control and Prevention says that adults need at least 150 minutes of medium-intensity aerobic exercise on a weekly basis which equals to five 30 minute sessions a week.

We suggest breaking your day up with a 10 minute walk in the morning, a 10 minute walk around lunch time and a final 10 minute walk in the evening after dinner. This is ideal for individuals that work 9-5pm. We can guarantee that once you start adding this positive lifestyle change into your daily routine that you’ll feel better both mentally and physically!

3. Cut Back On Snacking!

With everything that goes on in your day, it can be a struggle to find time to actually sit down and enjoy a meal. Although studies show that eating several small meals during the day is beneficial, the golden rule is to eat when you’re hungry and stop when you’re comfortable. Instead of reaching for a bag of chips or candy, try snacking on fresh fruit, whole grain crackers and reduced-fat cheese, yogurt with low-fat granola, popsicles or frozen fruit bars, and vegetables such as carrots with light ranch dressing dip. Are you surprised that these options all sound so appetizing?!

4. Stay Safe In The Sun!

Legend says that Coco Chanel is responsible for making the suntan a fashionable accessory after returning from vacation with a bronzed look. What she did not know then is that basal cell carcinoma, the most common form of skin cancer, has more than 4 million cases diagnosed each year. With the warm weather upon us, it’s time to step up and protect our skin from the sun’s harmful UV rays. Take these 7 tips from womenshealth.gov and start using them:

  1. Wear protective clothing
  2. Wear sunglasses
  3. Limit your sun time between 10am – 4pm
  4. Use sunscreen correctly
  5. Do not go tanning inside or outside
  6. Obtain Vitamin D from safer methods (consult with your doctor on other ways of getting Vitamin D)
  7. Keep a close watch on your skin for any new moles, bumps, scaly spots or skin discolorations

Staying safe in the sun will not only benefit you immediately by avoiding an uncomfortable and unattractive sunburn, but you will benefit long term by lowering your risk of skin cancer and premature aging.

5. Improve Your Immune System!

At times it may seem almost impossible to avoid everyone around you that has a cold or the flu, but there are ways that you can naturally boost your immune system to prevent illness and improve your energy. Stress seems to be the cause of almost everything that could go wrong with your health which is why it is important to take time to relax. Set aside time at night to practice deep breathing or do something you find relaxing like coloring or reading. A delicious and calming option is hot water with ginger. Ginger is a strong antioxidant and antimicrobial that can kill bacteria internally. It also contains anti-inflammatory agents and can help relieve headaches, promote a healthy menstrual cycle and help eliminate hot flashes. Some other ways to relax include yoga, brisk walks, meditation and hot baths. Once you get into the habit of taking time to relax your mind, you will start to feel stronger not worry so much about catching germs.

Sources:

http://www.boost-immune-system-naturally.com/health-benefits-of-ginger.html
http://www.luhealthcenter.com/5-natural-ways-to-improve-womens-health/
https://www.womenshealth.gov/blog/7-tips-sun-safety
http://www.webmd.com/diet/features/healthy-snack-alternatives
http://healthyliving.azcentral.com/exercising-10minute-increments-just-effective-longer-periods-8977.html
http://www.express.co.uk/life-style/health/616778/30-minutes-of-walking-a-day-will-keep-you-slim-weight-loss-exercise-health
http://www.prevention.com/health/healthy-living/symptoms-too-much-caffeine

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