Living a healthy lifestyle doesn’t require drastic changes or expensive supplements—small, consistent adjustments can lead to lasting improvements. How we fuel our bodies plays a huge role in how we feel, perform, and even age. Fortunately, achieving a healthier lifestyle can start with some easy and simple tweaks to your daily nutrition habits.Here are some tips from Lindsey Steele, RD, LDN, Wellness Center clinical dietitian, Food and Nutrition Services, Bayhealth Kent Campus, to help you feel better and get on the path to a healthier you.Start Your Day with a Balanced BreakfastBreakfast is often called the most important meal of the day, and for good reason. Eating a balanced breakfast jumpstarts your metabolism and provides energy for the day ahead. Aim to include a mix of protein, fiber, and healthy fats. For example, oatmeal with nuts and berries, or scrambled eggs with spinach and whole-grain toast. These types of meals help regulate your blood sugar and keep you fuller for longer.Eat More Whole FoodsThe closer your food is to its natural state, the more nutrients it’s likely to contain. Whole foods like fruits, vegetables, lean proteins, and whole grains provide vitamins, minerals, and fiber that processed foods just can’t match. A simple way to add more whole foods to your diet is by aiming to fill half of your plate with colorful vegetables and fruits at every meal. Think fresh berries in your yogurt, or leafy greens in your salads.Swap Refined Carbs for Whole GrainsRefined carbs (like white bread, pasta, and sugary snacks) may taste good, but they can lead to spikes and crashes in blood sugar levels, leaving you feeling sluggish. A small change, like swapping white bread for whole-grain options, can make a big difference. Whole grains like brown rice, quinoa, and whole wheat bread are richer in fiber and keep you feeling satisfied longer.Snack SmarterSnacking can be part of a healthy eating plan—if you choose the right snacks. Instead of reaching for chips or candy, opt for nutrient-dense snacks like a handful of nuts, Greek yogurt, or a piece of fruit with nut butter. These options provide protein and healthy fats, which will curb your hunger without causing an energy slump later on.Stay HydratedWater is essential to every cell in your body, and staying hydrated supports digestion, energy levels, and skin health. Sometimes, when you feel hungry, it could actually be your body signaling that it’s thirsty. Aim to drink at least 8 cups of water per day, or more if you’re active or live in a hot climate. Herbal teas and water-rich fruits and veggies, like cucumbers and watermelon, can also help you stay hydrated.Control Portions, Not Just CaloriesOvereating is often a result of oversized portions rather than poor food choices. A simple way to avoid this is by learning to listen to your body’s hunger cues. Instead of eating until you’re stuffed, aim to eat until you’re satisfied. Using smaller plates and bowls can help you control portion sizes, and paying attention to how full you feel throughout a meal can prevent mindless overeating.Add More Plant-Based MealsIncorporating more plant-based meals into your diet, even just a few times a week, can have tremendous health benefits. Plant-based foods like beans, lentils, tofu, and tempeh are not only nutrient-rich but also lower in fat compared to animal products. You don’t need to be fully vegetarian or vegan—just try swapping out meat for plants in a few meals each week. A vegetable stir-fry with quinoa or a bean chili can be just as satisfying as any meat-based dish.Limit Added SugarsSugar is hidden in many foods, from salad dressings to packaged snacks. One of the best things you can do for your health is to limit added sugars. Start by reducing sugary drinks like soda or sweetened coffee, which are often loaded with empty calories. Instead, opt for water, herbal teas, or sparkling water with a splash of lemon. If you want something sweet, reach for fresh fruit—it satisfies your sugar cravings while providing fiber and nutrients.Cook More at HomeWhile eating out can be convenient, cooking at home allows you to have more control over what you’re eating. When you prepare meals yourself, you can choose healthier ingredients and avoid hidden sugars, unhealthy fats, and excessive salt often found in restaurant dishes. Cooking doesn’t have to be complicated—simple recipes with fresh ingredients can make a delicious and nutritious meal. Plus, you can batch cook and store leftovers for an easy lunch or dinner the next day.Mindful Eating: Slow Down and Enjoy Your FoodOne of the simplest ways to improve your relationship with food is by practicing mindful eating. Take time to savor each bite, notice the flavors and textures, and listen to your body’s hunger and fullness signals. Eating slowly allows your brain to register when you’re full, which can help you avoid overeating. It also encourages a greater appreciation for your food, turning mealtime into a moment of enjoyment rather than just another task.Eating at RestaurantsAn easy way to moderate your portions is to request a box before beginning the meal, and put half away to take home before you even start to eat.Small Changes, Big ResultsNutrition doesn’t have to be overwhelming or restrictive. By making small, sustainable changes in your daily habits, you can achieve a healthier, more balanced life. Whether it’s starting your day with a balanced breakfast, choosing whole foods over processed ones, or drinking more water, these small steps can add up to big results over time. Remember, it's not about perfection—it's about making better choices for your body and mind.

