Category: Health

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Benefits of Moving Your Body Daily

Man in blue jacket running in the daytime

It’s recommended that adults get 75-300 minutes of physical activity each week. This number may seem like a lot to some, but next to nothing for others. Either way, it serves as a reminder that a person should be exercising or moving to maintain a healthy lifestyle. If you shy away at the idea of “working out”, it’s okay! You don’t have to shell out dozens of dollars per month for a gym just to stay healthy, there are other ways to get your heart pumping!

Benefits of Moving

It likely does not come as a surprise for most that consistent movement is beneficial to your health. In addition to weight loss, there are a handful of benefits that can be gained by keeping active throughout all parts of the year. Moving your body or exercising carries the benefit of enhancing your mood and improving mental health. Studies have shown that sitting around and not staying active leads to increased anxiety and even depression. Moving around will also cause decreases in stress and can brighten your mood by giving you a sense of accomplishment. Moving around daily also helps support bone health and preservation, brain health, and sex drive.

Ways to Move

Of course, the best way to move your body is to incorporate a workout routine into your day. If you don’t have a gym membership, there are several other ways you can accomplish this and improve your health.

  • Walk – To get moving, one can simply go for a walk! Travel to a large shopping area and browse around or find a trail in the woods to get away from all of the noise and take a nice hike! Either way, walking is a great form of exercise that doesn’t take much effort at all.
  • Stretch – Another easy one, take a few moments each day to stretch, when you wake up, every hour or so while at work, after a workout, whenever it works for you! Stretching helps to move lymph fluid and regulate lactic acid buildup, leading to your body feeling more relaxed.
  • Dance – Dancing is very beneficial to your body as it incorporates weight-bearing exercises such as spinning as well as range-of-motion exercises like arm and hip swings.
  • Working out – This is the most beneficial if you are willing to put in a bit more effort. Working out, either weight training or cardiovascular, not only helps to strengthen your body and maintain healthy weight, but it also has amazing benefits for mental health, such as a decreased possibility of developing depression. If you don’t know where to start, check out fitness YouTube channels for a fun challenge.

Dr. Barbara R. Edwards, a Princeton MD is the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health, providing quality care to uninsured and under-insured New Jersey residents in Mercer and Middlesex counties.

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Ways to Improve Your Sleep

We all love to sleep. On average, people should sleep eight hours a day to feel refreshed and rejuvenated for the next day. However, many can’t seem to get eight hours as some have trouble falling asleep or they still feel tired even after eight hours. This can be for an assortment of reasons and without proper sleep, people often feel tired, moody, and unproductive throughout the day. Here are some ways to improve your sleep:

Sleep and Wake Consistently

Did you know that you can still have the proper amount of sleep and still be sleeping incorrectly? Having an inconsistent sleep schedule can throw your sleep cycle off and cause an eight-hour night of sleep to feel like a six-hour night, making you feel like you need to take a nap later in the day. Going to sleep and waking up at similar times each day can prevent this and make it so that you feel more well rested.

Reduce Screen Usage Before Bed

Blue light is the light emitted from devices such as smartphones and computers. Exposing yourself to this blue light reduces the production of the hormone melatonin, a chemical in the brain which aids in falling asleep. To fix this, reduce the amount of screen time before bed, or if screens need to be viewed late, install a blue light filter or wear specialized glasses that can block exposure.

Lower caffeine and Sugar Intake

Consuming drinks high in sugar or caffeine can cause the body to become energized which makes it difficult to fall asleep. Drinks containing high amounts include coffee, energy drinks, and certain types of tea. Switching to decaf at night or substituting sugary drinks for water or other products containing low sugar can help speed up falling asleep.

Dr. Barbara R. Edwards, Princeton Internist, practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center. She is also the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health.

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Five Tips to Keeping NYE Resolutions

It’s finally 2022 and of course, New Year’s Resolutions are due. Resolutions can be daunting at first as they could be similar to past resolutions, or they could be new altogether. Whatever resolution it may be, whether it’s losing weight, learning a new language, or developing a new skill, it can be accomplished if you know how to stick with it. Here are some tips to stay on track for New Year’s Resolutions this year:

Limit Amount

Having too many resolutions at once can be demoralizing or daunting for many. Picking a select few or even one to focus on can make it easier to actually accomplish said goal instead of spreading yourself thin among many.

