5 Principles of a Healthy Diet

10 morning exercises you should do as soon as you get up.                                                                                                                                                                                                                                                                                                                                                                                                                 August 10, 2024 | [Read Online]( Health News Roundup [Olympic triathletes fall ill after River Seine swims](: Several Olympic triathletes who swam in the River Seine have fallen ill, leading to withdrawals and lineup changes due to concerns about water quality. Belgium, Switzerland, Sweden, and Norway have all experienced gastrointestinal infections among their athletes, impacting their competition participation. [Rate of stroke deaths among middle-age US adults hit two-decade high during Covid pandemic, report shows](: A new CDC report reveals that stroke death rates among middle-aged Americans (ages 45-64) have increased after a decade of decline, with rates rising 7% from 2012 to 2019 and spiking an additional 12% early in the Covid-19 pandemic. The report also highlights significant racial and ethnic disparities, with Black middle-aged adults experiencing stroke death rates 133% higher than their White counterparts. Nutrition Corner [5 principles of a healthy diet](: The healthiest way to eat varies by expert opinion, but all healthy eating plans share five key principles: eating plenty of nutrient-dense plant foods; consuming adequate protein from sources like beans, nuts, and seafood; avoiding highly processed foods; limiting saturated fats, added sugars, and sodium; and ensuring a balanced, varied diet. These principles focus on maximizing nutritional benefits while minimizing unhealthy components and excess calories. [Are your ‘takeaway’ coffees exceeding daily recommended levels for caffeine intake?]( Evidence suggests that drinking coffee can reduce the risk of type 2 diabetes and cognitive decline, with experts recommending three to five cups daily. However, variations in coffee strength and serving sizes complicate these recommendations, leading to a need for clearer guidelines on caffeine intake, with authorities suggesting up to 400 mg of caffeine per day as safe for adults. Recipe for The Day [Whole 30 Sweet Potato Shepherd’s Pie Recipe](: Whole 30 Sweet Potato Shepherd’s Pie is a healthy comfort food made with ground meat, vegetables, and topped with mashed sweet potatoes. The dish, which takes about an hour to prepare and cook, is seasoned with thyme and rosemary, and provides 319 calories per serving with 28 grams of protein. Lifestyle & Fitness Focus [10 Morning Exercises You Should Do as Soon as You Get Out of Bed]( Waking up after a solid eight hours of sleep can be invigorating, but prolonged inactivity can lead to stiffness and discomfort. To alleviate morning stiffness and start your day right, incorporate a few simple stretches and exercises into your routine, rather than jumping into a high-intensity workout. Morning Exercises and Stretches 1. Bird Dog Activate your core and improve posture by starting on all fours, extending one arm and the opposite leg, then bringing them together. Do 10 reps per side to enhance stability and movement efficiency. 2. Cat-Cow Begin on hands and knees, transitioning between arching your back (cat) and dipping your chest (cow) to mobilize the spine. Perform 10 reps to prepare your spine for daily activities. 3. Y-Hold Into Handcuff Position Lie face down with arms in a Y position, lift your chest, then sweep your arms back as if handcuffed. Hold each position briefly for 10-15 seconds to activate your upper back and improve posture. 4. Glute Bridge Lie on your back with knees bent and feet flat, then lift your hips and squeeze your glutes. Do 20 reps to strengthen your posterior chain and counteract the effects of sitting. 5. Deadbug Lie on your back with knees and hips bent, extend opposite arm and leg, then return to start. Perform 10 reps per side to engage your core and support overall stability. 6. Quadruped Rotation On hands and knees, place a hand on your upper back and rotate your torso as far as possible. Do 5 reps per side to open up your thoracic spine and improve posture. 7. Plank Hold a plank position with a straight body line to engage your core and reduce spinal pressure. Maintain for at least one minute to strengthen your core and support good posture. 8. Reverse Lunge With Torso Twist Step back into a lunge, twist your torso toward the front leg, then return to standing. Perform 5 reps per side to enhance hip and ankle mobility. 9. Downward Dog From a tabletop position, raise your hips and push your chest towards your thighs. Hold to improve circulation and relieve tension from daily activities. 10. Forward Fold Stand, lift your arms overhead, and fold forward with slightly bent knees. Breathe deeply to lengthen your spine and release tightness. Why Stretch in the Morning? Morning stretches help loosen tight muscles, boost circulation, and prepare the body for the day’s activities. Though evidence on morning stretching's effect on metabolism is inconclusive, it's known to enhance flexibility and reduce injury risk, making it a beneficial practice to start your day. Get In The Inbox of 100K+ American Health Readers Advertise with American Health to get your brand in front of thousands of Americans who are always looking for their next interesting product. 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