There are many things that impact our overall health and how we feel daily. Two of those things are nutrition and exercise. Making a habit of practicing good nutrition and moving your body is important for everyone but is vitally important if you have COPD.
Every cell in the body needs energy. The nutrients that we get from food help our body to function at its best. We can ensure that we get all the nutrients we need by eating a healthy and well-balanced diet. A healthy diet contains:
- Fruits
- Vegetables
- Dairy (including plant-based sources of calcium)
- Grains
- Protein
Check out MyPlate.gov for the most current US Department of Agriculture recommendations for portion size, calories, and more.
In today’s busy world, it can be challenging to eat healthy when you are feeling good. It can be even harder when you are not. Do your best to eat healthy foods when you are not feeling well because your body needs proper nutrition to recover. Here are some tips for healthy eating no matter how you are feeling:
- If you get tired easily or get tired after cooking, rest for a few minutes before you sit down to eat. Eating takes energy and resting before will help you get to a place where you can feel refreshed and enjoy your meal.
- Eating four to six small meals daily instead of three large ones will help with digestion and keep your body supplied with energy at a steady pace throughout the day. Smaller meals also help keep you from feeling over full which can put pressure on your diaphragm and make you feel short of breath.
- Planning your meals can help reduce stress and fatigue. Using easy-to-make recipes or even pre-boxed meal kits from a meal planning service or your grocery store can help take the guesswork out of cooking. Meal planning also helps you to make sure you are eating foods from every food group.
- Ask someone for help. If you are experiencing a flare-up and are unable to put together balanced healthy meals for yourself, don’t skip out on good nutrition. It is very important that you choose healthy options especially when you are not feeling well. Reach out to a family member or friend and see if they can come over and cook for you or bring you a meal. Many communities also have services that will bring hot healthy meals to your home. Reach out to your local senior community center or your health care provider’s office to find out how to connect with this service in your area.
What comes to mind when you hear the word exercise? Do you think about running, aerobics class, or lifting heavy weights? Yes, it can be those things, but it can also be walking to the mailbox, or stretching. Daily exercise and activity are very important. Everyone can exercise in some way. Physical activity is a great way to help you build strength and continue to feel your best. Always check with your health care provider before starting any kind of exercise program. Here are some tips for staying active:
- Do something every day. Even if you just have a few minutes, it is important to do some type of intentional movement. Slow and steady wins the race. Starting out slow and building up stamina will help you increase the time you are able to exercise each day.
- There are many different types of exercise. Stretching improves your balance and flexibility. Endurance (aerobic) exercise gets your heart and lungs working. Strength training helps build muscles and increases your tolerance to activity.
- Listen to your body. It is very important to rest when needed.
- Exercise with a buddy! Find a friend, neighbor, or family member to exercise with. Working out with someone not only creates space for meaningful connection but also helps with accountability.
For more information on nutrition and exercise check out the COPD Foundation’s resources.
Let’s chat! What are some tips that you have for keeping up with healthy nutrition and exercise?