The United Health Foundation ranked the unhealthiest states in America this week. It was not a surprise that Tennesse was the state with the highest records of obesity, followed by Louisiana, Mississippi and South Carolina. Tennesse tops the list for a fifth consecutive year.

Meanwhile, Vermont ranked the healthiest state in America. So, what is Vermont doing right? Research shows they’re eating healthy, exercising more and smoking less.The studies of the United Health Foundation were based on factors including smoking, obesity, high school graduation rates and the environment. The unhealthiest states had a high record of smoking, drinking alcohol, lack of exercise and fast food consumption. The Tennessean newspaper interviewed the chief medical officer, Veronica Gunn of the Department of Health in Tennesse about the conclusion of the studies, she said that her department’s efforts to promote a healthy lifestyle are having a positive impact on Tennesseans. She also said that improving the state’s health status takes time. The question is, how long is one willing to wait?

If you live in one of these states and you feel unhealthy, you have the power to change your lifestyle. Maybe your state wasn’t voted as unhealthy, but you want to improve your eating habits and abandon a sedentary lifestyle? If so, that’s great news! Here are some tips to get you healthy:

1. Eating Healthy

• Research shows that many illnesses like diabetes, heart disease, high blood pressure and cholesterol can be prevented or controlled by eating right.
• Make sure you’re getting the right nutrients such as calcium and iron in your weekly diet.
• Try to eat dark-green leafy and deep-yellow vegetables.
• Include citrus fruits or juices in your weekly diet. Melons and berries are also rich in antioxidants.
• Eat twice a week any kind of beans such as, dry beans, red beans, navy beans, soybeans, lentils, or chickpeas.
• Eat whole grains, such as wheat, rice, oats, corn, and barley. Also eat whole grain breads and cereals.
• Eat foods low in fat, saturated fat, and cholesterol, especially fish, poultry, nuts and low-fat dairy products.
• Alcohol has a lot of calories and research has found that drinking in excess is linked to stress, heart disease and cancer. Avoid alcohol if possible.
• Smoking is also linked to the development of heart disease and cancer. It should be avoided.

2. Exercise and Fitness

• Research shows that regular exercise can help prevent diseases such as: heart disease, high blood pressure, obesity, diabetes, osteoporosis, and mental disorders.
• Research also shows that a total of 30 minutes of constant physical activity like power walking, swimming or jogging most days of the week is beneficial to lose or mantain a healthy weight. It also helps avoid illnesses.
• If you don’t have 30 minutes a day for some type of exercise, try doing it at least 3 times a week.
• Remember to choose a physical activity that fits into your daily life like walking, gardening, or even washing your car or house windows. If you have more time, try dancing or swimming.
• If you need motivation for exercising, ask a friend to join you or try group fitness classes.

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