Power Up With Prevention

Health & Recipe

When thinking about health issues in the United States, one might believe that the number of people diagnosed with a disease would be low considering our resources. Here in eastern North Carolina, the leading causes of death are attributed to chronic disease. Some of the most prevalent include heart disease, cancer and diabetes. The good news is there is something we can do about it! With this in mind, these are some of the ways we can take charge.

#1: Fuel your body with fruits and vegetables

According to the Centers for Disease Control (CDC) only 1 out of 10 Americans consume enough fruits and vegetables each day. Filling half of our plate with these powerhouse foods will fuel our body with the nutrients it needs to properly function. Varying fruits and non-starchy vegetable intake can help us get the variety that we need. They are full of Vitamin A, C and E and provide protection for our bodies and immune system. In addition, fruits and vegetables provide fiber, which helps maintain good gut function and may prevent some cancers. Some examples include berries, grapes, apples, leafy greens, broccoli and cauliflower. Remember, the more colorful, the better!

#2: Recharge with physical activity

Physical activity is necessary to lead a healthy life. The CDC recommends getting at least 30 minutes per day of moderate physical activity for adults and 60 minutes per day for children. This can easily be broken down into increments of 10-15 minutes. Exercise does not have to be intense, it can be as simple as walking briskly each day, riding your bike or dancing. Another idea is to use movement or exercise videos from the internet for the office. The best way to maintain being physically active is to do something you enjoy!

#3: Maintain energy with a healthier body weight

Maintaining a healthy body weight can help us avoid chronic conditions in the future. Research shows that if you are overweight, gradual and steady weight loss of 1 to 2 pounds a week can produce health benefits. Sometimes, it can be challenging to maintain a healthy weight. We may often find ourselves making healthy choices some days and others not so much. Don’t consider it a failure, but instead, look for the opportunity to make your next choice a healthy one, and a couple more after that!

Overall, taking charge and making small lifestyle changes can help prevent chronic disease in the future!

References:

www.cdc.gov • www.myplate.gov

Lauren Butler is a dietetic intern from Marywood University and is currently completing her internship at the Pitt County Health Department. Lauren lives in eastern North Carolina and received her undergraduate degree from East Carolina University in 2019.

www.reflector.com/her Her Magazine — October 2021 13