KinkyShea’s Health and Fitness Tip of the Week

Salmon is one super food that really packs a beauty punch. Salmon is loaded with omega-3 fatty acids and this high-quality protein source is chuck full of vitamin B-12, iron and other body and hair healthy nutrients. The essential omega-3 fatty acids are needed to support scalp health and a deficiency can result in a dry scalp giving hair a dull look. The omega-3’s can also reduce skin and scalp inflammation which can lead to hair loss. This low calorie food also has some added health bonuses. Salmon helps prevent erratic heart rhythms, decreases blood clots in the arteries, improve cholesterol as well as help prevent and control high blood pressure. Salmon is best prepared grilled or broiled/baked to keep the food healthy and low in calories and saturated fat. If you are a vegetarian (or have a fish allergy) try including one or two table spoons of ground flax seed in your daily diet for some plant-based omega 3-fats.

The popularity of walking as a fitness activity has grown blossomed in recent years. I believe this has a lot to do with the activity being low risk and easy to start with proven health benefits. Walking regularly can help reduce blood cholesterol, lower blood pressure, increase cardiovascular endurance, blood circulation (even to your scalp), burn calories and keep weight down, and reduce stress. Starting a walking program is easy! All you need are comfortable clothes (layer in loose clothing as exercise elevates body temperature) and shoes. Shoes specifically designed for walking are your best option. Remember to do a brief warm up and a few simple stretches to include your back, shoulders, arms as well as the legs. If you are beginner at walking keep in mind to walk short distances and gradually increase the distance, forget about speed and work at a comfortable pace with good posture. Allow your arms to swing naturally and be sure you can talk while walking (if you can’t, you’re walking too fast). Also keep track of your progress so you can further celebrate a job well done. Many experts recommend that you walk a minimum of 30 minutes a day, but there are no hard and fast rules. Fit walking into your schedule whenever you can. This may mean three 10-minute walks each day, or even hour-long walks two to three times a week. Do what works for you and your schedule to help keep you moving!