As winter gives way to spring, take a fresh approach to your health and wellness with these healthy habits.
Winter comfort foods – such as fried, salty and sugary treats – can undermine your healthy eating efforts. Stick to whole, unrefined foods like fruits and vegetables. Also, limit fatty foods.
Eat a Healthy Diet
The foods we eat provide our bodies with the nutrients they need to function well. A healthy diet can help manage our weight and lower our risk of chronic (long-term) diseases.
Choose mostly whole foods – including vegetables, whole grains and low-fat milk. Eat a variety of fruits and nuts. Limit added sugar and saturated fat, as well as sodium.
Eating a healthy diet doesn’t have to be restrictive or expensive. It’s important to get a balance of protein, fat, carbohydrates, fibre and vitamins and minerals. Eating a range of different foods can also help keep meals interesting and satisfying. Make healthier choices for snacks – try a veggie sandwich with hummus, or fruit and a fat-free yogurt stick. Drink water and low-fat milk rather than sodas, caffeinated drinks or sugary juices.
Get Enough Sleep
A good night’s sleep supports mental and physical health, but getting enough sleep is a challenge for many people. If you have trouble sleeping or you are tired even after a good night’s rest you should talk to your doctor.
It is recommended to get between 7 and 9 hours of sleep per night for adults. Poor quality or insufficient sleep is associated with many health issues such as high blood pressure, heart disease, weight gain, depression, lack of concentration and more.
To help you sleep better, go to bed at the same time each night and rise at the same time each morning (including weekends). Avoid large meals, caffeine and alcohol before going to sleep. And limit screen time before bed, as artificial light suppresses melatonin.
Exercise Regularly
It is recommended that adults do at least 60 minutes of moderate-to-vigorous intensity physical activity across the week. This includes aerobic exercise and muscle-strengthening activities. It is also a good idea to limit recreational screen time.
Exercise can be hard to do, especially when you’re feeling low. However, regular exercise has many health benefits. It can improve your mood, boost your energy levels and even help you cope with mental and emotional difficulties.
You don’t have to sweat buckets or spend hours in a gym to reap the rewards of exercise. Try picking fruit at an orchard, taking a leisurely stroll, joining a dance class or simply gently stretching while watching TV. It is important to make exercise a habit so that you look forward to it each day.
Limit Screen Time
Two hours or less of screen time each day is recommended for kids ages 2 to 5. Screens make learning more engaging and can help connect kids with distant family members, but it’s important to limit screen time because it impacts health.
Most screen-based activities are sedentary, which contributes to health problems like obesity and high blood pressure. It’s also important for kids to engage in physical activity, spend time with friends and pursue non-screen hobbies and sports.
Set limits for your kids’ screen time and practice good screen habits yourself. It’s easier to stick to a healthy lifestyle when everyone in your household is on the same page. There are free tools available to monitor and restrict screen time on many smartphones, tablets and computers.