Now that spring is almost here, it’s time to get the house clean and ready to welcome friends and family again. It’s time to think of color, sunshine, hiking with the kids, wearing bright colored outfits and sipping some lemonade. Just as you spring clean your house, you can spring clean your mind and body and here are some suggestions.
Meditate mindfully - Mindfulness meditation is the intention to notice without judgment the moment to moment experiences that arise. Being non-judgmental helps one look at these experiences in a better light. About 20 minutes daily is all it takes. It doesn’t happen easily but it can be built over time. Studies have shown that mindfulness meditation helps relieve stress, manage pain and anxiety, reduce inflammation and risk for certain diseases.
- Exercise enthusiastically - This certainly does not mean you have to go mountain climbing or run marathons. First and foremost, try not to be sedentary. Get up every hour and walk around. For overall cardiovascular health, the American Heart Association recommends 30 minutes of moderate exercise 5-6 days a week or 25 minutes of vigorous exercise 3 days a week. You will experience benefits even if you divide your time into two or three segments of 10 to 15 minutes per day. Include strength training at least 2 times a week.
Eat earnestly - Your weight is a direct reflection of what you eat. Exercise will help you keep the weight off. In reality, only you can be honest with how much and what you eat. Try to make your lunch and breakfast look like this: half your plate should be colorful with fruits and vegetables, quarter of your plate should have lean protein- meat, fish, tofu, vegetarian sources of protein, and a quarter with grains- mostly whole grains such as whole wheat, brown rice and quinoa. Say no to trans-fats, reduce your carbohydrate intake and increase your protein intake. Most importantly drink lots of water!
Dr. Kavita Kewalramani is a solo Internist with a practice in New Providence, New Jersey. Her practice is unique and integrates primary care, medical weight loss and lifestyle & disease management programs.