Here’s healthy living advice from a family health physician from the Cleveland Clinic
Committing to better health should be more than just a once-a-year resolution. Instead, it should be about embracing transformative, healthy lifestyle changes. Dr. Matthew Goldman of Cleveland Clinic Florida illuminates this path.
Cleveland Clinic recently sent a press release offering practical strategies for enhancing well-being. Dr. Goldman’s guidance is rooted in proven health principles that each person can tailor to individual needs. He also offers advice that supports sustainable improvement. Adopting these strategies allows you to embark on a fulfilling journey toward better health this year.
3 Top Tips for Better Health From a Family Health Doctor
Read on to learn more about what Dr. Goldman had to say.
1 – Eating a More Balanced Diet for Better Health
A cornerstone of good health is nutrition. Dr. Goldman advocates for the Mediterranean diet, renowned for its emphasis on plant-based foods. You get to enjoy abundant vegetables, fruits, and whole grains on this meal plan.
This diet isn’t just about eating healthy. Rather, it is about enjoying the foods that can reduce risks associated with heart disease, type 2 diabetes, and certain cancers. Remember, a balanced diet is a cornerstone of good health, and it’s about making sustainable choices that fit your lifestyle.
It’s important to note that one size does not fit all regarding health. Dr. Goldman advises consulting with healthcare providers to tailor dietary and exercise plans that meet individual health needs. The Mediterranean diet, for instance, may not suit everyone, and a healthcare provider can help determine the best approach for you.
2 – The Power of Regular Physical Activity
Physical activity is another critical aspect of maintaining good health. Dr. Goldman recommends at least 150 minutes of exercise per week. But that doesn’t mean you have to do it all at once! Dr. Goldman points out how this could mean thirty minutes of physical activity five days a week.
But it’s not just about losing weight or building muscles. Rather, regular exercise improves overall health, enhances mood, and reduces the risk of chronic diseases. Finding an activity you enjoy is key to making exercise a regular part of your life.
3 – Prioritizing Mental Health: A Vital Aspect of Overall Well-being
It is crucial not to overlook mental health. Dr. Goldman emphasizes the importance of seeking professional help for mental health issues like depression, especially during winter when Seasonal Affective Disorder (SAD) is more prevalent. With less sunlight in the winter, many people experience a downturn in mood. Recognizing and addressing these feelings is vital, particularly if they occur annually. Your healthcare provider can offer guidance and support, helping you navigate these challenges.
Now You Know the Top Ways to Better Health. How Do You Get There?
Dr. Goldman’s tips make sense. But now you might wonder how to act on them. Here are some science-backed ways to turn his tips into an action plan:
How to Eat Like the Mediterranean Cultures Do
As mentioned earlier, the Mediterranean diet is more than a meal plan. Rather, it’s a gateway to improved health and longevity. Renowned for its focus on whole, plant-based foods, this diet emphasizes consuming fruits, vegetables, whole grains, nuts, and seeds. It also includes moderate amounts of fish, poultry, and dairy, with a limited intake of red meat.
The beauty of the Mediterranean diet lies in its variety and flexibility, making it an enjoyable and sustainable choice for many. It’s not just about what you eat, but also how you eat. Meals are often consumed slowly and socially, enhancing the overall eating experience.
Olive oil is a cornerstone of the Mediterranean diet, known for its heart-healthy fats. Replacing butter and other less healthy fats with olive oil can improve heart health. Additionally, the diet’s high fiber content, thanks to its abundant fruits and vegetables, aids digestion and helps maintain a healthy weight.
The Mediterranean diet is also linked to a reduced risk of chronic diseases. Its focus on fresh, unprocessed foods reduces the intake of added sugars and unhealthy fats, which are key contributors to these conditions.
Adopting the Mediterranean diet doesn’t require completely overhauling your eating habits. Start by incorporating more fruits and vegetables into your meals, opting for whole grains over refined ones, and using olive oil instead of butter. Gradually, these small changes can lead to a fully integrated Mediterranean lifestyle. Enjoying meals with family and friends, savoring each bite, and embracing the joy of cooking can also enhance the experience, making healthy eating a pleasurable part of your daily life.
