Today is Sept 27 and National Women's Health and Fitness Day. While most people make resolutions on New Year's Day, I've always considered the fall the perfect time to consider making changes particularly health changes. School has just started, the weather is changing, and as the sun wanes we spend less time outside so we're less active and prone to gain weight.

To keep our weight on track we need to seriously consider what we eat and other ways to get exercise if we don't like walking or running in the rain.

As a Seattle podiatrist, I see the consequences of poor health in women every day. I recommend the following tips to keep your feet and the rest of your body in good health.

Here are eight actions you can take to ensure that you keep your mind and body active and healthy.

  1. Water - keep yourself hydrated each day. Carry a water bottle with you to remind yourself to drink.
  2. Sleep - Don't skimp on sleep. Sleep deprivation can have a multitude of negative effects on your health including your memory. Get at least 7-8 hours a night or more if you still feel tired.
  3. Vitamins - Most of us can get the vitamins we need from food, however, living in Seattle requires that many of us take additional Vitamin D during the winter. Check with your doctor about taking calcium and other vitamins before stocking up.
  4. Exercise - Be active on a daily basis. Even if that means getting up from your desk every half hour some recent studies show that you'll live longer if you do.  Join a gym to get aerobic exercise three or four times a week, lift weights or do some other type of strength training two or three times a week, and stretch daily.  Swimming is a great overall exercise particularly for those with arthritis.
  5. Food - Many of my patients have Type II diabetes. If you have diabetes it's important to follow the meal instructions provided by a diabetic nutritionist. Although "Create Your Plate" was developed by the American Diabetes Association for diabetics, it works well for anyone trying to maintain their weight.
  6. Maintain an active social life - keeping active socially helps people live longer. Join clubs, attend a church or synagogue, or participate in activities with people that you enjoy.
  7. Keep your mind active - learning new things such as a new language, instrument, or doing puzzles such as Sudoku can help keep your memory sharp.
  8. Keep your feet in great shape - if you're having pain in your feet than you won't be able to maintain as active lifestyle. Check out my article on How to Prevent Painful Foot Problems.

If you do develop a painful foot problem, call us today at 206-368-7000 for an appointment. Often same day for emergencies and less than 2 weeks for chronic foot pain. You can also request an appointment online.

Get our free foot book "No More Foot Pain", sent by email.

Seattle foot and ankle specialist, Dr. Rion Berg offers foot care for patients with bunions, heel pain, diabetes, fungal toenails, ingrown nails, and surgical solutions when needed to residents of Seattle, Bellevue, Kirkland, Shoreline, Lake Forest Park, Mountlake Terrace, Lynnwood and other surrounding suburbs.

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