If you are like many Americans, December is a busy time full of holiday parties, after-work events, and numerous trips in search of the perfect present. Fifty-four percent of individuals in a New Year’s poll said they intended to concentrate on eating healthier and 59% said they wanted to get more exercise. This may lead some to neglect their exercise habits, overindulge in sweets and savories, and get too little sleep.
Come New Year’s Day, a lot of people decide to reset, aiming to trim their waistlines, get to the gym frequently, and take part in overall healthy behaviours. Thirty-one percent said they’d love to get more sleep. With a few minor alterations, say NewYork-Presbyterian physicians, nurses, and dietitians, it’s easy to set up a healthier lifestyle. Besides getting enough fruits, vegetables, and whole grains, concentrate on protein in the morning, says Dr.
Kumar, an attending endocrinologist at NewYork-Presbyterian/Weill Cornell Medical Center and an assistant professor of medicine at Weill Cornell Medicine. Packing your breakfast with protein will keep blood glucose and a few”appetite hormones” more secure during the day, helping to control your appetite. Egg-white omelets, Greek yogurt, and protein shakes are examples. Dr.
Kumar also advises to avoid eating too much sugar, especially in the shape of high fructose corn syrup. Consuming excess sugar contributes to a condition known as insulin resistance, which can be a precursor to type 2 diabetes, a fatty liver, and cardiovascular disease.
It has also been associated with cirrhosis, neuropathy, kidney disease, general inflammation, and cancer. A diet with less red meat will confer a multitude of benefits if you replace the calories with whole plant foods. Your blood glucose levels will fall, and you’re going to dramatically reduce your risk of chronic diseases, such as top killers such as heart disease, stroke, cancer, diabetes, and obesity. 1 easy-to-follow diet which avoids red meat is the Mediterranean diet.
It’s among the best things you can do to help your heart, says Dr. Gary Gabelman, a cardiologist in NewYork-Presbyterian Lawrence Hospital and an assistant clinical professor of medicine at Columbia University Vagelos College of Physicians and Surgeons. The diet is high in fruit, vegetables, legumes, fish, and nuts, and full of antioxidants, which have been demonstrated to be beneficial to heart health and general health.
He says to target that by setting a regular bedtime and wake-up time, avoiding caffeine later in the day, turning off electronics an hour before bedtime, exercising regularly, avoiding feel hungry, says Alexandra Rosenstock, RD, CDN, a registered dietitian at the Center for Advanced Digestive Care at NewYork-Presbyterian/Weill Cornell Medical Center. Rather, her advice is to grab something healthy that you’ve already prepared. Take some time to consider having it in the refrigerator or available at work. Daniel Barone, a neurologist and sleep medicine expert at the Center for Sleep Medicine at NewYork-Presbyterian/Weill Cornell Medical Center and an assistant professor of neurology at Weill Cornell Medicine.