At DocPlus, we encourage all our patients to be proactive when it comes to communicating with their medical care team. Preparing a list of questions to ask before scheduled appointments can help ease concerns and make you feel more confident about your health.Here is a list of suggested questions to be sure to ask your Primary Care Physician regarding your heart health:What is my risk level based on my family history and my personal risk factors?Is my blood pressure normal? If not, how can I improve it and how often should I check it?How is my current cholesterol level affecting my heart health?Do I need any other tests to determine my heart health and how often should I have them?Do I need to lose weight to prevent heart disease?What level of exercise is right for me to improve my heart health?What else can I be doing for prevention and to strengthen my heart?Print these questions, take a picture of them, or create your list, and be sure to take it with you on your next trip to your providers' office.

Maintaining a healthy, balanced diet is essential for overall wellness and disease prevention. A well-rounded diet provides the necessary nutrients for your body to function efficiently, helping to reduce the risk of chronic diseases, improve energy levels, and support overall mental and physical health. One of the key components of a balanced diet is ensuring you get enough essential vitamins and minerals.Why a Balanced Diet MattersA balanced diet consists of a variety of foods from all food groups: fruits, vegetables, whole grains, proteins, and healthy fats. This combination ensures that your body receives the necessary macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals). Each nutrient plays a specific role in keeping your body healthy and functioning optimally.For example:Fruits and Vegetables: Packed with vitamins, fiber, and antioxidants, these foods help fight inflammation and reduce the risk of chronic illnesses like heart disease.Whole Grains: They provide fiber and essential B vitamins that support energy production and digestion.Proteins: Found in lean meats, beans, and nuts, proteins are the building blocks for tissues, muscles, and enzymes.Healthy Fats: Sources like olive oil and avocado are crucial for brain function and hormone production.The Role of Vitamins in Your NutritionWhile food should be your primary source of vitamins, some people may need to supplement their diet to meet daily requirements. Vitamins are essential compounds that support a range of bodily functions, from maintaining strong bones to boosting your immune system.Vitamin D: Supports bone health and the immune system.Vitamin C: Plays a role in collagen production, wound healing, and immune defense.B Vitamins: Help convert food into energy and support brain function.Vitamin A: Important for vision, skin health, and immune response.“Vitamins are an essential part of a healthy diet, but it's important to remember that they work best when they're part of a balanced, nutrient-rich diet,” says Bo Fu, DO, Bayhealth Internal Medicine, Smyrna. “Supplements can be helpful for those with specific deficiencies, but whole foods should always be your first source of nutrients.”Should You Take Vitamin Supplements?While a healthy diet is the best way to get your vitamins, some people may need to take supplements. This can include individuals with specific health conditions, pregnant women, or those with restricted diets. Before starting any new supplements, it’s important to talk to your healthcare provider to ensure that you are meeting your nutritional needs safely.

Being a woman typically comes with a lot of responsibility—managing the household, kids’ schedules, and balancing work, among other things. Sometimes, it’s hard to make self-care a priority. According to Bayhealth OB-GYN Michelle Cooper, MD, FACOG, the following steps are important for maintaining and improving women’s health:See your doctor for annual exams and screenings for cancer, including pap smears and mammograms.Make sure you provide your body with the nutrition it needs. “Eating whole foods can help keep you healthy,” says Dr. Cooper. It’s important to cut back on refined sugars and processed foods, such as bread and pasta. Women also need to increase their fruit and vegetable intake because most don’t eat nearly enough. Lastly, they should consider taking a quality multivitamin to make up for some of the gaps in their diets.Manage your stress. “Stress is a major cause of inflammation,” explains Dr. Cooper. “Many women are juggling working (in and outside of the home) and raising children while also caring for spouses and family members, such as elderly parents,” says Dr. Cooper. To ensure overall health, it is important to address the mind-body connection and take time for yourself. Yoga, Epsom baths, and even 10 minutes of meditation are all techniques Dr. Cooper recommends.Engage in regular exercise. Physical activity is also important for your health and should include a mix of strength training and cardio exercises. Exercise can help reduce stress and keep your heart healthy.If Dr. Cooper could only offer one piece of advice, she says being aware of the importance of nutrition and educating yourself on what constitutes as healthy eating is critical for overall health and well-being. “Many people think they are making a good choice if the label says ‘fat free’ for example. But that’s not the case; healthy fats are an important part of the diet. You need a well-balanced diet of whole, unprocessed foods.”

