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Show Your Heart Some Love: Wellness tips for body, mind and heart - Odessa American: Medically Speaking

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Show Your Heart Some Love: Wellness tips for body, mind and heart

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Posted: Monday, February 9, 2015 12:00 am

(Family Features) Each day offers new opportunities to make choices that impact your health and overall wellness. Though hectic schedules can cause many of us to let healthy habits fall to the wayside, it is important that we give our bodies the attention and care they deserve.    Consider these small steps to gradually improve your whole body and heart health, which can help you enjoy a happier, longer life:

 • Strike a balance. Take a simpler approach to the traditional idea of      “dieting.” Balance calories in versus calories out with a combination of good food choices, such as fruits, vegetables and whole grains, and      regular exercise, such as walking or hiking. Incorporate low-calorie, naturally fat-free foods into your diet, such as new Dole Red Grapefruit      Sunrise Fruit Bowls, which bring all-natural fruit together with 100 percent juice. They are a great way to start the day or just enjoy as a delicious      snack. Grapefruit naturally offers a plentiful source of nutrients, including      phosphorus, potassium and vitamins A and C.

 • Watch the middle. According to the Mayo Clinic, that extra weight you carry around the mid- section can cause serious health problems, including      cardiovascular disease, diabetes and certain cancers. Work to keep this common problem area in check by reducing caloric intake and increasing      physical activity.

 •  Skip the stress. While a little stress is part of being human, too      much can be taxing on the heart. Find activities that engage your mind and naturally relieve stress such as knitting, crafting or working on      a puzzle.

 • Dine in the a.m. Don’t let a rushed morning routine get in the way of enjoying a heart-healthy breakfast. A complete morning meal includes a      combination of whole grains, protein, and fruits or vegetables. For a convenient, on-the-go option, throw an individually-sealed cup of Dole Red      Grapefruit Sunrise in your laptop bag or      purse. Each cup      contains peak-of-ripeness, wholesome, peeled grapefruit and allows you to enjoy      grapefruit all year around. Plus, they’re gluten free, contain no GMOs (genetically modified or engineered ingredients) or artificial sweeteners,      and feature BPA-free packaging.

 • Drink more water. For your body to function properly, it needs the      right amount of hydration. According to the Institute of Medicine, the average required intake for a male is about 13 cups, while a female      requires about 9 cups. Switch out sodas and sugary drinks with water to reap its benefits, and to shave off extra “empty” calories that may      contribute to weight gain.

  • Get routine exams. A yearly doctor’s examination keeps you more informed of your body’s ever-changing status, and it keeps your health care provider in the loop, too. Educate yourself and understand the      import numbers for your heart, including blood pressure, cholesterol and      triglycerides.

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