Food

Tips for a Healthy Gluten-Free Lifestyle

Wash It All Down Last but not least are drinks. There are quite a few beverages with additives, which means they more likely than not, contain… Trista Smith - November 8, 2020

Finding out more about what we put into our bodies can be very liberating and provides a better understanding of what fuels us. Sometimes, as much as we may love to eat something, our bodies don’t react to it well. One of those things for you might just be gluten. What exactly is gluten, and what are some of the reactions you can have to it? Gluten is classified as a family of storage proteins.

You commonly find gluten in cereal grains, which include wheat, barley, and also rye. It is what gives certain foods that soft and chewy texture that we tend to love; however, it can also make certain people sick. Keep reading to learn more about living a gluten-free lifestyle.

Gluten-free diets are on the rise as people can experience adverse reactions and allergies to gluten or wheat. Shutterstock.

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The Rise Of The Gluten-Free Diet

When gluten proteins are heated, they start to stretch and trap gas – this is perfect for when you are making things like bread and pasta. Gluten is also frequently used in processed foods to help create a better texture and help retain moisture.

Gluten-free diets are becoming more and more popular. Some people might just choose this way of eating because they feel better generally from it, and others do it because they are unable to tolerate gluten, and their bodies are unable to process it.

You have a fridge full of food, but you probably don’t know which products contain gluten proteins. Shutterstock.

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What Contains Gluten?

If you aren’t sure what food in your cupboard or fridge contains gluten, this might give you a better idea. Whole wheat and bran both have gluten and couscous, semolina, bulgur, durum, wheat germ, and mir.

There are also more processed grain-based products that most likely have gluten in them, such as crackers, bread, pasta, cookies, pastries, and even some veggie burgers. It’s not only food that contains gluten, but beverages and sauces too.

A few liquids, such as some wines and even soy sauce, contain traces of gluten. Shutterstock.

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Liquids And Drinks Contain Gluten Too

Did you know that soy sauce contains gluten? Some salad dressings have gluten in them, which helps to make them thicker. Not only that, but there are broths and some spice blends that also contain gluten.

Gluten is a beneficial ingredient in the culinary world as it does help to thicken things up, such as sauces or gravies. You might also want to check out the wine you are drinking because this can also contain gluten, unfortunately.

Thankfully this trend is taking off, and more companies are producing available gluten-free products to buy alongside your other groceries. Shutterstock.

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Gluten-Free Is Becoming An Easier Lifestyle

Previously, eating a gluten-free diet was quite tricky, but it is becoming so much more accessible nowadays. Many gluten-free brands pop up all over that you can just buy off the shelf and ready to enjoy.

Most supermarkets will have a gluten-free section or even an aisle. You can also go to health stores to find these products that you can easily incorporate into your diet to eliminate gluten if necessary.

It is now necessary to label gluten-free items, but you might want to make sure that they don’t have gluten. Shutterstock.

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The Labeling Of Gluten-Free Items

Many government health authorities have made it necessary to label gluten-free items, making it easier for us to find gluten-free options. Even though it does make this easier, it still might contain some forms of gluten.

Did you know the United States, EU, and Canada, consider a product gluten-free as long as there are less than 20 parts per million gluten in the product? This notion means that there could still be traces of gluten in your gluten-free items.

Different countries have different regulations on what can be labeled as gluten-free on the shelves of stores. Shutterstock.

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Are They Really Gluten-Free?

How was the gluten-free label amount decided? It was due to evidence suggesting that people who suffer from a gluten intolerance most likely won’t react to this amount of gluten present in the product.

Some countries have set this limit much lower and go as low as three parts per million. If you are serious about going gluten-free, you should research good products that work with your body.

There is an autoimmune disease called celiac disease, which is often treated with a gluten-free diet. Shutterstock.

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Who Can’t Eat Gluten

If this is stressing you out and you’re worried if it is safe to be eating gluten even if you aren’t showing any form of intolerance, you can relax because gluten is safe for most people. However, some shouldn’t eat it.

There is a sickness known as celiac disease. What is it? It is an autoimmune condition where a person’s immune system will attack the cells in their small intestine when they consume gluten. It affects about 1% of the global population.

A gluten-free diet seems to work for most of these conditions that tend to flare up after the consumption of gluten products. Shutterstock.

