Three small phrases can sum up how to improve health and improve quality of life:
Build a better meal.
Boost your physical activity.
Balance stress.
The “three B’s” coined by Chelsea Reinburg, a fellow K-State Extension Agent, has a great point when she says, “I frame good health this way because it’s easy to remember, but sometimes doing all three is difficult. Doing all three is important and they all affect our health.”
The three B’s can provide a valuable road map for people who are looking to improve their health without complicating the process.
Build a better meal
Most people have heard of the USDA MyPlate and know that it is a visual to show how breakfast, lunch, and dinner should be built.
“Half of your plate should be fruits or vegetables, a quarter should be grains – focusing on whole grains – and a quarter should be lean protein. Then, maybe a side of dairy, for those who consume dairy products,” Reinberg said.
Although it may seem difficult to build every meal based on the MyPlate method, it can play a big part in pursuing better health- whether that be weight loss or managing chronic illness such as high blood pressure or diabetes. There is also added benefit in diversifying our plate. Reinburg says, “As nutritionists, we say, ‘eat the rainbow,’ because each color has different nutrients, antioxidants, phytonutrients, vitamins and minerals.”
Boost your physical activity
When exercise comes to mind, many people imagine going to the gym, doing intense cardio, or even running a marathon.
Instead, try framing your mindset around simple physical activities. This can be a steady 15-20 minute walk, or another activity that reduces sitting time and gets you away from the computer, tv, or phone screen.
“Being more physically active has some immediate benefits; for example, you may feel like your stress is reduced after a short walk. It reduces your blood pressure, at least temporarily,” Reinberg said.
Long-term benefits include a decreased risk of heart disease or diabetes; lower blood pressure; stronger bones and muscles; and better coordination and balance.
“Some studies have shown that no matter how healthy you are in terms of eating, if you sit for a majority of your day, you are still missing out on the health benefits that physical activity can provide.” Many aspects play a role in holistic well-being, and both nutrition and physical activity are major contributors.
Balance stress
Physical activity also plays a huge role in reducing stress, but colder weather can limit the opportunity to get outside and move. This is why it is especially important to acknowledge stress and to be self-aware of what triggers your stress.
The holiday season tends to increase stress. Family dynamics and finances are just a couple of examples that increase anxiety this time of year. Planning for these situations is important so you can be prepared to handle them. Reinburg advises, “Your plan of action should help to ensure that stress doesn’t get the best of you.”
It is extremely important to learn healthy coping strategies so you don’t continually struggle with anxiety. This is because chronic stress can increase the risk of heart disease, stroke, and high blood pressure. It also takes a toll on mental health and quality of life. To learn more about healthy coping mechanisms, the American Psychological Association website has some fantastic tools.
Regarding the three B’s, Reinberg said, “You don’t have to tackle all three at the same time.”
Maybe you start with building a better meal by making half your plate vegetables. Then, once you’ve conquered that goal, you can move on to boosting your physical activity or balancing your stress.
There is no perfect formula when it comes to healthy living. Whatever strategy works for you is the best method because you’ll be more likely to stick to it!
Karissa Winkel is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District. You may reach her at: 620-793-1910 or [email protected]. K-State Research & Extension is an equal opportunity provider and employer.