Women can experience heart attack symptoms that are different from men’s. Recognizing these signs early and seeking immediate medical attention can save women’s lives. Unlike men, women often exhibit more subtle symptoms, making it crucial to understand the differences and advocate for proper care.Why Heart Attack Symptoms Can Differ in WomenHeart disease is the leading and most preventable cause of death among women, according to the Centers for Disease Control and Prevention.[1] “More women die every year from heart disease, including heart attacks, than all cancers combined,” says Evelina Grayver, MD, a cardiologist and the director of the Women’s Heart Program at the Katz Institute for Women's Health in New York. “Yet most people still believe heart attacks are a condition that mostly affects men.” Heart attack symptoms vary between men and women because of key biological and physiological differences. “A woman’s heart isn’t just a smaller version of a man’s heart,” says Dr. Grayver. “Our vessels are different, the caliber of our vessels is different, and the causes of a heart attack in a woman versus a man can also differ.”One of the primary distinctions is the type of heart disease that leads to heart attacks. Men typically experience macrovascular disease, which is caused by large plaque blockages in the arteries. Women, on the other hand, tend to experience microvascular disease, which affects the smaller blood vessels and is more difficult to detect with standard diagnostic tools.[2]“A cardiac angiogram might not show significant blockages in women, leading doctors to assume their symptoms are anxiety related rather than a serious cardiovascular event,” says Grayver.There are also gender-based differences in heart structure, says Skyler St. Pierre, a Stanford University doctoral candidate who researches the mechanics of biological tissue in the Living Matter Lab in California.“The female heart is geometrically and functionally different from the male heart,” says St. Pierre. “The female heart is one-fourth smaller, has a different microstructural architecture, beats faster, has a lower blood pressure, and has higher contractile strains than the male heart.”Additionally, hormonal differences can play a role in heart attack symptoms. For instance, estrogen has cardioprotective effects, but after menopause, estrogen withdrawal leaves women twice as likely to develop ischemic heart disease than men.Ischemic heart disease, also known as coronary artery disease, is marked by the narrowing or blockage of the arteries that supply blood to the heart. While normal levels of estrogen relax these arteries and support healthy blood flow, the sharp decline in estrogen that comes with menopause can allow for their constriction.

If you’ve ever felt stressed out (and who hasn’t?), you already know that being under pressure can affect your body, either by causing a headache, muscle tightness, or flutters in your chest, making you feel down in the dumps, or leaving you ravenous for chocolate or robbed of all appetite.There are both short-term and long-term physical effects of stress. Learning how to manage stress effectively can help to reduce both varieties.How Acute Stress Affects Your BodyWhen you experience an acute or sudden onset of stress — maybe you’re running late, working on a tight deadline, driving in bad weather — your body may react in the following ways:Muscle tensionShortness of breath and/or rapid breathing and hyperventilation (people with breathing disorders may have an event triggered by stress)Increased heart rate, stronger contractions of the heart muscle, and elevated blood pressure — what’s known as the fight-or-flight responseSweatingGastrointestinal distress (bloating, nausea, gas, diarrhea or constipation, or even vomiting)Dry mouthMost people can take these kinds of physiological changes in stride. “Cortisol is released when you feel stressed, but the level of this hormone should go back down when the stressful event is over,” says Jennifer Haythe, MD, a cardiologist at Columbia University’s Irving Medical Center in New York City. When the stress subsides, the body relaxes, and these symptoms go away.There are instances of acute stress that can be more serious and have a more profound effect on your body. Stress-induced cardiomyopathy — an uncommon form of cardiomyopathy also known as broken heart syndrome — is a weakening of the heart’s left ventricle (its main pumping chamber) that usually results from severe emotional or physical stress. Although the condition is relatively rare, the vast majority of cases are in postmenopausal women.“Cardiomyopathy can occur in very stressful situations, such as after a huge fight, the death of a child, or other major triggers,” Dr. Haythe says. “Patients come into the emergency room with severe chest pain and other symptoms of what we call acute heart failure syndrome, though their coronary arteries are clear. They can be very sick, but with treatment, most of the time, people recover.”