HEALTHY LIVING


Reset Your Health Habits Now


Take advantage of warm weather, summer produce, and longer days to make small changes that stick. ::


BY LYNN ALLISON W


ith milder temperatures, more sun, and plant life sprouting everywhere


it’s the perfect time for self-renewal. Eating a healthy diet is easier with


fresh summer fruits and vegetables and fresh fish. Spending time in nature and exercising outside boosts mental health. Making small changes can help


establish new health habits and revitalize your energy. Here are some expert tips:


Bask in the sunshine. The winter


blues are often associated with shorter days, colder temperatures, and a lull in energy, but the real culprit may be a lack of vitamin D. Research by the University of


Georgia found that low vitamin D levels increase the risk for seasonal affective disorder, or SAD. Most of our vitamin D is produced


when sunlight hits our skin, so it’s important to get outside and enjoy nature’s health and mood-boosting solar therapy. Sunshine offers a vast array of


health benefits, including more energy, stronger bones, better mood, and a strengthened immune system. “Sunshine gets a bad rap because


people think it causes cancer,” says David Friedman, a clinical nutritionist and bestselling author of Food Sanity: How to Eat in a World of Fads and Fiction. “It is sunburn that causes cancer. “The good news is that the body


only needs 15 minutes per day to get adequate vitamin D levels, and the skin doesn’t begin to burn until


84 NEWSMAX MAXLIFE | JULY 2023


after 15 minutes.” If you are exposed to sunshine


longer than this, wear sunscreen. Stop dieting and start strength-


eating. After a winter hibernation of stress-eating, it’s time to clean up your diet by getting rid of excess sugar, says Daryl Gioffre, a nutritionist, board- certified chiropractor, and founder of the Gioffre Wellness Center. “When you’re stressed, your body


burns more sugar in the form of glucose for quick fuel and energy, so we begin to crave sugar to replace that fuel. That’s why most of us are addicted to sugar.


Fresh summer produce is the


perfect antidote. “Think about adding more greens, healthy plant- based fats, and fiber-rich, slow- burning carbs,” he says. “The ‘add and don’t take away’


approach is gradual, and each step builds on the last. This helps you choose foods that don’t comfort your body but strengthen it.” Hydrate. During the warmer months, people tend to sweat more, and this can lead to dehydration. Inadequate water intake can result


In fact, sugar is eight times more addictive than cocaine, and the average person eats 130 pounds of it a year.”


— Daryl Gioffre “In fact, sugar is eight times more


addictive than cocaine, and the average person eats 130 pounds of it a year.” Sugar increases inflammation and


goes straight to our bellies, where it’s stored as fat. Gioffre, the author of Get Off Your


Sugar, says that if you want to lose weight and clean up your diet, move into what he calls “strength-eating” by adding in foods and healthy swaps that crowd out sugar and strengthen your body from the inside out.


in muscle spasms, joint pain, fatigue, lack of energy, memory loss, and headaches. The general rule of thumb is to


drink half of what your body weighs in ounces, says Friedman. So, if you weigh 150 pounds, you should consume 75 ounces of water daily. Carry a water bottle with you and


refill it throughout the day. Lyssie Lakatos, a registered


dietitian with The Nutrition Twins, tells Newsmax that the foods you eat can also help keep you hydrated. “Focus on getting ample fruits


and vegetables because they contain as much as 95% water,” she says. “Lettuce, tomatoes, berries, cucumbers, grapefruit, oranges, and melons are great options.” Exercise outside. Sitting is the new smoking, says Friedman. “So now is the time to close that


laptop, put down the tablet, nix Netflix binge-watching, and get


4 PM PRODUCTION/SHUTTERSTOCK


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