![]() “Some people have their own unique triggers. GERD can lead to damage and, eventually, complications to the esophagus over time. GERD stands for gastroesophageal reflux disease. When you have a long-standing and frequent history of acid reflux, exposure to certain foods - including caffeine, alcohol, chocolate, peppermint, fatty foods, spicy foods, and acidic foods - may instigate GERD. It has also been associated with cirrhosis, neuropathy, kidney disease, general inflammation, and cancer. Consuming excess sugar leads to a condition called insulin resistance, which is a precursor to type 2 diabetes, a fatty liver, and cardiovascular disease. Kumar also advises against too much sugar, especially in the form of high fructose corn syrup. Egg-white omelets, Greek yogurt, and protein shakes are examples. Packing your breakfast with protein will keep blood sugar and some “hunger hormones” more stable throughout the day, helping to control your appetite. Kumar, an attending endocrinologist at NewYork-Presbyterian/Weill Cornell Medical Center and an assistant professor of medicine at Weill Cornell Medicine. In addition to getting enough fruits, vegetables, and whole grains throughout the day, focus on protein in the morning, says Dr. Also, make a point to get up from your desk two or three times an hour to walk around and do light stretching, such as back bends, which will help counter being hunched over a computer. For example, you can add 10 squats, 10 tricep dips on a solid chair, and wall pushups to your daily routine. Ricky Singh, director of interventional spine at Och Spine at NewYork-Presbyterian/Weill Cornell Medical Center and vice chair and associate professor in the Department of Rehabilitation Medicine at Weill Cornell Medicine. “ Motion is medicine when it comes to spine health,” says Dr. Busko.įor people who are working from home, regular movement during the work day can also help reduce aches and pains. “When you are outdoors, you don’t realize that you’re tackling hills or uneven trails, as opposed to being on a machine in the gym, where you may stay at the same resistance or level of intensity for the entire the workout,” says Dr. “If you do the same exact workout outdoors versus indoors, you’re getting a bigger dose of these neuromuscular transmitters that promote a happy mood.” Outdoor exercise may also provide a better workout. “There are studies that show that exercising in nature actually increases the levels of dopamine, serotonin, and natural endorphins that are released through the body,” says Dr. And exercising outdoors may provide a special psychological boost. Busko, who is also an assistant professor of primary care sports at Columbia University Vagelos College of Physicians and Surgeons. Just being in the sun increases your body’s creation of vitamin D, which protects you from a host of medical problems, says Dr. Morgan Busko, attending physician at NewYork-Presbyterian Westchester. “Exercising outdoors provides all of the physical benefits that we get from indoor exercise - cardiovascular health, strength, flexibility, and endurance - but we also get many other important benefits,” says Dr. In the winter months, don’t be afraid to brave the cold for your workouts. Do squats at your desk for 10-minute increments three times per day.Jump rope for 15 minutes when you get up in the morning and again when you get home at night.Do 30 minutes of strength training with a kettlebell or hand weights while watching TV.Take at least two 30-minute walks a week at lunchtime or plan some walking meetings.Here are some simple ways to break the exercises down into 30-minute increments, courtesy of the NYPBeHealthy wellness team: “Making a daily commitment to exercise, stretch, meditate, or practice any other form of self-care may help you feel calmer and allow you to reset,” says Maria Biondi, RDN, CDN, a NYPBeHealthy well-being coach at NewYork-Presbyterian Queens. ![]() Exercising also has been shown to reduce stress and improve your overall mood, so try to squeeze in at least 150 minutes of moderate-intensity aerobic exercise each week, the minimum recommended by the American Heart Association, plus at least two days of muscle-strengthening activities. Staying physically fit improves cardiovascular and muscular health and helps fight disease.
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