Health Tips 101

 

Nutrition and Weight Loss

Obesity is causing an increasing prevalence of diabetes, especially in the United States. Carbohydrate intake in the U.S. is too high. We eat way too much sugar, highly-processed grains, and starchy foods such as corn, potatoes, and white bread. It is better to limit foods like these. 

In general, we recommend you eat a variety of foods, with more vegetables and fruits.

Protein is very much necessary in your daily nutrition. However, try eating more plant-based proteins, including beans and nuts. Eating good fats is another essential part of nutrition. Extra virgin olive oil, avocado, and fish are among the list of foods containing good fats, whereas food with more saturated and trans fats should be limited, like red meat (unless grass fed), other fatty meats, and fried foods.

Water intake

Water intake is something we tend to overlook. Make it a goal to drink 1/2 your body weight in ounces daily, but at a bare minimum, eight glasses per day.

Exercise

Aerobics, I believe, should be 50% of your exercise time: walking, running, biking, swimming, etc., at a moderate intensity. It’s recommended that you exercise 150 minutes each week. For example, 30 minutes of walking 5 times a week. For high-intensity exercise, we recommend 60 minutes a week. For example, a 20 minute run 3 times weekly. Resistance exercises for strength are also recommended at least 2 times a week.

Incorporate some mental exercises, such as games, trivia, sudoku and crossword puzzles. They help keep your mind sharp. 

Sleep

Proper rest means getting about 7-8 hours of sleep each night.

Intentional socialization and community

Studies have shown that people who live past 100 all have a strong sense of community, such as family, church, or society.

Seize the Moment!

Dr. Michael Metcalf