HOW TO STAY FIT HEALTHY WHAT SHOULD OR

HOW TO STAY FIT & HEALTHY WHAT SHOULD OR SHOULDN'T I DO TO BE FIT & HEALTHY?

• It's the little things that you do each day that add up to being healthy and fit. While we do what we can to be as health-conscious as we can, it is always work in progress since there are many elements to get to a healthy lifestyle. Use these tips as a guide on your journey on the path to good health.

EAT HEALTHY FOOD Get as many fresh fruits, vegetables and whole grains into your diet as possible and make them the main part of your overall diet. Include lean sources of protein such as poultry, fish and beans. Eat balanced meals and do not overeat. Stop eating before you become completely full and give yourself a chance to digest your food. Snack on whole foods such as fruit, vegetables and nuts. Avoid highly processed foods that contain artificial sweeteners or colors, hidden sugars or excessive fat.

DRINK WATER Our bodies are made mostly of water. Most fluids and foods contain water that will help to keep our bodies hydrated, but fresh, clean, plain water is still the best and healthiest beverage for maintaining a healthy body. It is the most natural cleanser for our organs and digestive system. Being hydrated is crucial for the brain as well as for helping to flush toxins out through the skin (perspiration) and urine.

EXERCISE REGULARLY Even if you just get out for a walk a few times a week, exercise is important for being fit and healthy. Cardiovascular exercise helps to strengthen the heart and lungs, strength training helps to strengthen the muscles and stretching helps to reduce the risk of injury by increasing flexibility. Exercise also improves circulation and body awareness, and regular exercise can help combat depression.

MAKE TIME FOR SOCIAL CONNECTIONS Spending time with family and friends may improve your mental health so you are happier and healthier. Good mental health is an important part of being fit and healthy because if you are satisfied and happy, you are more likely to eat healthy and exercise regularly. Taking time to interact with your loved ones can bring feelings of joy, satisfaction and contentment because you are able to receive and offer support to one another. Schedule time to go for a walk, play with your family and friends or have a dinner party with your closest friends. Activities like these will encourage you to live healthier in all aspects of your life.

SLEEP WELL Sleep affects our physical and mental health tremendously, and many of us do not get enough. Lack of sleep adversely affects metabolism, mood, concentration, memory, motor skills, stress hormones and even the immune system and cardiovascular health. Sleep allows the body to heal, repair and rejuvenate itself in a way it simply cannot when a person is awake.

REDUCE STRESS Stress can cause a myriad of problems, from heart trouble to digestive problems. This should not come as a surprise. What many people do not know is what to do about it, how to manage their stress. Exercise, meditation, doing what you love, appropriate boundaries, spirituality, being in nature, and enjoyable hobbies all help alleviate the harmful effects of stress on the body. Don't overwork. Take breaks (holidays, mini-holidays, days off) and surround yourself with people who support you.

EXPRESS YOURSELF Keeping emotions bottled up inside can cause mental and emotional stress as well as physical symptoms. Unexpressed feelings can lead to depression, sleep problems, eating disorders, and even physical pain. Learn to talk about your feelings, or express them through some sort of art. Even writing thoughts and feelings down is a good way to express things you find hard to say.