Eulalee Thompson - BE WELL

Simple lifestyle changes can make a world of difference to health. Take, for instance, the issue of omega-3 fatty acids and heart health. The research shows that adding only two servings per week of fish rich in omega-3 fatty acids to the diet could reduce the risk of dying of a heart attack by about 33 per cent. A serving is about three ounces of fish (just visualise the size of a deck of cards).

Salmon, herring and tuna are examples of fatty fish loaded with unsaturated fats known as omega-3 fatty acids. The health community believes that omega-3 fatty acids lower cholesterol and reduce inflammation in the body. Heart disease and many other conditions are said to be related to an inflammatory process.

One more fruit

The body of research is building up on the health benefits of fruits and vegetables. They contain fibre, essential vitamins and minerals that may help protect you from chronic diseases. A good way to add a variety of fruits and vegetables to the diet is just to think colour. Think of the red in watermelons, the green in callaloo, yellow corns, white onions and orange carrots. Eating fruits and vegetables in different shades and colours exposes your body to more valuable nutrients such as vitamins A and C, folate and potassium.

Take 30 minutes

Another small change for health's sake - just add a minimum of 20 to 30 minutes of movement each day. Physical activity and exercising not only tone your body, but improve immune functions, sleep quality, skin tone, mood and relaxation. The experts say that exercising also reduces your risk of conditions such as high blood pressure, type 2 diabetes, heart disease, stroke and even some types of cancer.

Three types of movements are usually recommended by fitness experts:

Stretch exercises - basic stretches to move the joints as far as they will go without pain.

Endurance or conditioning exercises such as climbing the stairs, swimming, walking, running and biking.

Strength building or resistance training using, for example, free weights, bands or resistance machines.

Be happy

Are you satisfied with your life? Are you being the best that you can be? No on all counts? Then what are you waiting for? It's not someone else's responsibility to make you happy. Take a few minutes today to journal the change that will improve your satisfaction with life. Start planning and acting on it. Satisfaction with life improves when you:

Value and love yourself.

Care for yourself by eating well, and getting enough sleep and exercise.

Don't continue to punish yourself for not being perfect.

Eulalee Thompson is health editor and a professional counsellor; email: eulalee.thompson@gleanerjm.com.