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Understanding Non-Celiac Gluten Sensitivity

Researchers still aren’t sure about what causes this disease, but what they do know is that they need to follow a rigorous gluten-free diet to prevent any adverse reactions. There is also a non-celiac gluten sensitivity.

This sensitivity happens to people who have symptoms that are sorted out when they eliminate gluten from their diet but do not test positive for celiac disease. They also don’t test positive for a wheat allergy. They are also “prescribed” a gluten-free diet.

There is also a wheat allergy, which is similar to gluten intolerance, which people tend to choose to go gluten-free because of. Shutterstock.

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You Might Have A Wheat Allergy

People may also experience a wheat allergy. That is not considered proper gluten intolerance, but it is quite similar. Wheat allergies are not just from the gluten protein but are also caused by a reaction to the wheat.

Someone dealing with a wheat allergy can safely eat gluten but should avoid gluten that is in wheat. That person is safe to enjoy gluten in the form of barley or rye, as these are gluten sources that don’t contain wheat. Those with a wheat allergy, generally tend to follow a gluten-free diet because these two ingredients coexist more often than not.

The signs of gluten intolerance will vary in each person, but it’s good to be on the lookout for them in any case. Shutterstock.

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The Symptoms May Vary

Gluten intolerance symptoms will vary from person to person. In quite a few cases, people don’t have any visible signs, which is why conditions such as celiac disease go misdiagnosed for a while before this is discovered.

Some symptoms can include, most obviously – digestive issues. You could be experiencing quite a bit of bloating, abdominal pains, and even more severe symptoms like diarrhea and even constipation.

Gluten intolerance can even show up in your skin as it could show up as a rash. Shutterstock.

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It Can be Present In Many Different Ways

However – these could also be caused by other things, so don’t automatically assume that you have gluten intolerance if you are experiencing that currently. You may also react to your skin.

The reaction could present itself in the form of a rash or eczema. You may also have skin inflammation that could indicate gluten intolerance. Even more severe symptoms could be neurological issues, so you’ll want to get checked out.

Make sure you discuss these concerns with your doctor before you take any measures to combat gluten intolerance. Shutterstock.

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Consult Your Doctor First

These symptoms can be confusion, anxiety, depression, lack of focus, feeling fatigued, and even in some cases, difficulty speaking. Other symptoms outside of these could be weight loss and headaches.

People with gluten intolerance could also experience osteoporosis and anemia. Of course, if you are noticing a change in your body and experiencing these symptoms and suspect gluten is the cause, you should contact your doctor.

Removing gluten right away from your diet could complicate the results when doing tests for these conditions. Shutterstock.

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How To Avoid Inaccurate Results

Don’t automatically eliminate gluten from your diet until you have contacted and been seen by a professional. The reason for this is that by already being on a gluten-free diet, there may be inaccurate results when tested for celiac disease conditions.

Rather than self-diagnosing, let your doctor complete a proper screening. Other conditions can present with the same symptoms, and you don’t want to miss an essential diagnosis by thinking it is gluten intolerance.

Gluten-free eating might be fantastic for you, even if you aren’t suffering from an intolerance currently. Shutterstock.

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Want To Go Gluten-Free?

Even if you aren’t currently suffering from these symptoms, you might want to try out a gluten-free lifestyle. A gluten-free diet offers you many health benefits, even for those who aren’t suffering from intolerance.

If you are someone who already suffers from bloating, you might notice a change when going gluten-free. If you have a gluten intolerance or celiac disease, you will see a total shift in your digestion of food and your stomach won’t be bloated after a meal.

Going gluten-free can boost your energy levels, especially if you suffer from a form of gluten intolerance. Shutterstock.

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Not Feeling Energized?

This year has been a particularly tiring one, but if you’ve noticed that you’re feeling a bit more tired than usual, taking gluten out of your diet could be the answer, especially if you have a gluten intolerance lurking beneath the surface.

For people who are sensitive to gluten, the gluten damages their intestines, which means they cannot absorb the nutrients that they need, including iron. Iron deficiency causes anemia, which leads to fatigue in a person.

Gluten increases the amount of inflammation in your body if you have celiac disease, which worsens your joint pain. Shutterstock.

