Instead of making a traditional wish list, why not give yourself the gift of good health all year long? This 12-day countdown of expert tips will help make 2012 your healthiest year ever.
First day of holiday health: one ounce of dark chocolate
Naturally-occurring antioxidants found in dark chocolate (not milk chocolate) may help improve heart health, says Enas A. Enas, MD, a cardiologist on staff at Advocate Good Samaritan Hospital and author of How to Beat the Heart Disease Epidemic Among South Asians (2005). For calories sake, limit yourself to an ounce a day.
Second day of holiday health: two warm hugs
Hugs release oxytocin, a brain chemical known as the ‘love hormone,’ says Elizabeth R. Lombardo, PhD, MS, psychologist and author of A Happy You: Your Ultimate Prescription for Happiness, (Morgan-James, 2009). “Hugs also strengthen relationships and, therefore, help combat issues such as depression.”
Third day of holiday health: three ounces of salmon
The omega-3 fatty acids found in salmon act as natural anti-inflammatory agents, decreasing pain while lowering your risk of heart attack and stroke, says Jacob Teitelbaum, MD, well-known expert in fibromyalgia. Choose wild salmon over farm raised for the most omega-3′s.
Fourth day of holiday health: four ounces of red wine
Red wine’s flavonoids, antioxidants found in grape skin and other berries raise HDL, the “good” cholesterol, and help prevent heart disease, says Enas. “Use moderation.” Women should limit themselves to one, four-ounce glass a day and men to two, four-ounce servings daily.
Fifth day of holiday health: five golden raisins
Golden raisins mixed with nuts make a quick, portable, healthy snack that includes both carbs and a bit of protein and healthy fat, says Keri Gans, RD, spokeswoman for the American Dietetic Association (ADA). Go easy: calories in dried fruits add up quickly. Two tablespoons contain 60 calories.
Sixth day of holiday health: six days of activity
It may be unrealistic to try to lose weight over the holidays, so strive for weight maintenance, says Russell Pate, PhD, professor of exercise science at the University of South Carolina. Set a goal of 30 minutes of activity six days of the week.
Seventh day of holiday health: seven hours of sleep
Most adults need a minimum of seven to seven and a half hours sleep,” says Michael Thorpy, MD, director of the Sleep/Wake Disorders Center, New York Montefiore Medical Center. Memory, concentration and coordination become compromised otherwise; lack of sleep may also contribute to cardiovascular risk factors.
Eighth day of holiday health: eight ounces of Greek yogurt
Eight ounces of Greek yogurt contains approximately 300 mgs of calcium, says Jeri Nieves, PhD, associate professor of clinical epidemiology at Columbia University and an expert with the National Osteoporosis Foundation (NOF). “People under the age of 50 need 1000 mg of calcium a day; people over 50 need 1200 mg.”
Ninth day of holiday health: nine minutes of mindfulness
Mindfulness meditation involves bringing your attention fully in the present, says Lombardo. “To de-stress from holiday chaos, taking a few moments to relax can ease stress and anxiety tremendously.” Practice sitting focused on a single task or object without allowing your mind to drift.
Tenth day of holiday health: 10 minutes of sunshine
Ten minutes of sunshine provides the equivalent of 5,000 to 10,000 IU of vitamin D during the spring and summer, says Mark Moyad, MD, MPH, director of preventive medicine, University of Michigan. The sun’s lower intensity in the winter drops this number, however. So supplement with 400 IU daily, the amount recommended by the Centers for Disease Control and Prevention (CDC).
Eleventh day of holiday health: 11 glasses of water
According to the Institute of Medicine, healthy women require 11 glasses of fluids a day and men need 15. To add flavor to plain water, add a slice or two of lemon, lime or cucumber.
Twelfth day of holiday health: 12 organic fruits
If you’re concerned about excess pesticides, choose organic versions of produce highest in chemicals. According to the Environmental Working Group’s “dirty dozen” list, those highest include: celery, peaches, strawberries, apples, blueberries, nectarines, bell peppers, spinach, cherries, collard/kale greens, potatoes and imported grapes. The benefits of non-organic fruits and vegetables still outweigh the risks, however, says Gans. “Most people don’t eat enough. Just wash them before eating.”
CONNECT THE DOTS
For additional tips on healthy eating check out our post on the USDA’s Choose MyPlate or The American Dietetic Association site. For further information on general health issues go to Medline Plus or the Mayo Clinic’s Healthy Lifestyle.
Linda Melone 14 Dec, 2011--
Source: http://www.healthymagination.com/blog/the-12-days-of-holiday-health/
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