Women's health tips for the whole body.

Are you looking for a way to be healthy? It's not hard to find. The journey starts with a few simple changes to your lifestyle. A good diet, exercise, and a stress-relief plan all play a role.

Follow a heart-healthy diet.

If your goal is to prevent problems like heart disease and stroke, here's a simple recipe.

Eat more fruits and vegetables.

• Choose whole grains.
• Try brown rice instead of white. Switch to whole wheat pasta.
• Choose lean proteins like chicken, fish, beans and vegetables.
• Cut down on processed foods.

When it comes to healthy eating, flexibility often works best, says Joyce Meng, MD, assistant professor of medicine at UConn Health's Pat and Jim Calhoun Heart Center. If you want to follow a strict diet, go for it. If not, fine. "Find what works for you."

Tricia Montgomery, 52, founder of the K9 Fit Club, knows firsthand how a proper diet and lifestyle can help. Choosing healthy foods and planning small, regular meals works well for this. "I don't deny myself anything," she says. I always have a dessert, Key Lime Pie, and I love frozen gummy bears, but moderation is key.

Exercise Every Day.

The more active you are, the better.. Exercise improves heart health, increases muscle and bone strength, and protects against health problems.

Two and a half hours of moderate physical activity a week, such as brisk walking or dancing. If you are fine with vigorous exercise such as running or playing tennis for 1 hour and 15 minutes a week. Also add a few days of strength training.

If you are busy, do small activities throughout the day. 10,000 steps a day is a good goal. Take the stairs. Park your car far from your destination.

Montgomery trains every day, often with his dog. She turns this into a powerful workout by adding lunges, squats, and steps to the step. "I'm also a big fan of Pilates," she says.

Weight Reduction

When you lose weight, you reduce your risk of heart disease, type 2 diabetes, and cancer.

Indicates a slow and steady decline. Aim to lose 1-2 pounds a week by staying active and eating well.

"It's not an hour of strenuous exercise every day," explains Meng. "Some help."

As you improve, watch how long and how hard you work. If you want to lose a lot of weight, you should exercise for 300 minutes a week.

“A healthy diet will be very beneficial,” says Meng. She starts by cutting out the sugar, which she says is often hidden in plain sight, in store-bought items like salad dressings, packaged breads and nuts. She also tries to avoid sodas and sugary coffee drinks.

Consult your doctor

Get regular checkups. Your doctor checks your medical history and can help you stay healthy. For example, if you are at risk for osteoporosis, a disease that weakens bones, you may be asked for more calcium and vitamin D.

Your doctor may recommend screening tests to monitor your condition and detect them early, when they are easier to treat.

Keep the lines of communication open. "If you have any questions, ask your doctor," says Meng. Make sure you work things out to satisfaction. Talk to them if you have questions.

Reduce Your Ytress

It can affect your health. You probably can't avoid it completely, but you can find ways to lessen its impact. Don't Drink Too Much Try to set boundaries with yourself and others. It's okay to say no.

Try these steps to relieve stress:

• Take a deep breath
• Meditation
• Massage
• Exercise
• Nutritious food
• Talk to a friend, family member or professional counselor

Create Healthy Habits

• If you make the right decisions today, you will be able to overcome tomorrow's problems.
• Brush your teeth twice a day and floss daily.
• Smoking Prohibited
• Limit alcohol consumption. Keep this to drink once a day.
• If you have medication, take it exactly as your doctor ordered.
• Improve your sleep. Goal 8 hours. If you have trouble closing your eyes, talk to your doctor.
• Use sunscreen from 10am to 3pm. and avoid sun exposure.
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It's important to take time every day to invest in your health.

It was worth it for Montgomery. She says she has overcome health problems, feels good and has a positive attitude. "My life," she says, "has changed forever."