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Vegetables in a bowl next to weights and a measuring tape

It is a great time for people to refresh their healthy habits as they continue to care for themselves and their families. Wellness is a comprehensive care plan that includes establishing healthy habits, self-care, and stress management.

Nutrition and Exercise

Nutrition and physical activity should be components of a well-rounded wellness plan. Try the following three tips to rev up your plan today:

Tip 1: Drink More Water

An ounce of prevention starts with drinking water every day. In a body, water helps to transport nutrients, regulate body temperature, and remove waste. It also helps to maintain blood pressure, assist in digestion, and much more. Individual water needs vary by a person’s age, gender, level of activity, and medical conditions. Striving to drink more water over sugary and alcoholic beverages is a great goal toward overall wellness. People should also discuss their individual needs with their medical provider.

Tip 2: Eat a Variety of Fruits and Vegetables Daily

Variety is the spice of life when it comes to eating a well-balanced diet. Eating a variety of produce provides an array of vitamins and minerals that are beneficial to the body. MyPlate recommendations include incorporating fruits and vegetables into half of your plate, which is a great wellness goal.  Planning out meals in advance can help you include a variety of produce into your meals. For example, add yellow or red peppers to a recipe that traditionally calls for green peppers. Add dark-green, leafy lettuce to a salad that traditionally includes iceberg lettuce. Grill pineapples for dinner or add spinach to an omelet. The options are endless and so are the wellness benefits. Consuming a diet with fruits and vegetables can help with weight loss and reduce the risk of diabetes, obesity, heart disease, and other chronic conditions.

Tip 3: Move More

Physical activity is beneficial to both mental and physical wellness. After physical activity, the brain gets a boost and helps to improve cognitive skills. It also helps to reduce depression and anxiety. Additionally, regular physical activity helps to maintain weight, improve sleep, promote bone and muscle health, and reduce risks of heart disease, diabetes, and some cancers.

Make time in your schedule to be physically active. Adults should strive for 150 minutes a week of physical activity. Activities should include a variety of aerobic, balance and muscle strengthening activities. People should work with their medical provider to develop a wellness plan that addresses their specific physical, dietary, and mental health needs.

More Information

For more information on living a healthy life, check out these Urban Extension programs.

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