Get Fit for Summer!



Summer will be here before you know it! Don’t fret, there is still time to improve your overall health and feel more confident when you go to the beach. “Ultimately, we all need to take ownership of our health and fitness level,” says Nitin Govani, M.D., Internal Medicine. “You can get a good start on improving your overall health by following these basic steps..."

1. Stop smoking. This habit can lead to all sorts of health issues, such as emphysema, lung cancer and cardiovascular disease.

2. Boost your intake of fruits and vegetables. Shoot for at least five servings a day. A serving size is about the size of your fist.

3. Reduce dietary fat. Learn about good fats, such as olive oil, and bad fats, such as butter. Several fatty foods are actually good for you. These include salmon and walnuts, which are rich in omega-3 fatty acids.

4. Avoid saturated fat and trans fat. Saturated fats are found in animal products (such as butter, lard and meat) and in coconut and palm oils. Trans fats are present in partially hydrogenated vegetable oils, margarine, fried foods like donuts and French fries, and in many commercial baked goods.

5. Exercise. You don’t have to work out at a gym every day. Just try for 30 minutes of moderate physical activity, such as brisk walking, daily. If it’s cold or rainy outside, try walking inside a shopping mall.

6. Lower stress. Since stress can raise your blood pressure and has been linked to other health problems, learn relaxation techniques.

7. Get adequate sleep. Although the right amount varies from person to person, sleep is essential for maintaining a healthy body and mind.

8. Wear sunscreen.

9. Maintain good dental care.

10. Get regular checkups. To prevent health problems and be as healthy as possible, go for routine physical examinations with a physician.

11. Have appropriate health screenings. Women should undergo mammograms, men should be screened for prostate cancer, and everyone should have their blood pressure checked. Learn about what is recommended for your age group.





Dr. Govani specializes in Internal Medicine and practices at Lakewood Hospital. To schedule an appointment with him or other Lakewood physicians, please call Medline, a free physician referral service, at 1.866.733.6363