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.
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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.