Women's Health Tips for Heart, Mind, and Body

Looking for the path toward a healthier you? It's
not hard to find. The journey begins with some
simple tweaks to your lifestyle. The right diet,
exercise, and stress-relief plan all play a big
role.

1. Follow a Heart-Healthy Diet

There's an easy recipe if your goal is to keep
away problems like heart disease and strokes.
Eat more fruits and veggies.
Choose whole grains. Try brown rice instead
of white. Switch to whole wheat pasta.
Choose lean proteins like poultry, fish, beans,
and legumes.
Cut down on processed foods, sugar, salt,
and saturated fat.
When eating healthy, flexibility often works best,
says Joyce Meng, MD, assistant professor at
the Pat and Jim Calhoun Cardiology Center at
UConn Health. If you like to follow a strict diet
plan, go for it. If not, it's OK. "Find what works
for you."
Tricia Montgomery, 52, the founder of K9 Fit
Club, knows first-hand how the right diet and
lifestyle can help. For her, choosing healthy
foods and planning small, frequent meals works
well. "I don't deny myself anything," she says. "I
still have dessert -- key lime pie, yum! -- and I
love frozen gummy bears, but moderation is
key."

2. Exercise Every Day

The more active you are, the better, Meng says.
Exercise boosts your heart health, builds muscle
and bone strength, and wards off health
problems.
Aim for 2 and a half hours of moderate activity,
like brisk walking or dancing, every week. If
you're OK with vigorous exercise, stick to 1 hour
and 15 minutes a week of things like running or
playing tennis. Add a couple of days of strength
training, too.
If you're busy, try short bursts of activity
throughout the day. Walk often. A good target is
10,000 steps a day. Take the stairs. Park your
car far away from your destination.
Montgomery exercises every day, often with her
dog. By adding lunges, squats, and stairs to a
walk, she turns it into a power workout. "I also
am a huge Pilates fan," she says.

3. Lose Weight

When you shed pounds you'll lower your risk of
heart disease, type 2 diabetes, and cancer.
Aim for a slow, steady drop. Try to lose 1-2
pounds a week by being active and eating
better.
"It doesn't have to be an hour of intense
exercise every day," Meng says. "Any little bit
helps."
As you improve, dial up the time and how hard
you work out. If you want to lose a lot of
weight, try for 300 minutes of exercise a week.
"Eating a healthy diet will go a long way," Meng
says. Start by cutting sugar, which she says is
often hiding in plain sight -- in store-bought
items like salad dressing, packaged bread, and
nuts. Try to avoid soda and sugar-laced coffee
drinks, too.

4. Visit Your Doctor

Get regular checkups. Your doctor keeps track
of your medical history and can help you stay
healthy. For example, if you're at risk for
osteoporosis, a condition that weakens bones,
he may want you to get more calcium and
vitamin D.
Your doctor may recommend screening tests to
keep an eye on your health and catch conditions
early when they're easier to treat.
Keep the lines of communication open. "If you
have questions, ask your doctor," Meng says.
"Make sure you understand things to your
satisfaction." If you're worried about a
medication or procedure, talk to him about it.

5. Cut Down Your stress

It can take a toll on your health. You probably
can't avoid it altogether, but you can find ways
to ease the impact. Don't take on too much. Try
to set limits with yourself and others. It's OK to
say no.
To relieve stress, try:
Deep breathing
Meditation
Yoga
Massage
Exercise
Healthy eating
Talking to a friend, family member, or
professional counselor

6. Create Healthy Habits

If you make the right choices today, you can
ward off problems tomorrow.
Brush your teeth twice a day and floss every day.
Don't smoke.
Limit your alcohol. Keep it to one drink a
day.
If you have medication, take it exactly how
your doctor prescribed it.
Improve your sleep. Aim for 8 hours. If you
have trouble getting shut-eye, talk to your
doctor
Use sunscreen and stay out of the sun from 10 a.m. to 3 p.m. wear your seatbelt.

Take time every day to invest in your health,
Meng says.

It paid off for Montgomery. She says she
overcame health problems, feels good, and has
a positive outlook. "My life," she says, "is
forever changed."