Healthy Habits

Proper nutrition and regular exercise can help prevent disease. Because Sept. 27 is U.S. National Women’s Health and Fitness Day, we asked an expert her advice on both.

We’re not ge ing any younger. We can, however, get healthier, and the payo is longevity and independence. Sept. 27 is National Women’s Health and Fitness Day, a reminder that nutrition and exercise ma er at every age. With awareness comes a healthy focus on tness and diet — improving wellness and decreasing the likelihood of disease by eating good foods and staying active. Kacie Vavrek, sta dietitian with e Ohio State University Wexner Medical Center, shares how to take a realistic approach to what we eat and how we move.

Pile on the greens A plant-based diet can prevent chronic disease, improve heart health and reduce in ammation. “Plantbased doesn’t mean vegan or vegetarian, and you can still eat lean meat,” Vavrek clari es. e U.S. Department of Agriculture MyPlate Plan recommends lling half your plate with fruits and vegetables, one-fourth with lean protein and one-fourth with high- ber, whole-grain starches.

Eat the good carbs Ever cut carbs from your diet to lose weight? It doesn’t really work, Vavrek says. “Carbs do not cause weight gain or loss; it’s about total calorie intake,” she explains. Re ned ours and sugars are empty calories that will leave you hungry faster because the body digests them quickly. You want to avoid or limit those, Vavrek advises. Whole-grain ber keeps you fuller for longer and deserves room on your plate. “With ber, you tend to eat less,” she says.

Keep moving “As we age, we have di erent responsibilities and priorities in life and don’t have as much time for physical activity,” Vavrek says. Whatever you do, keep moving. “It doesn’t have to be a certain exercise as long as you are staying active,” she adds. “Do whatever exercise you will keep doing.” Aim for a mix of cardio, weight-bearing moves to maintain bone health and stretching for exibility, she advises.

Set realistic goals. Completely overhauling your diet with a promise to work out daily is an all-in a itude, but it likely won’t last. Start small and build from a realistic foundation. “Begin with a few goals rather than overwhelming yourself,” Vavrek says.

Kristen Hampshire

The Cascades Franklin Park, Columbus

The oranges of autumn burst over The Cascades at Columbus’ Franklin Park. The small waterfalls and ponds were built in 1991, but restoration work within the past several years brought them back to their original beauty. The Cascades can be found in the southwest corner of the park. They run along Franklin Park South Street and a small portion of Franklin Park West Street. columbus.gov

Check out more scenic spots to visit this fall on Page 58.