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Reduce Your Joint Pains

When moving to a gluten-free diet, you are giving your intestines a chance to heal and recover from this, and you’ll notice that your energy levels start picking up more and more. It’s worth a shot if you notice this fatigue.

Along with your energy levels, eliminating gluten from your diet can reduce joint pain if you are suffering from gluten intolerance. Joint pain in the knees, back, and wrist are common symptoms of celiac disease, so a gluten-free diet will reduce the amount of inflammation you are experiencing.

There is a proven link between gut health and headaches, and researchers are working to find out more about this correlation. Shutterstock.

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Get Rid Of Your Headaches

If you have been experiencing many headaches, you might be interested to know that there is a connection between gut health and the brain. People who have gluten intolerance or celiac disease are more prone to migraine headaches.

It is possible to reduce these headaches by adopting a gluten-free lifestyle. Consult your doctor if the problems persist, but this could be the solution to your debilitating headaches that prevent you from carrying on with your day.

Removing gluten from your diet can impact your mental health if you are going through depression. Shutterstock.

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Gluten-Free Can Improve Depression

Another benefit of eating gluten-free is to do with depression. People who have celiac disease are more likely to suffer from depression than those who are not affected by this gluten intolerance and an autoimmune condition.

Research has shown that when these patients go on a gluten-free diet, it has a significant effect on their depression, and the symptoms are reduced. It can help in making their quality of life a lot better, thus improving their mental health.

Gluten intolerance can be affecting your skin and your hair health because of nutritional deficiencies. Shutterstock.

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Look Forward To Good Skin And Hair

Last but not least, it can do wonders for your skin and your hair. People who have gluten intolerance are at a higher risk of skin conditions such as rashes, eczema, and psoriasis. Eating gluten-free can help to improve your skin and reduce these issues.

When you suffer from gluten intolerance, you have nutritional deficiencies, which can lead to hair loss. Moving towards a gluten-free lifestyle can help to reverse this and improve your hair density as well as texture.

Ease yourself into the gluten-free lifestyle by sorting through your pantry and fridge and donating what you can’t eat. Shutterstock.

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Taking Steps Towards Gluten-Free Life

If you’ve decided to go gluten-free, for whatever your reason, there are some steps you can take to make this transition work for you. The first thing you’re going to need to do is to clean out and organize your pantry.

You need to turn this into a gluten-free space, and everybody loves a good spring clean now and then. Get a cardboard box and start to put all the gluten-containing items into the box – you can donate these to a charity or a friend.

This sorting process will help you understand what you need to look for alternatives so that you are still satisfied. Shutterstock.

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Start Making Your Shopping List

You can also take note of the things that you feel like you are going to miss. This concept will help you to start making your gluten-free shopping list. In your pantry, set aside an area that will be entirely gluten-free, this is important if you’re the only one doing this in your home.

If everyone in your household is making the change, the whole pantry can become a gluten-free zone. If it’s just you, you don’t want someone tucking into your gluten-free food and then feeling like you’re stuck without a snack and resorting to eating something with gluten.

Labels are sometimes hard to read, so make sure you understand what each word means and what is ok to eat. Shutterstock.

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Learn To Read Food Labels

The next thing goes alongside your pantry cleanout. You’re going to have to learn to be a label reader of all food items to avoid products that contain gluten. When cleaning out the pantry, take the time to read the labels and learn the terminology.

You should also learn the alternative names for gluten sources. This addition can include malt vinegar, thickeners, starches, and even flavorings. You’ll also need to learn the differences between kinds of wheat so you know what you can and can’t buy.

Stock up on flour so that you can make gluten-free versions of all your favorite treats and dinners. Shutterstock.

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Make Sure You Are Stocked Up

When you start cooking in the gluten-free style, you’ll notice that your ingredient list is about double the usual things you will cook. Don’t let this put you off – it’s just an adjustment, and you will get used to it very soon.

So, what’s one of the best tips for this? Make sure that you get a big bag of gluten-free all-purpose flour. This purchase means that you have plenty of flour to help you bake some amazing and yummy treats and any recipes that need flour.

Gluten-free doesn’t mean it has to taste like cardboard, research some recipes and try them out this weekend. Shutterstock.

