3 Healthy Moves

Want a brighter tomorrow? Do this now.

WALK There’s no easier way to do your body a world of good than walking, whether you’re trying to manage your blood sugar, fight arthritis pain or stiffness or keep your brain sharp. If 30 minutes a day seems like too much, break it into three 10-minute strolls, says Cleveland Clinic exercise physiologist Christopher Travers, M.S. Even more fun: Walk for a cause. Events like Walk to End Alzheimer’s are held in more than 600 communities across America.

FIGHT INFLAMMATION WITH FOOD

You really are what you eat, and the wrong stuff can clog your arteries, hike pain and fog your brain. Blame inflammation, which comes from a biochemical reaction initiated by your immune system, says Cleveland Clinic’s William Welches, D.O., Ph.D. Bad carbs (white foods, sugar) promote inflammation, while veggies help reduce it. His suggestions: Focus on fruit and cruciferous veggies and limit inflammation-boosting red meat and dairy. One sneaky trick: Eat salsa! It’s a great replacement for high-calorie dressings or dips and helps increase your intake of vitamin C, fiber and inflammation-fighting antioxidants, says Cleveland Clinic registered dietitian Andrea Dunn.

SLEEP SMART If we learned anything during the pandemic, it was that we want our immune systems to be in tip-top shape to handle whatever comes our way. “Sleep has a significant impact on our immune functioning,” says psychologist Michelle Drerup, director of behavioral sleep medicine at Cleveland Clinic. When sleep-deprived people are exposed to the common cold virus, they have higher rates of getting a cold, Drerup says. How much sleep is right for you? Most adults need seven to nine hours a night, she says. If you don’t feel refreshed the next day, you’re not getting enough.