With spring on the horizon, you may want to start doing some spring decluttering to get ready for a fresh start. But what if instead of just cleaning your closets, you cleaned up your diet as well?
March is National Nutrition Month, and what better time to spring into action on your healthy eating goals?
Sure, many people want to drop a few pounds before they flaunt their bodies in bathing suits this summer. But eating healthy foods is about so much more than just weight loss. In fact, focusing on the scale may just frustrate you if you don’t see results quickly enough.
According to Julie Alliger, RD, LDN, CDCES at Chester County Hospital, "That’s why it's best to focus on healthy choices you can make each day, rather than fixating on a number on the scale. One healthy choice you can make is improving your nutrition, as that alone will help your overall health."
Nutrition is such an important part of maintaining good health. Many health conditions are linked to lifestyle choices, such as diet and nutrition. The good news is that you can prevent most of these conditions with healthier lifestyle choices.
Here are 6 ways nutritious food choices can do so much more than tip the scale in the right direction.
1. Beat Heart Disease, Stroke, and Type 2 Diabetes
A poor diet can increase your risk of heart disease , stroke, and diabetes. People with diabetes are twice as likely to have heart disease or suffer a stroke than people without diabetes.
There is something you can do if you are living with these conditions — eat more fruits, vegetables, and whole grains. A higher intake of fruits and vegetables is associated with a lower risk of type 2 diabetes.
Even better — healthy lifestyle choices , even when added in your 50s, can lower your chances of stroke.
2. Lower Your Blood Pressure
Want to lower your blood pressure? A diet too high in salt and processed foods can lead to high blood pressure (also known as hypertension). To combat this, reduce your intake of red meats, and add fruits, vegetables and whole grains to your plate.
Don’t worry — your food doesn’t have to be bland. Instead of pouring on the salt or eating processed foods, add in herbs and spices, like turmeric, ginger, cinnamon, cumin or chili powder.
Not sure what your blood pressure is? Come to one of our free screenings to learn more.
3. Prevent Some Types of Cancer
When you think of cancer, treatment options may be the first thing to pop into your head. But the best cure is prevention, and nothing can help prevent cancer like a diet filled with fresh fruits, vegetables, and whole grains.
Limit red meats, processed meat, sugar-sweetened beverages, and highly processed foods like chips and cookies.
The right nutrients strengthen your immune system so your body can amp up its natural defense mechanisms to protect you from diseases like cancer.
4. Keep Your Memory Sharp
It may be surprising to learn that your heart health affects your brain health.
"Most Americans are not eating a healthy enough diet, and this leads to chronic diseases like diabetes, heart disease, and hypertension. What's more, many people don’t realize that diabetes, strokes, and hypertension also contribute to memory problems and dementia," explains Julie.
Be sure to eat a heart-healthy diet filled with fruits and vegetables, so you can score high on those crossword puzzles well into your later years.
5. Keep Your Skin Looking Great and Your Eyesight Sharp
It isn't just sunscreen and expensive anti-wrinkle creams that can give you bright, healthy skin. Many tasty whole foods can protect your skin from sun damage and reduce wrinkles.
Vegetables, fish, beans, and olive oil can slow age-related damage, while avocados and dark chocolate can protect skin against the sun.
Meanwhile, adding vitamins like lutein, zeaxanthin, vitamin C and vitamin E — found in dark green leafy vegetables, oranges, and nuts — can reduce the risk of certain serious eye diseases like macular degeneration, an age-related disease that causes vision loss over time.
6. Stay Full
A diet rich in fruits and vegetables is much more likely to keep you satisfied and less likely to make you want to nibble on salty, sugary snacks throughout the day.
Be sure to shop the perimeter of your grocery store to stock up on green, leafy vegetables and delicious fruits. Even better — keep a bowl of fresh fruit available so you reach for an apple or banana instead of a bag of chips.
Don't Go At It Alone — Chester County Hospital Can Help You on Your Health Journey
Eating more healthy foods doesn't have to mean you can never enjoy your favorite meals again. There are plenty of ways to substitute healthier choices. From lower-fat dairy products to whole wheat grains, you can create similar recipes with better, healthier ingredients.
It's normal to feel a bit overwhelmed when improving your diet. That's why Chester County Hospital offers virtual programming free-of-charge to help you on your journey.
Struggling with your nutrition plan? Give Diabetes and Nutrition Services a call at 610-738-2835 to schedule a consultation or check out all the community wellness and education programs and resources we offer.