Living Well: Little Changes Matter

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Amber Smith, FNP, family nurse practitioner with CHI Memorial Integrative Medicine Associates

Are you ready to make changes to your lifestyle that will improve your health but don’t know where to start? These simple tips that can get you moving in the right direction. 

Eat real food. Whole foods like fruits, vegetables, legumes, nuts and lean cuts of meat are the healthiest options – and they’re delicious, too! Amp up your healthy food intake by setting a goal of eating three fruits a day or by adding fresh cut broccoli and cucumbers as a quick and easy side dish for any meal. 

Reduce your sugar intake. Easy switches to make? Replace the sugar in your coffee with stevia or monk fruit, choose sparkling or fruit-infused water instead of sodas, and avoid prepackaged foods that often contain hidden sugars.

Get moving for 30 minutes a day, five days a week. Going for a walk or bike ride around the neighborhood, playing tag with the kids, or taking the stairs will help you meet this goal. If this is too much at first, begin with 10 minutes a day and gradually work your way up to a total of 150 minutes a week.

So often, people get overwhelmed with the thought overhauling their behaviors – especially when they try to make too many changes at once. I always recommend starting with tweaks to your diet, then begin adding exercise to your routine. Making changes gradually helps your body adjust and sets a foundation for long-lasting results.

Amber Smith, FNP, welcomes new patients at CHI Memorial Integrative Medicine Associates, 320 East Main Street, Suite 200, Chattanooga, TN 37408.  To schedule an appointment, call (423) 643-2246.


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Doctor Talk, CHI Memorial's blog, focuses on health and welness.