Citizens Memorial Hospital | Vitality | Spring 2020

Skip the sugary drinks Sugary drinks are the top source of added sugar in our diets. And added sugar isn’t sweet for your health. A high intake is tied to everything from cavities and obesity to type 2 diabetes and heart disease, according to the Academy of Nutrition and Dietetics. To cut back on the sweetened beverages your family drinks, try these tips from the American Heart Association: » » Retrain everybody’s taste buds. Mix half of a sugary drink with half of an unsweetened one. Then gradually scale back the sweetness. » » Swap soda for sparkling water. For a boost of flavor, add a handful of frozen berries or lemon or lime slices. » » Rev up the blender. Skip sugary coffee or energy drinks when you need an energy boost. Whip up a smoothie with plain, low-fat yogurt or milk and frozen fruit instead. » » Live by example. Kids pay attention to what you eat—as well as how much you exercise and whether you engage in habits like smoking that are unhealthy for the heart. » » Add active toys to the toy box. Think a jump rope, a soccer ball or inline skates—with the recommended safety gear. » » Cheer your children on. Find a sport or active pursuit your children enjoy, like swimming. Then provide opportunities for your kids to participate. » » Prioritize play. Fit at least one hour of physical activity into your children’s daily schedule. It could be active playtime or something more organized—anything to get your kids moving. » » Plan some family fun. Ask everyone to set aside time during the week and on weekends for fun family fitness. You might all go for a bike ride, for example. » » Issue family fitness challenges. For instance, see who can do the most situps during a TV commercial. » » Restrict screen time. Set limits for each child to balance media use with other healthy behaviors. Sources: American Academy of Pediatrics; American Heart Association Find a physician for every member of your family. Call the CMH Information Center at 417-328-6010 or go to citizensmemorial.com . ➜ matter citizensmemorial.com 9