By: LECOM Wellness
Soon our days will be filled with crisp air and colorful leaves as we begin the fall season. A new season means you can have a fresh start on healthy habits that support your fitness goals. Here are four tips for a healthy and active autumn:
1. Enjoy seasonal produce
Stop by your local farmer’s market or grocery store for tasty fall produce. The pumpkin contains vitamin A, fiber, potassium and phytosterols. These nutrients support vision, aid in weight loss and have been shown in studies to reduce “bad” cholesterol (Klein, 2012). Fall favorites such as apples, pears, broccoli and squash are healthy and delicious complements to a meal or snack that will fuel your fitness regimen.
2. Give yourself an immunity boost
Pumpkins are a great source of vitamin C, and during the fall, it’s important to remember to give your immune system some TLC. Don’t forget to get your flu shot to protect yourself during flu season. Hydrate with lots of water and wash hands thoroughly at home or in public areas to prevent the spread of the cold virus.
3. It’s time for annual exams
October is National Breast Cancer Awareness Month and National Mammography Day is October 21. Men ages 40 and over should have a screening for prostate cancer and a cholesterol test every 5 years (Sorgen, 2016). Based on your individual health conditions, your doctor will determine which tests you should have and how often to have them.
4. Add variety to your fitness routine and diet
Stay committed to your fitness routine by walking, cycling and hiking outdoors while enjoying the cooler temperatures. Get motivated by joining a group fitness classes or maximize your workout with a certified personal trainer. For game day, choose healthier snack options such as veggies and dip, unsalted peanuts or air-popped popcorn. Limit your candy intake during Halloween by keeping candy out of sight as much as possible and commit to only eating a certain amount of candy per day.
Use these tips to remain healthy and active as we say goodbye to summer and anticipate the upcoming holiday season.
Klein, S. (2012, 10 5). 8 Impressive Benefits of Pumpkin. Retrieved from The Huffington Post: http://www.huffingtonpost.com/2014/09/04/pumpkin-health-benefits_n_1936919.html
Sandhya Pruthi, M. (2016). With differing mammogram guidelines, I’m not sure when to begin mammogram screening. What does Mayo Clinic recommend? Retrieved from Mayo Clinic: http://www.mayoclinic.org/tests-procedures/mammogram/expert-answers/mammogram-guidelines/faq-20057759
Sorgen, C. (2016). Check-Ups Every Guy Needs. Retrieved from Men’s Fitness: http://www.mensfitness.com/training/check-ups-every-guy-needs
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