With National Women’s Health & Fitness Day happening this month, it’s time for us to focus on ourselves. That means taking a look at what we’re putting inside ourselves.
Let’s push that shopping cart to the outer aisles of the store where we can fill it up with supercharged picks that will help keep us staying sharp and fit. The foods we eat can help the longevity of our road and our quality of life along the way.
The key when filling up our cart is to pack it with anti-inflammatory foods, ones that help out our body’s organ system to keep them functioning normally. And think yummy foods – ok, not ice cream sundaes and fruit-filled donuts yummy – but there’s lots of other amazing foods that are oh so enjoyable to eat.
So, let’s take care of our vision, joints, and heart, as well as staying healthy along the way.
Keep Moving
berries: Strawberries, raspberries, and blueberries made the list for helping to lessen pain and inflammation. Their flavonoids have antioxidant, anti-inflammatory and analgesic effects. That’s a lot to pack into such a tiny sweet treat. About a cup a day, or for strawberries 8-10 large berries, and those knees will thank you.
yogurt: Regular or Greek, yogurt serves up calcium and protein. Both are great for strong bones, joints and muscles. Greek yogurt can supply almost twice the calcium as regular yogurt. Other yogurts can be fortified with vitamin D to aid in calcium absorption.
Boost Your Brain
fatty fish: Loaded with omega-3 fatty acids, salmon, trout, albacore tuna and herring are all on this list. Your brain is made up of around 60% fat with half of that fat being omega-3 fatty acids, essential for learning and memory. It’s been researched that by eating fish regularly, you tend to have more gray matter in your brain, which contains most of the nerve cells that control decision-making.
coffee: If coffee is your morning go-to, you’ll be happy to read this. Coffee’s two main components are antioxidants and caffeine. Coffee’s caffeine increases alertness by blocking the chemical messenger that makes you feel drowsy. It sharpens concentration in the short term and improves your moods by boosting your “feel-good” neurotransmitters.
On Site For Sight
dark chocolate: Need a guilt-free reason to indulge in a chunk of dark chocolate? A 2018 study showed that about two hours after eating dark chocolate there were improvements in visual clarity over those eating milk chocolate. Bonus – the flavonoids may help improve vision in those with glaucoma, as well as reduce the risk for macular degeneration.
eggs: Eye yolks are loaded with eye-protecting antioxidants, lutein, and zeaxanthin, plus are a rich source of choline and vitamin D, both of which play important roles in eye health. Scrambled or over easy – pick your style for two to four eggs a week.
Happy Heart
peppers: Grab up those red, orange, and yellow peppers as they are an excellent source of vitamin C. Studies show having high levels of C in your body can help lower your blood pressure, helping to protect against cardiovascular disease.
leafy greens: Kale and spinach are the main go-to’s. Toss them in a salad or mix them into a morning smoothie. Loaded with vitamins A,C, and K, they also contain dietary fiber that helps lower cholesterol. Improve your heart health while assisting in weight loss.
Virus Fighters
nuts and seeds: Supplying a double whammy, nuts and seeds are not only filling but are a big boost to your immune system. Rich in vitamin E, they help your body’s ability to fight off bacteria and viruses.
garlic: Definitely on your eat-to-stay-healthy list is garlic and its vibrant aroma. Once minced or crushed, a compound called allicin that fights inflammation is released, boosting the number of virus fighting T-cells in your bloodstream.