Plan Ahead

Developing a resolution along with a plan can do wonders for accomplishing said goal. Goals can be completed easier and quicker when a well-thought-out plan is put into place instead of going into it blind.

Start Small

Trying to accomplish a goal too quickly or all at once can lead to burnout and a stronger likelihood of abandoning the goal altogether. Completing said resolution in small steps can lead to a healthy habit of working on said goal every day and can make accomplishing a resolution easier.

Avoid Past Mistakes

Avoiding the mistakes of last year’s resolutions if this years are the same or similar can be difficult, but it’s important to identify those problems and patterns that may arise again. Remembering what went wrong or what strategies worked best can help with planning and preparing to accomplish 2022’s resolutions.

Adapt and Learn

Learning from mistakes or adapting to new challenges not only improves the odds of completing a resolution, but also builds character. Whether someone completes a resolution or not, the main benefit is that someone learns more about himself or herself and can better take on challenges in life.

Dr. Barbara R. Edwards, Princeton Internist, practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center. She is also the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health.dr

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Three Simple Healthy Holiday Desserts

The holidays are here, and so are the cravings that come along with it! Don’t worry, your healthy diet can stay strong despite the temptations. Indulging in dessert, especially around the holidays, doesn’t have to make you feel guilty.

Apricot Oat Bars

One healthy holiday dessert you can incorporate at your table are apricot oat bars. Oats are considered a healthy food and are super delicious when incorporated in a dessert! Since oats are amongst the healthiest grains, it’s a smart move to bake with them. They are also a reliable source of fiber, vitamins, minerals, antioxidants. What are you waiting for? Try this recipe today!

Almond Snowballs

Almonds deliver an incredible amount of nutrients and contain a high amount of monounsaturated fats, fiber, protein and various important nutrients. Almond snowballs are a simple recipe to incorporate for the holidays with a prep time of 10 minutes!

Healthy Carrot Muffins

If you remember your grandmother telling you that carrots are good for your eyes, she was right! This vegetable is rich in beta-carotene, a compound that changes into Vitamin A which helps keep our eyes healthy. Incorporating this healthy carrot muffin recipe is a no-brainer! In addition, carrots can also boost your immune system and help strengthen bones.

These are just some ideas of what can be incorporated or substituted at the holiday dessert table this year! Happy holidays and happy baking!

Dr. Barbara R. Edwards, a Princeton MD is the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health, providing quality care to uninsured and under-insured New Jersey residents in Mercer and Middlesex counties.

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Three Delicious Keto Holiday Meal Recipes

The holidays can be such a stressful time with all the gifts to buy (and receive on time), decisions about who will host and who will travel, and all the other stressors that go into holiday planning. However, maintaining a healthy keto diet doesn’t have to be part of that stress this year. Here are three recipes that can satisfy cravings this holiday season. 

Cauliflower Stuffing 

Cauliflower Stuffing is a great way to stay aligned with the keto diet and enjoy a classic holiday meal. It’s a great way to pack all those amazing flavors you want during the holiday season. Similar to bread in usual stuffing, cauliflower soaks in all the flavors like a sponge. 

Baked Fresh Ham with Herbs de Provence

Ham is a great source of protein that’s key to the keto diet. When is a better time to try Baked Fresh Ham with Herbs de Provence than during the holidays? This recipe is a great way to get the protein you need and still follow your diet during your holiday dinner. 

Buffalo Shrimp Lettuce Wraps 

Buffalo Shrimp Lettuce Wraps aren’t the usual holiday meal, but why can’t they be? Shrimp is another food that is high in protein but also a great source of nutrients. Creating lettuce wraps is giving your body the nutrients it needs without giving it unnecessary calories. This might not be the most common holiday meal, but it’s a great meal idea if you want something tasty and different tasting while sticking to your keto diet. 

Dr. Barbara R. Edwards, a Princeton MD is the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health, providing quality care to uninsured and under-insured New Jersey residents in Mercer and Middlesex counties.