Increasing Healthy Habits = Decreasing Inflammation

With it being the new year it's time to give your body a healthy reset. Most people experience chronic inflammation because of stress, lack of sleep, or having an unhealthy diet. With this comes fatigue, joint pain, swelling, digestive issues, depression, and worsening of diseases. It's time to get back on the right track and eat foods that will help your body. Foods that are known to decrease inflammation are fruits, vegetables, healthy fats (avocado, nuts, fish) and whole grains. 

Here is a recipe with tons of nutrients that will help decrease inflammation.This would be perfect to have in the morning with your breakfast or in place of it! 

Blueberry Smoothie

• 2 handfuls spinach or leafy greens
• 1 frozen banana
• 1/2 cup frozen blueberries
• 1 T almond butter
• 1/4 tsp cinnamon
• 1/8-1/4 tsp cayenne (start light and add as desired)
• 1 tsp maca powder (optional)
• 1/2 cup water
• 1/2 cup unsweetened almond milk

Directions

• Combine all ingredients in blender and blend until smooth. 

Source: https://www.bewholebeyou.com
https://spoonuniversity.com/recipe/20-anti-inflammatory-recipes

New Year, New Me

No matter what your age, it's never too late to start making changes towards a healthier life. Now is the perfect time with the new year right around the corner! It should be your main goal to become and stay healthy for the years to come. Here are some new year resolutions you could be thinking about.

• Eat more fruits and vegetables. You should be having 5 servings each day and remember to be eating the rainbow. Eat more whole grains and fish while reducing the fatty meats in your diet such as chicken and turkey. Stick to consuming 2 servings daily of low fat dairy and use healthier fats in your meals!
• Be active! Exercising daily can make your bones stronger, improve your balance, and help maintain your weight. Doing water aerobics, stretching daily, and going for walks is a good way to get in your exercise. You will be more motivated and held accountable if you do these activities with a friend! 
• Make an effort to go to the doctor and get your annual checkups. It's important to get your health screenings regularly and get the immunizations that you need each year. 
• Work out your brain! Do more activities to get your mind thinking. If you usually stay at home everyday, push yourself to get out of the house and go to your community center. Socializing can help in so many ways. 
• Stop smoking. Smoking can cause a plethora of health issues and it's not too late to quit. 
• Take a multivitamin. Make sure you are getting all the nutrients you need. 
• Get enough sleep. With age comes less sleep. Try to cut out the day time naps so you can get a longer nights sleep. It is recommended to get 7-8 hours of sleep each night. With more sleep you will be more alert and have more energy.

Source: http://www.healthinaging.org

Yoga and Aging

Another good form of physical activity is yoga. Getting older can take a huge toll on the body so why not slow the process down and facilitate the aging process with some yoga? Yoga can give us a healthier mind as well as improving strength, flexibility, agility, and balance. 

Strength/Balance: When we age, our balance gets worse over time, and we can fall and get hurt. With yoga, there are poses that help with balance and will strengthen those leg muscles. Bone density will improve and there will be less risk of developing osteoporosis. You will also feel more confident as you won't be afraid of falling. 

Agility: This aspect will help with coordination and being able to move around. When a situation occurs you will be able to move with ease and feel in control. 

Flexibility: As we age, our joints become more stiff. This will help you strengthen your muscles in an effective way as well as reducing the risk of muscle injury. 

There are tons of yoga videos online if you do not want to go take a class. Start with the beginner videos and work your way up. 

Source: https://www.yogauonline.com