By Dr. Latoya Roberts
It’s the time of year again for making promises to ourselves about how much weight to lose, applying for gym memberships, eating healthier, yada, yada. We know all too well that the road to good health, is paved with good intentions. But living a healthier, more balanced life doesn’t have to be super complicated.
Sometimes I get the question from patients and clients “where do I even start?” So, here are some small things to consider doing that can make a big impact on your overall health and wellbeing.
Fit in fiber. Find ways to consume fiber in every meal. Dietary fiber is naturally found in vegetables, fruits, whole grains, beans and nuts. Not only is fiber helpful for improving constipation a fiber-rich diet is associated with lower risk of diabetes, heart disease, and colorectal cancer. Aim to eat a variety of naturally fiber-rich foods throughout the day. The recommended amount is 20 grams a day for women and 30 grams a day for men.
Eat the rainbow. Where fruits and veggies are concerned, the more color on your plate the better. Plants contain different pigments or phytonutrients which give them their color. Different color plants are linked to higher levels of specific nutrients and you reap more of the benefits by adding more variety.
Drink more water. I find that adding fresh berries, pineapple, cucumber, mint or citrus to infuse flavor can help increase water intake. Inspirational water bottles can help gamify and motivate you to drink more too. My son and I have matching inspirational water bottles and we enjoy seeing who “wins the water battle” at the end of the day.
Cut out sugar. Beware, sugar is hidden everywhere. At the very least, make a plan to cut back on sugar consumption for example, by removing one sweet drink a day and replacing it with an unsweetened beverage. Water, seltzer, unsweetened tea are good choices. Look for sugar in any boxed or bagged food items and aim for less than 25 grams of sugar per day. You’ll be surprised at how much sugar is hiding in the foods and drinks we love most.
Add a well-balanced quality multivitamin. Make sure it is one that’s free from artificial flavors, binders, fillers and chemical dye. I would argue that supplementation with a quality multivitamin is absolutely necessary to help fill in nutritional gaps in the standard American diet.
Get better sleep quality. We all know the importance of a good night sleep and how lack of sleep diminishes mental focus and personal productivity. Warm showers before bed, limiting screen time, reading, playing soothing instrumental music and candlelight can help.
Take a few minutes to inventory the suggestions above and if you can’t check each of these off on a regular basis, then you’ve found a good place to start with creating a new healthier you.
LaToya Roberts, DO practices internal medicine at Harbor Internal Medicine. Her office is located in Bayside Commons suite 105, 501 Bay Avenue.in Somers Point.
