We asked Susan, Registered Pharmacist (RPh), Certified Diabetes Educator (CDE), Morelli’s Pharmacies to weigh in on how we can stay fit and fresh this spring. Here are her top 4 tips for looking and feeling your best!
1. Stay Active
Regular physical activity has numerous health benefits, improves your quality of life and lowers your risk for chronic diseases. Adults should get about 20 minutes of exercise a day, whether it be walking, jogging, swimming or playing a team sport. Remember, every step counts, so try parking a little farther away or taking the stairs instead of the elevator!
2. Enjoy energy-focused meals
To keep your energy up, eat nutrient-dense foods with your regular intake of fruits, vegetables, whole grains and protein-rich foods - especially plant-based protein, like soy, quinoa, nuts and seeds. As a baseline, the average adult needs about 0.8g of protein per kg of body weight. This means an adult weighing 150lbs needs 55g of protein per day. To stay on track, avoid processed foods, which can be high in sugar and sodium, and plan your meals.
3. Get Advice
If you're concerned that you're not getting everything you need from your diet, talk to your local pharmacist about when to supplement. While it's ideal to get nutrients from a well-balanced diet, your pharmacist can recommend an appropriate, high-quality supplement to fill any gaps.
4. Stay Hydrated
Water > everything else. Seriously. It makes up about 60% of your body's composition - all your cells, tissues and organs need water to function. Choose water over other beverages that may be high in sugar and sodium. There's no hard-and-fast rule for how much water you should drink in a day, but if you're looking for a guide, eight 8-oz glasses per day is a good place to start. Extended physical activity and exposure to heat will increase this need, so be sure to listen to your body!