Get Moving for Better Health
Here are some good exercises; most are suitable even for beginners. Remember to check in with your doctor to ensure you are fit to start an exercise program.
Walking or Jogging: A Gateway to Cardiovascular Health
Walking or jogging are accessible forms of exercise, ideal for enhancing cardiovascular health and endurance. These activities are especially beneficial for beginners or those with joint concerns, as they allow for adjustable intensity. Regular walking or jogging improves heart health, lowers blood pressure, and increases lung capacity. Additionally, they can be therapeutic, offering mental clarity and stress reduction.
Swimming: A Low-Impact, High-Benefit Exercise
Swimming is a low-impact, high-reward exercise suitable for all ages and fitness levels. It’s particularly beneficial for those with arthritis or injuries, as the buoyancy of water reduces stress on the body. Swimming engages multiple muscle groups, enhancing overall strength, flexibility, and posture. It’s also an excellent way to improve lung function and cardiovascular fitness.
Cycling: Building Endurance and Strength
Whether outdoors or on a stationary bike, cycling offers a fantastic cardiovascular workout with low joint impact. It’s effective for building lower body strength, particularly in the legs and glutes. Cycling also boosts endurance and aids in weight management. It can be a leisurely activity or an intense workout, making it versatile for various fitness goals.
Yoga: Harmonizing Body and Mind
Yoga is a comprehensive exercise that harmonizes physical and mental well-being. It enhances flexibility, balance, and core strength while promoting relaxation and stress reduction. Regular practice can improve posture and breathing techniques and increase mindfulness. Yoga is adaptable to all skill levels, with various styles ranging from gentle to more physically demanding.
Strength Training: Enhancing Muscle and Bone Health
Strength training is crucial for building muscle, improving bone density, and accelerating metabolism. It can be done with free weights, resistance bands, or body-weight exercises. Regular strength training helps prevent muscle loss, reduces the risk of osteoporosis, and can aid in managing chronic conditions like diabetes and heart disease. Focusing on proper form is important to maximize benefits and prevent injury.
Each exercise can be tailored to individual fitness levels and goals, offering diverse ways to maintain and enhance health and well-being. Remember, consistency is key in any fitness regime, and combining different forms of exercise can provide a balanced and enjoyable fitness experience.
Enjoying Better Mental Health
Improving mental health is a crucial component of overall well-being. It involves nurturing your mind just as you would your body.
Positive Mind, Positive Life
One of the first steps towards better mental health is cultivating a positive mindset. It involves identifying and releasing negative thoughts, focusing on positive aspects of life, and practicing gratitude. It’s about shifting your perspective to see challenges as opportunities for growth and learning. That doesn’t mean ignoring difficulties. Instead, it means approaching them with a more constructive and optimistic attitude.
Practice Yoga and Medication for Better Health (Mental and Physical!)
Engaging in activities that promote mental well-being is another key aspect. These new habits can include mindfulness practices like meditation and yoga, which help reduce stress and anxiety. These practices encourage living in the present moment and cultivating inner peace. Additionally, hobbies and interests that bring joy and relaxation can significantly contribute to mental health. Whether reading, painting, gardening, or any other activity, dedicating time to things you love is essential for a healthy mind.
Get Social!
Social connections also play a vital role in mental health. Building and maintaining strong relationships with family and friends provide emotional support and a sense of belonging.
Don’t Fear Seeking Help if You Need it
Don’t hesitate to seek professional help if you’re struggling with mental health issues. Therapists and counselors can offer guidance and strategies to manage conditions like depression and anxiety. Remember, taking care of your mental health is as important as taking care of your physical health, and it’s okay to ask for help when needed.
Focusing on mental health is a journey, not a destination. It requires ongoing effort and attention. By adopting practices that promote a positive mindset, engaging in activities that bring joy, and seeking support when needed, you can enjoy better mental health and an improved quality of life.
Final Thoughts About Taking These First Three Steps to Better Health
As you embark on this journey to better health in 2024, remember that small, consistent steps can lead to significant improvements. Listen to your body, consult professionals, and, most importantly, prioritize better health in your life. With these tips from Dr. Matthew Goldman, you’re well on your way to a healthier, happier you.
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