By: Avera Staff
Follow these five steps to living a longer and healthier life:
There’s no need to go on an extreme diet. Swapping out even 20% of your current meal choices with more healthy foods (e.g., fiber, fish, plant-based proteins, whole grains, fruits, veggies, nuts) will decrease your risk of early death by up to 17%.
Exercise for at least 150 minutes of moderate or 75 minutes of vigorous aerobic activity per week. Plus, partake in strength workouts twice a week. Even moving, as opposed to sitting for 30 minutes each day, could reduce early death by up to 17%.
Maintain a Healthy Weight
Obesity can cause Type 2 diabetes, cardiovascular disease and cancer. According to a 2018 study, obesity is responsible for up to 186,000 deaths per year.
Drink Alcohol in Moderation
Studies have found there is actually no “safe” amount of drinking because the net risks (i.e., addition, traffic accidents, cancer) outweigh potential benefits like improved cardiovascular and cognitive health.
According to federal dietary guidelines, women shouldn’t have more than one drink a day, and men shouldn’t have more than two drinks per day.
Cigarette-smoking can cause lung, mouth or throat cancer, heart attacks, and strokes.
For more information, schedule a nutrition consultation by visiting the Member Services desk.
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