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It’s Just As Tasty

The yummy taste will help you realize that gluten-free cooking is easy and also just as delicious as food that had gluten in it. You can even try your hand at making some pasta if you’re a pasta lover instead of buying store-bought pasta.

It may take more time, but it will be worth it. There’s nothing like fresh pasta, and having fresh pasta without the worry about a gluten-intolerance flare-up is even better. There are so many yummy recipes available online, so give one a try this weekend.

It’s time to buy a new toaster to enjoy toasting items without worrying about having gluten on your food. Shutterstock.

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What You Should Replace

Some items you might want to replace are not even food. They are appliances, like your toaster. Cleaning a toaster is near impossible, and there is always going to be one lingering crumb that will be stuck in there forever.

Luckily, toasters are affordable, and going gluten-free also means it’s a great time to invest in a new toaster. You don’t want your new gluten-free bread or others to get gluten on them and then have a flare-up for this reason.

Make sure that no one else uses the toaster that you have bought; otherwise, it will be back to square one. Shutterstock.

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Say Goodbye To Your Toaster, Too

If you are the only one in the household who will be eating gluten-free, make sure that no one else uses your new toaster. An easy way to do this is to label your toaster with stickers or another identifiable label.

Keep the other toaster when you need it for other family members or even guests who aren’t going to be eating the same type of food as you. It’s little changes like this that make all the difference and make it easier to transition.

Treat yourself to a new set of kitchen pans as you start your gluten-free journey. Shutterstock.

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Replace Your Kitchen Pans

Another kitchen item that should be replaced is your pans. This idea might seem strange, but did you know that your worn-out pots retain the gluten from food items that have been cooked in them?

You should treat yourself to a new set of pots and pans and use these for your gluten-free meals. You might even want to invest in your own utensils used explicitly for this type of cooking.

It is essential to care for your pans if you are unable to buy new ones that don’t store gluten. Shutterstock.

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Wash Them Carefully

This step is not essential, but if you have the budget, it’s something that you should consider. You might also not have the storage space to get even more pans, and if you don’t, just make sure to clean your pans as best as you can.

If you want to replace them, look through your pans, and watch for any worn-out surfaces, scratches, or dents as it is these areas that can keep the gluten locked into the pots. You can mark the handles of these individual pans too.

Double-dipping in the peanut butter jar could lead to you having some unwanted bread crumbs in your gluten-free meal. Shutterstock.

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Eliminate Double-Dipping

You’re also going to need to be very aware of the dreaded double-dipping! This unwanted action is a common way that gluten is spread to gluten-free products. You need to establish a strict house rule about only one dip into a jar with a utensil.

Gone are the days when you can dip into the peanut butter jar a few times when putting the spread on your sandwich. The breadcrumbs will enjoy their new home in the peanut butter and make its way onto the gluten-free products the next time it is used.

The solution for this issue is easy – buy squeeze bottles, so there is no need for a double-dipping accident. Shutterstock.

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Go For Squeeze Bottles Instead

A great and easy way to avoid this is to buy condiments and spreads that come in a squeeze bottle. You can quickly put this onto gluten or gluten-free products without having to worry about cross-contamination of gluten.

If this isn’t possible, and people are still double-dipping, consider buying two separate items and storing the gluten-free ones in your area of the pantry and letting others enjoy their double-dipping of utensils with another jar.

Make your gluten-free diet easier by getting everyone at home on board with the idea to stick to it. Shutterstock.

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Get Everyone To Go Gluten-Free

Now, if you want a solution to be as easy as possible, try and get everyone in your home to go gluten-free. This idea will mean that everyone is eating the same food, so you don’t have to prepare two different meals or use different utensils or pans.

You can still send your kids off to school with non-gluten-free bread, but when it comes to meals at home, they could be gluten-free. It is cheaper and easier to have everyone eating the same type of food instead of having different eating requirements.

Enjoy all the endless options of gluten-free snacks that you can buy at the store. Shutterstock.

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Having The Support Of Friends And Family

It’s also much easier to eat gluten-free when you have the support of those around you. With less of those gluten-filled temptations, you’re more likely to reap the rewards of the new eating habits you’ve implemented.

There are also many amazing gluten-free snacks and pre-packaged food that you can enjoy that will make this move very easy for both you and your family. Now for the fun part – all the tasty food, you can eat that are gluten-free!

