In this week’s episode of Health + Happiness, Joy and Vivien explain the positive effects of pets, exchange healthy swap options and discuss the importance of sleep. Here’s a quick recap of what we learned in episode 13. In case you missed it, check out the full episode Here.

The power of pets
Almost 45 percent of US households have a dog and a third have a cat. Pets can help you live healthier, happier lives. Stroking your furry friend causes a surge in feel-good hormones and helps boost immunity. Pets also protect your heart by lowering blood pressure, cholesterol, and triglycerides. And of course they get you moving. The benefits don’t end there. They help relieve stress due to their unconditional love. And they strengthen children’s self-esteem and health. If you already have a pet, consider yourself happy (and healthy). If not, consider expanding your family.

Get fit, stay flexible
Exercise doesn’t have to be something you fear. There are so many wonderful activities out there, so find something you enjoy like yoga, tai chi, cycling, or an aerobics class. The CDC recommends 60 minutes of activity per day for children and teenagers; Adults need 150 minutes of moderate activity per week. And don’t forget about stretching – it increases your range of motion, can improve your athletic performance, and reduce your risk of injury. Target the large muscle groups like shoulders or legs. Stretches for 30 seconds and doesn’t bounce. Breathe freely throughout. And stop when you feel pain. You should feel stress as you stretch, but not discomfort.

Junk Food to Joy Food
Joy shared her lightened Apple Pie Cobbler recipe. It’s naturally sweet (not a drop of added sugar), completely filling, and a breeze. It contains high fiber oats and antioxidant apples, as well as cinnamon, which can help regulate blood pressure. Whip it up for breakfast or as a tasty snack. Joy also created a healthier alternative to pizza. You’ll love these vitamin C-rich pizza peppers for a cheesy, sticky, meaty, and delicious experience.

Sleep it off
Lack of sleep has been linked to health conditions such as depression and diabetes. How much eye contact do you need? Teenagers need 8 to 10 hours; the needs of younger children vary according to age; Adults need 7 or more. To get more ZZZs, skip or shorten daytime naps that can disrupt nighttime sleep. Go outside and play; Activity can promote better sleep – but avoid doing this too close to bedtime. Avoid heavy or large meals before you hit the hay; enjoy a small, easily digestible snack (like Joy’s Banana-Mango Parfait). Turn off lights and electronics as light can cause sleep disturbances. Lower the temperature – lower temperatures promote better sleep. If you do not fall asleep within 20 minutes of lying down, get out of bed.

We hope your week is full of health, happiness and a daily dose of joy. To learn more about the implications of Health + Happiness, check your local listings Here.