1. Get Enough Sleep: Getting a good night’s sleep is one of the most important things you can do for your overall health. A lack of deep REM sleep will have physical and psychological ramifications, affecting cardiovascular health, insulin levels, and cognitive abilities. Aim for 7-8 hours of sleep a night. 2. Move Your Body: Exercise is another health-promoting behavior that has a big impact. Regular exercise improves your metabolic health, elevates your mood, and helps you stay mobile even as you age. Aim for 150 minutes of moderately intense exercise (i.e., walking) each week–that works out to about 22 minutes daily! 3. Eat a Nutritious Diet: Although it may seem like certain foods cycle in and out of “health food” status, research has confirmed the ideal diet: one that’s varied, with plenty of fruits and vegetables, whole grains, and lean meats. One simple tip for eating healthier is to emphasize adding healthy foods to your meals rather than restricting less healthy choices. 4. Stay Hydrated: As part of that nutritious diet, ensure you drink plenty of water throughout the day. Hydration helps prevent injuries and may lessen your chances of developing chronic illnesses. Current recommendations vary but usually land at around 8 cups a day. 5. Meditate Daily: Taking five minutes each day to practice deep breathing and mindfulness can, like exercise, have a radiating effect on your physical and mental health. 5 SIMPLE TIPS FOR HEALTHY LIVING
Physical Therapy’s Role in Promoting Good Health Our physical therapists have several tools to help you live the healthiest life possible: • We can help you manage or resolve injuries and/or painful conditions that keep you from being physically active. • We can help you develop a fun, effective exercise program that suits your interests and abilities. • We can identify areas of musculoskeletal weakness or impairment that might cause problems for you down the road — and give suggestions for managing that impairment now! • We can show you relaxation techniques to manage stress. And much more! When you visit us, we’ll create a customized program that addresses your unique needs. Find Good Health with Rose City Physical Therapy! Our team of movement and musculoskeletal experts is here to help you live a full, healthy life. To get started, call us to schedule an appointment today! Sources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6027933/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6315424/ https://www.who.int/about/governance/constitution https://www.nhlbi.nih.gov/health/sleep/why-sleep-important
Vegan Peanut Butter Cookies FEEL BETTER BY EATING BETTER!
• 1 cup creamy natural peanut butter • 1/2 cup maple syrup, or honey • 1 teaspoon vanilla
• 1 cup almond flour • flaked sea salt for topping, if desired
Preheat oven to 350 degrees F and line a baking sheet with parchment paper. Add peanut butter, maple syrup and vanilla into a mixing bowl. Once combined, add in almond flour and stir until incorporated. Use a medium cookie scoop to scoop dough onto prepared baking sheet. Alternatively, you can scoop dough with a spoon and roll it into a ball. Flatten each dough ball with a fork, making a crisscross pattern and sprinkle a little flaked sea salt on top of each cookie, if using. Bake in a preheated oven for about 12 minutes or until cookies begin to brown. Remove from oven, allow cookies to cool on a wire rack and enjoy.
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