Oats are a great breakfast option, but make sure they are certified gluten-free. Shutterstock.

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What You Can And Can’t Eat

You’re probably very eager to get your gluten-free grocery list started, and one of the best things to start with is learning what whole grains you can eat that are naturally gluten-free. You’ll still need to check all labels, though, as some might have been made in factories with gluten foods.

It is typical for oats because they are often made in a facility that will also process wheat. This notion means that, unfortunately, cross-contamination is something that regularly happens, so it’s essential to make sure your oats are certified as a gluten-free product.

Enjoy delicious fruits and vegetables because they are naturally gluten-free and healthy for your body too. Shutterstock.

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The Whole Grains

These whole grains are naturally gluten-free, and they are delicious as well: quinoa, brown rice, buckwheat, millet, teff, arrowroot, tapioca, and sorghum. There are others, too; you can just research and find out if your favorite whole grain is gluten-free.

Next up are our fruits and vegetables. The great news is that all fresh fruit and vegetables are already gluten-free. The things you are going to watch out for are the processed fruit and vegetables that may contain gluten in the form of flavoring or a thickener.

Fill up your bowl with berries and fruits or rather have a delicious cauliflower and broccoli salad. Shutterstock.

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Your Fruits And Vegetable List

Go ahead and enjoy plenty of citrus fruits, apples, and bananas when you move to a gluten-free diet. You can also fill up at snack time with plenty of berries, pears, and even peaches. If you are a veggie-lover, you have some great options too.

Make a delicious cauliflower and broccoli salad and mix in some other greens like spinach or kale. You’ll also be pleased to know that you don’t have to say goodbye to your dinner starches such as potatoes and squash.

You can eat all the protein you want but avoid pre-marinated options as they often contain gluten. Shutterstock.

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Proteins You Can Eat

When it comes to protein sources, most of them are naturally gluten-free. You will have to pay attention if you are buying ready-to-eat proteins, that their sauces, rubs, or marinades might contain gluten.

Stick to fresh produce and season or marinate it yourself to ensure there are no traces of gluten in it. Enjoy your legumes, nuts, red meat, poultry, and seafood. What proteins should you be checking out a bit more closely?

Pepperoni will be a thing of the past in your new gluten-free diet as processed meats contain gluten. Shutterstock.

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Processed Meats Are A Big No-No

Processed meats are something you should be wary of, so you might have to say goodbye to the pepperoni on your pizza. Things like vegetarian burgers also often contain gluten, so make sure to check all labeling on the package.

You will also need to avoid proteins that have been crumbed in bread, but you can look into alternative versions of this that you can make at home. You’ll also need to be careful of the protein in microwavable dinners.

Drink your coffee with a big pour of cream or milk and eat all the cheese you want. Shutterstock.

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What About Dairy Products?

Dairy products are mostly gluten-free. The only concerns are the flavored dairy products, so if you want these, check their labeling for any gluten. You should be able to safely enjoy products such as milk, butter, cheese, cream, sour cream, and yogurt.

For your other fats and oils, these are gluten-free too. Go ahead and use butter, olive oil, coconut oil, vegetable oil, and avocado oil. You’ll need to stay away from or double-check on cooking sprays you are using or any oils with added spices or flavors.

Be aware that quite a lot of drinks contain additives that could have gluten in them. Shutterstock.

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Wash It All Down

Last but not least are drinks. There are quite a few beverages with additives, which means they more likely than not, contain gluten. There are also alcoholic drinks made with malt and barley, which means you can’t have this on a gluten-free diet.

Indulge in coffee, tea, 100% fruit juice, and water, of course. Just check the labels of any drinks you are unsure of and do your research. The research will be your best friend as you begin your exciting and tasty gluten-free diet.

Sources:

Healthline – What Exactly Is Gluten? Here’s Everything You Need to Know

Healthline – Foods You Can Eat on a Gluten-Free Diet

Gluten-Free Living – 10 Supercharged Health Benefits of Eating a Gluten-Free Diet

Gluten-Free Jules – Going Gluten Free: 7 First Steps

Fitness

America’s Top 20 Healthiest Cities

America’s Top 20 Healthiest Cities. When you think of the healthiest cities in America. How fit is the city you travel to or live in? The… Rina - November 5, 2020

America’s Top 20 Healthiest Cities. When you think of the healthiest cities in America. How fit is the city you travel to or live in? The American Fitness Index conducts an annual report showing the best large cities for fit and active lifestyles. A wellness technology platform released its annual Wellness Index ranking the healthiest cities to live in 2020. Does where you live affect your waistline? Research on health and happiness has shown us that location matter, and the city you live in can have a big effect on your personal health and wellbeing.

