BCO Health & Fitness

The road to success starts with a healthy lifestyle, here are some key elements to keeping your health at its peak.

Sleep

Studies show that how long a person sleeps is an important regulator of body weight and metabolism, and especially the levels of leptin and ghrelin. Leptin is a hormone, made by fat cells, that decreases your appetite and ghrelin is a hormone that increases the appetite. Sleep loss leads to higher levels of ghrelin that trigger the appetite and lower levels of leptin which tells your body when it is full. Simply put, less than 8 hours of sleep can change those hormones and in turn, cause weight gain.

Read the 10 effects of sleep loss from WebMD.com

Diet

Nutritionists say eating five servings of vegetables each day can help people live healthier lives. Choosing the right vegetables to consume is also a very important part of the process. Color is a good indicator of a vegetable’s level of nutrition. Vegetables with vibrant colors such as red tomatoes or dark green broccoli and spinach are a healthier choice than non-vibrant vegetables like potatoes and iceberg lettuce. Preparing vegetables in a healthy way is important too. Avoid adding too much salt, butter and cheese to your veggies to keep them healthy. Do not overcook your vegetables either, the closer a vegetable is to its natural state, the healthier they are.

More from FruitsAndVeggiesMoreMatters

Exercise

The Center for Disease Control recommends people exercise 5 days a week for at least 30 minutes. A brisk walk is a good way for BCOs to get exercise while out on the road.  Taking a walk during stops and before going to bed at night will not only help your sleep patterns, but can help improve your health in general. Walking around a 53’ trailer 32 times is the equivalent to walking one mile.

Here are the guidelines from the CDC for improving overall health and decreasing the risk of chronic diseases: CDC Guidelines.

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