Healthy Lifestyle Habits For Working Moms – Medical Review by E. Mimi Arquilla, DO – Written by Brittany Risher – Updated March 9, 2023
Starting a healthy lifestyle can include eating nutritious food, getting regular exercise, and prioritizing mental health.
Healthy Lifestyle Habits For Working Moms
When you are sick, you may be able to tell. You may hear “off.” You may feel tired, your digestive system is not working properly, and you feel cold. Gradually, you may realize that you cannot concentrate and feel anxious or worried.
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The good news: A healthy lifestyle can help you feel better. Even better, you don’t have to make changes to your entire life. It’s easy to make small changes that will move you to a better life. And once you make a change, that success can motivate you to keep making positive changes.
Ask 50 people what a “healthy lifestyle” is, and you’ll probably get 50 different answers. This is because there is no other way to be healthy. A healthy life means doing things that make you happy and feel good.
For one person, this might mean walking five miles a week, eating fast food once a week, and spending physical or personal time with loved ones every day. For another, training and running two marathons each year, following a keto diet, and not drinking alcohol can be a healthy lifestyle.
None of these are better than the others. Both are perfect for that person. You decide what your healthy life looks like.
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Making changes to improve your health can benefit your body, your mind, your wallet, and even the environment.
For example, in a recent study, adults who followed the standard American diet (rich in fruits and vegetables) for 8 weeks reduced their risk of heart disease.
The researchers found that every 66-gram increase in daily fruit and vegetable consumption was associated with a 25 percent lower risk of developing type 2 diabetes.
Among nearly 200,000 adults, those who ate the most grains had a 29 percent lower risk of type 2 diabetes than those who ate the least.
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A review of 45 studies concluded that eating 90 grams (or a third of 30 grams) of whole grains per day reduced the risk of heart disease by 22 percent, heart disease by 19 percent, and cancer by 15 percent.
As for exercise, even 11 minutes a day can add years to your life. In a 2020 study, researchers tracked more than 44,000 adults. People who did 11 minutes of moderate-to-vigorous exercise per day had a lower risk of death than those who did only 2 minutes of this intensity. This comparison is true even when people sit for 8.5 hours a day.
It’s always a good idea to visit your primary care physician for an annual physical exam. This is especially true considering how “silent” some health conditions are, such as high blood pressure. This means they don’t have any symptoms, so you usually won’t know you have the disease until you’re tested.
However, the healthier you are, the more likely you are to see a doctor. This can save money by reducing co-payments, the need for prescriptions, and other treatments.
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Basic health behaviors are associated with longer life. If you, at age 50, have never smoked, maintain a healthy weight, exercise regularly, eat a healthy diet, and drink alcohol in moderation, you can survive.
Highly processed foods are those that contain refined grains and additives to change texture, taste or color. Some examples of these foods are cheese, prepackaged pastries, chicken, and sweetened breakfast cereals. More than 70 percent of the food in American supermarkets is highly processed.
Highly processed foods contribute to greenhouse gas emissions, water scarcity, biodiversity loss, plastic waste, and deforestation.
Then, there are animal products. According to a 2013 study by the Food and Agriculture Organization of the United Nations (an organization of the United Nations that aims to reduce global hunger and food inequality), the increase in meat and dairy animals increases greenhouse gas emissions. -glass at 14.5 percent of the total.
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However, there are simple solutions for this. For example, if every American reduced their weekly beef consumption by 1/4 pound, the reduction in greenhouse gas emissions would be equivalent to taking four to six million cars off the road, according to the Resources Conservation Administration. Natural.
But it’s not just about what you eat more or less. Replacing short car journeys with motorbikes will reduce the amount of carbon dioxide emitted into the atmosphere.
In a 2010 randomized controlled trial, researchers estimated that if 20 percent of citizens in Madison, Wisconsin biked for trips of less than 5 miles, it would reduce emissions. carbon dioxide more than 57,000 tons per year.
And, a 2017 study in Stockholm found that if drivers commuting half an hour to and fro cycled instead of cars, the reduction in emissions in the county could save 449 life years per year.
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Your journey to a healthier lifestyle starts with small changes you feel confident about making. Consider creating “SMART” goals. Smart means:
When you focus on SMART goals, you can achieve more success. And the first “success” will motivate you to set new, bigger goals.
Previous research has shown that eating more vegetables and fruit reduces the risk of heart disease, stroke, cancer, and early death.
While it’s good to eat lots of vegetables, you don’t have to go from zero to nine meals a day. Maybe your goal is to eat one vegetable at dinner. If you already are, consider eating a vegetable or fruit at every meal.
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Remember that less processed vegetables are better. Instead of frying, try roasted potatoes and vegetables or stir-fry lots of vegetables and drizzle them with a delicious vinaigrette.
, 81 postmenopausal men and women were divided into two groups. Half of the people followed a diet that included whole grains, while the other half followed a diet that had similar calories but included refined grains. After 6 weeks, the whole grain group increased their RMR. RMR is the number of calories your body burns while resting.
Start small by replacing one refined grain with a whole grain a day – maybe it’s your breakfast toast or the casserole you make for dinner. Experiment with different grains and flavors to see which one you like best.
If the words “exercise” or “exercise” turn you off, think of this movement as simply exercising or moving your body.
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You can walk, ride a bike, learn salsa dancing, do aerobics, or try an online fitness class. The most important thing is to choose a job that you enjoy. Choosing a career that interests you will increase the likelihood that you will stick with it.
Second, remember that you don’t have to start with a long workout. Try 10 minutes a day, 5 days a week. When you are done, add another 5 or 10 minutes.
For one thing, people in bad relationships have a higher risk of depression. People with good social relationships have more than double the risk of depression compared to those without depression
It suggests that feeling lonely is linked to poor self-esteem and an increased risk of depression. It is also associated with various health problems, such as headaches, anxiety, and pain in the lower back, neck, or shoulders.
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Even if you can’t meet friends or family in person, schedule a phone or video call once a week. Or, start a conversation with a neighbor if you see them.
Chronic stress keeps your body in constant fight or flight mode. This stresses your immune system and makes you more susceptible to health problems, including:
Exercise can help reduce stress by releasing pent-up energy. Physical activity can also increase the release of uplifting hormones called endorphins.
For some, mindfulness activities—such as meditation, deep breathing, journaling, or spending time in nature—can help reduce stress. Talking to friends can also help.
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If you want more help with stress relief, consider therapy. Working with a professional psychologist, psychiatrist, or therapist can help you deal with problems in your life, and it can help you learn new strategies to manage stress.
There is no harm in a healthy lifestyle because each person can define what “healthy” looks like and what they like for themselves.
This means you don’t have to do anything that doesn’t make you happy. After all, as we have already said, depression can affect your health.
For example, if you don’t enjoy traditional exercise, think of ways you enjoy exercising. And if you hate a spouse, you don’t have to eat it.
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Living a healthy life does not mean you have to give up what can be considered “bad habits”. it is possible
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