The company surveyed 20,000 Americans living in the 50 most populous US cities on their fitness and wellness habits and also looked at data from the US Census and business listing services. It also looked at the cities’ health statistics, such as the overall number of visits to the doctor per resident, the number of smokers, and how likely residents are to drink enough water, among other factors. If you want to live in a city where people work out regularly, feel good about their health, and get enough sleep.

Image via Shuttestock

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What Makes a City Healthy?

The healthiest cities in the US based on factors including residents’ overall health, behaviors, attitudes towards wellness, and the success of local wellness businesses like gyms and spas. The researchers surveyed 20,000 adults in the 50 most populous US cities on their fitness and wellness habits, and analyzed health data and other data from sources including the US Census and business listing services. A healthy city is one that is continually creating and improving those physical and social environments and expanding those community resources.

Image via Shutterstock

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Which enable people to mutually support each other in performing all the functions of life and developing to their maximum potential. Healthy cities are places that deliver for people and the planet. They engage the whole of society, encouraging the participation of all communities in the pursuit of peace and prosperity. Healthy cities lead by example in order to achieve change for the better, tackling inequalities and promoting good governance and leadership for health and well-being. Innovation, knowledge sharing and health diplomacy are valued and nurtured in healthy cities.


ACSM American Fitness Index. Image via Freepik

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What is the American Fitness Index?

The ACSM American Fitness Index was created, in partnership with the Anthem Foundation, to help improve the health of the nation and promote active lifestyles by supporting local policies and programs to develop a sustainable, healthy community culture. The Fitness Index features an annual ranking that assigns a score to the 100 most populous cities in the United States. The Fitness Index rankings reflect a composite of preventive health behaviors, levels of chronic disease conditions.

Image via Shutterstock

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As well as community resources and policies that support physical activity. The intent of the rankings are to provide a valid and reliable measure of community fitness at the city level. In addition to the rankings, the Fitness Index provides valuable resources that can help communities focus their policy and programming efforts as well as assist them in developing collaborative activities and partnerships with other organizations that contribute to health promotion.


Baltimore is a major city in Maryland with a long history as an important seaport. Birthplace of the national anthem. Shutterstock.

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Number 20: Baltimore, Maryland

If you look beyond the political turmoil and crime that flares up at times – the history, culture and cuisine of Baltimore makes it a great city to call home. Whether you’re a sports fan, a seafood lover, or a history buff, Charm City has plenty to offer. The Baltimore metropolitan area’s population of nearly 2.8 million has grown in recent years, but it still has a small-town feel.

Image via Architectural Digest

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Baltimore’s elegant architecture, friendly people and lively pockets of nightlife and music make Charm City a pleasant and fun place to call home. Baltimore ranks well for its high number of park playgrounds, recreation centers and swimming pools. Another draw is Baltimore’s Inner Harbor, which sees 13 million visitors a year. Among its attractions is Baltimore Beach, a stretch of sand that’s home to seven volleyball courts.


Tampa is a city on Tampa Bay, along Florida’s Gulf Coast. Shutterstock

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Number 19: Tampa, Florida

As Florida’s third largest city, Tampa is home to nearly 380,000 residents and makes up a decent chunk of the metropolitan known as the Tampa Bay Area. Other adjoining cities, towns and suburbs nestled along Tampa Bay expand this greater metro to over 4 million inhabitants. So many options can make finding a place to live a little daunting. This mid-sized city is a good place to live if you are looking for a Florida destination with character and a respectable mix of blue- and white-collar careers.
Tampa, Florida. Image via Freepik

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Florida is packed with vacation-worthy cities that can make deciding where to live (and possibly retire) a difficult choice. However, there are so many reasons to consider moving to Tampa, starting with — the weather. A large number of public parks, swimming pools and dog parks combined with beautiful weather and an emphasis on healthy eating make Tampa a city that places a premium on healthy living. A climate where you have to perpetually be bathing suit ready probably doesn’t hurt.


