QUALCHOICE: Tips for a Healthy Season

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Spring is finally here, and it becomes challenging to keep yourself healthy during this season. The warmer weather and bright skies in spring can bring about a great amount of excitement after the winter months. The changing of the seasons is also an excellent time to adopt new healthy habits or take control of any existing health problems triggered during this time. Here are a few tips to make this season much healthier and more enjoyable.

1. Shake up your fitness routine

· The mornings are warming up, and spring means the sun rises earlier each day.

· Get at least 150 minutes of physical activity every week (30 min. a day/ 5 days a week) 1

· Try exercising before starting your day, whether it’s going for a run or walking the dog.

· Exercising before work can begin your day on a high note with clarity and energy.

2. Update your workout attire

· Springtime means it’s time for some new clothes.

· New lightweight clothing can help you manage heat and perspiration to optimize comfort when exercising.

· Proper footwear can help support an active lifestyle by providing important support for your joints.

3. Revitalize your daily fruits and vegetable

· Spring is a great season to add new fruits and vegetables to your diet because there are many of new fruits and vegetables in season.

· It’s recommended that you get 1½ to 2 cups per day of fruit and 2 to 3 cups per day of vegetables. 2

4. Protect yourself from spring allergies

· Springtime brings warmer temperatures and blooming trees. But, for close to 1 in 3 Americans, it also brings annoying seasonal allergies. 3

· Pollen is the most common culprit. When you have a pollen allergy, your immune system identifies the pollen as harmful and essentially overreacts.

· The easiest thing to do is to avoid or limit exposure.

· Also, change your clothes after coming inside to remove pollen that might have stuck to you, and shower before bed to get rid of pollen that might stick in your hair.

5. Water with a squeeze of lemon

· For your body to perform at a high level, it’s essential to stay hydrated.

· Substituting water for sugary drinks is a good way to reduce calories.

· Add a wedge of lemon to your water. This can help improve the taste and help you drink more water than you usually do.

· Recommended amount: About 15.5 cups of fluids for men and about 11.5 cups of fluids a day for women. 4

6. Proper sleeping habits help maintain a healthy weight

· Not getting enough sleep is linked with many chronic diseases and conditions—such as type 2 diabetes, heart disease, obesity, and depression

· Staying up late has been shown to increase the likelihood of overeating.

· Get at least 7 hours of sleep every night. 5

7. Schedule screenings and doctor’s appointments

· Spring is a good time for a health tune-up.

· Before starting an exercise routine, it’s always recommended to check with your primary care physician. Also, stay up-to-date on your cancer screenings.

As always, visit qualchoice.com for more information.

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