What Does a Healthy Lifestyle Mean?
Physical activity (80% of Adults do not get the recommended minimum of 150 minutes/week)
Reduce stress
A diet rich in whole foods and healthy fats
Maintain a healthy weight (more than 2/3 of our American adult population is overweight, with 1/3 of us in the obese category)
Do not use tobacco products
How Much Exercise Do I Need to Do to Benefit?
You do not need to have a gym membership to benefit
30 minutes of brisk walking 3 times a week (25% risk reduction)
Walking gives about 70% of the benefit of running without the injury risk
20-30 minutes of light resistance training 3 times a week (46% risk reduction)
2-5# dumbbells or a kettle weight range of motion exercises
Pushups
Pull-ups
Any activity is better than none!
Stress has a number of harmful effects on the body
The brain’s Amygdala, under stress, triggers fight or flight mode, increasing its activity and inflammation in the body
Stress causes the adrenal glands to secrete adrenalin and cortisol
Adrenalin causes certain bacteria to enter the blood stream and increase risk
There are many effective ways to combat stress
Remove yourself from the situation:
Yoga/Stretch
Meditation/daydreaming
Exercise
HeadSpace App/Aura (Meditation app)
How Do I Address Stress
High intake of vegetables, fruits in moderation
Moderate intake of healthy proteins
Low intake of refined carbohydrates, sugar and processed foods
Moderate intake of healthy fats
Moderate intake of whole grains
Moderate intake of fermented foods
Raw organic sauerkraut
Kimchi
Kamboucha
Kefir
Avoid artificial sweeteners, creamers, fat-free foods, and gluten-free
What is a Healthy Diet?
Congestive Heart Failure