An Ariel view of Central Park in Manhattan. Shutterstock

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Number 18: New York, NY

Today, New York is the largest metropolitan area in the U.S., home to almost 21 million people who speak over 200 languages. The city itself, Big Apple, has always been a spectacle, what with its historic structures, famous skyscrapers and beautiful people from the world over. Beyond the city’s magnificence and its standing as one of the most recognisable in the world, New York has been known for one thing in particular when it comes to life in the big city: the high cost of living.

New York, NY. Image via Shutterstock

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Housing, food, transportation, clothing, taxes (income, property, sales), entertainment… They are all higher than most other cities in the country. Understandably, New York doesn’t rank too favourably in the best places to live lists, including the 2017 U.S. News & World Report which placed it at position 80 out of 100 best cities to live in America. Let that not put you off though. There is a reason New Yorkers, surprisingly, have a long life expectancy. A plenitude of parks, public transportation and walking and biking mean New Yorkers keep things moving to stay fit.


Known for diverse musical heritage, its Southern hospitality; its sports teams and ‘the world’s busiest passenger airport. Shutterstock

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Number 17: Atlanta, Georgia

Atlanta is luring millennials with its lower cost of living and good employment opportunities. Another potential draw for millennials is the fact that half of the population is single. Strong neighborhood associations and easy commutes make it a good place for families as well. The metro area also has one of the highest LGBT populations per capita among major metropolitan areas and has long been considered the epicenter of the gay South for its support of the LGBT community.

Atlanta, Georgia. Image via Shutterstock

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A majority of the people in Atlanta affiliate with a religion. And while many different faiths are represented across the metro area, Protestant Christianity makes up the highest percentage. It’s still the Bible Belt, after all. What makes Atlanta a healthy city? For one, the number of its residents living within a 10-minute walk to a park. Combine lots of walking and great weather and you have a recipe for making activity a part of your daily routine.


Los Angeles is a sprawling Southern California city and the center of the nation’s film and television industry. Shutterstock

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Number 16: Los Angeles, California

Good weather, relaxed lifestyle, bright sun and beaches make people kinder. Despite its huge size and hectic life, living in Los Angeles you will feel the amazing atmosphere of the southern city. Didn’t get an invite to the Oscars? You can still hang out in the City of Angels and take a tour to see the sites including Disneyland, Universal Studios, the Hollywood Bowl and don’t forget to take a stroll along the Santa Monica Pier.

Santa Monica Pier. Image via ExperienceFirst

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Gorgeous weather, the presence of the fitness-obsessed entertainment industry, and a large number of recreation centers per capita, as well as a low number of smokers, the obese and those with asthma, all contribute to LA’s No. 16 status. This southern California city made the list for its health care options, and it ranked first in the nation for the number of walking trails per capita.


Among the largest cities in the U.S. Famed for its bold architecture, it has a skyline punctuated by skyscrapers. Shutterstock

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Number 15: Chicago, Illinois

Chicago is a great place to live for those who want a bustling urban hub without the cost or stress of a bigger city. Cleaner than New York and nicer than Los Angeles, Chicago is the largest city in the Midwest. As such, it still has a touch of humbleness in its roots. There is ample public transportation, good jobs and plenty of diversity. This makes moving to Chicago an attractive option for those looking to relocate. Despite not having access to a coast, the lakefront is a major part of city life. It offers a plethora of attractions and a nice reprieve from the summer heat.

Millennium Park. Image via Shutterstock

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The Windy City is the gold standard for health and well-being, according to an assessment of city policies aimed at improving residents’ health. Chicago is a foodie city with a high concentration of farmers’s markets where both chefs and ordinary folk can make shopping for top-quality, healthy, farm-to-table food part of their day. Chicago came in 15th place overall and 4th place for cities with the most running trails per capita.


The number of technology and scholarly institutions around Raleigh, Chapel Hill and Durham make the area known as the Research Triangle. Shutterstock

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Number 14: Raleigh, North Carolina

Raleigh is a city in North Carolina with a population of 457,159. Raleigh is in Wake County and is one of the best places to live in North Carolina. Living in Raleigh offers residents an urban suburban mix feel and most residents own their homes. In Raleigh there are a lot of restaurants and parks. Between its family-friendly atmosphere, great quality of life and welcoming Southern community, it’s no wonder people are moving to Raleigh, NC.

