When the New Year comes, you’re excited about making some positive changes in your life. Often these resolutions focus on the areas of health and fitness. You may join a gym and cut sweets and treats out of your diet.
My arthritis doesn’t bother me as much if I cut down on sweets and exercise every day. Of course, I know what I should do, but as the old saying goes, “the spirit is willing but the flesh is weak.”
Have you ever felt like it was taking forever to reach your goals? I sure have and the temptation to give up and go back to my old habits can seem overwhelming.
A new year has just started and it’s time to make some positive changes. The trick is to take one small step at a time and pick a few easy goals to start with:
Increase Fruits and Vegetables
For some, eating fruit is easier than eating vegetables. Fruit salad, bananas sliced on top of oatmeal, fruit kabobs, or just eating fruit in its natural state. Who can resist a juicy piece of watermelon on a hot day?
Yams are usually a popular vegetable and are so good for you. Yams are a good source of fiber and are also rich in potassium and Vitamin C.
For the people who don’t like vegetables, carrots and celery can be ground in the food processor and added to soups, and if you are a meatloaf fan, finely chopped green peppers and onion can be added in, and no one will know unless you tell them. When I was younger I wouldn’t touch spinach under any circumstances but now I like it in salads or just as a vegetable side dish.
Increase your intake of fruits and vegetables slowly and you’ll have more energy to do the things you love to do.
Get Off the Couch
That couch can look pretty darn good after a hard day at the office. It’s a relaxing place to watch your favorite program, play some video games, or just take a nap if it’s not too noisy in the house. The problem is you don’t want to get back up and get active. Take a walk, ride a bike, or do something you really enjoy such as dancing or swimming.
Exercise can help you improve your health and fitness without hurting your joints. Exercise can:
- Strengthen the muscles around your joints
- Help you maintain bone strength
- Give you more energy to get through the day
- Make it easier to get a good night’s sleep
- Help you control your weight
- Enhance your quality of life
- Improve your balance
Reduce Your Sugar Intake
Most Americans eat too much sugar. According to the United States Department of Agriculture (USDA), “the average American consumes 152 pounds of refined sugar in one year.”Wow, that is a lot of sugar! Eating that much sugar may lead to obesity and heart disease. When you have arthritis, you want to be as pain-free as possible, and eating sugar can cause inflammation in your joints.
Make your own coffee at home instead of hitting the latte line at Starbucks.™ Have dessert less often and when you do indulge, eat a smaller portion. Learn to read food labels and look for hidden sources of sugar in condiments, soups, and jarred sauces.
Summary
Follow these tips and make adjustments along the way. Healthy choices keep bones and joints in tip-top shape, and you’ll have more energy to pursue your passions. Start with small steps so you don’t feel overwhelmed and just keep going.