Raleigh, North Carolina. Image via Shutterstock

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The region has even been named the best place to live in North Carolina and the best big city in the Southeast. Raleigh gets high marks for setting aside a high percentage of city land as parkland; 17% of municipal land is devoted to parks compared with the national average of 10.6%. Cycling, boating, camping and hiking are all easy day excursions, with Umstead State Park and the American Tobacco Trail nearby. Plus, get in outdoor art at the North Carolina Museum of Art, where you’ll find this monumental sculpture.


Hartford is the capital of Connecticut. It’s home to the Mark Twain House & Museum. Shutterstock

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Number 13: Hartford, Connecticut

Hartford attracts people from all walks of life, and its population is fairly diverse. The surrounding suburbs are great alternatives to urban living for families who can afford them. Don’t let the historic architecture fool you: Even as one of the oldest metro areas in America, Hartford, Connecticut, has a lot to offer, both old and new. Located in the Connecticut River Valley, Hartford has many cultural gems hidden amid rolling hills and wooded neighborhoods.

Hartford, Connecticut. Image via Shutterstock

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The capital city has more than 50 public parks and squares that cover more than 27,000 acres. More than a million people annually picnic, jog, attend rallies and socialize at Hartford’s restored Bushnell Park (pictured). As the oldest publicly funded park in the US, Hartford’s historic “Central Park” has added new landscaping, benches and a play area in recent years.


The Live Music Capital of the World. Shutterstock

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Number 12: Austin, Texas

Austin has been voted the best place to live in America for three consecutive years by the U.S. News & World Report for the quality of life, job market, and a city’s desirability. Austin is known for its eclectic live-music scene centered around country, blues and rock. Its many parks and lakes are popular for hiking, biking, swimming and boating.

Lady Bird Lake, Austin Texas. Image via Shutterstock

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The Texas capital can also get very hot, which may explain why it has so many public swimming areas, at an affordable fee, too. The average price for a day pass to one of the city’s public pools is only $3 for adults and $1 for children. Barton Springs Pool is one place to cool down; find the recreational pool in Austin’s Zilker Park.


Sacramento is a major center for the California healthcare industry, as the seat of Sutter Health, the world-renowned UC Davis Medical Center, and the UC Davis School of Medicine. Shutterstock

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Number 11: Sacramento, California

Sacramento, capital of the U.S. state of California, lies at the confluence of the Sacramento River and American River. The district of Old Sacramento harkens back to the city’s Gold Rush era, with wooden sidewalks and wagon rides. One of several museums in Old Sacramento, the California State Railroad Museum depicts the construction of the Transcontinental Railroad, one of the country’s earliest technological feats. The state’s inland capital city, Sacramento, is often overshadowed by its flashy coastal cousins.

Image via Shutterstock

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But Sacramento’s tree-lined streets, burgeoning food, wine and beer scene, and affordable housing make it one of the best places to live in California, especially for those seeking a cost-effective place to raise a family. Sacramento is known for its evolving contemporary culture, dubbed the most “hipster city” in California. In 2002, the Harvard University Civil Rights Project conducted for Time magazine named Sacramento “America’s Most Diverse City”. In the Sacramento area, go kayaking on Lake Natoma, within the Folsom Lake State Recreation Area. Another big attraction is the city’s park system; in 2013, Sacramento tied with San Francisco and Boston for having the third-best park system among the 50 most populous US cities.


Located on on the Pacific coast of California known for its beaches, parks and warm climate. Shutterstock

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Number 10: San Diego, California

Consider moving to San Diego? Not only is ‘America’s Finest City’ one of the best places to live on the West Coast and one of the best places for veterans to retire, but it also has great employment opportunities, a plethora of beautiful beaches, top-notch cuisine, affordable neighborhoods. But it could also be good for your health!

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Along with its great weather, “America’s Finest City” is known for its physically fit residents, who go surfing in San Diego at places like South Carlsbad State Beach. For quiet time, locals and visitors alike can enjoy the meditation gardens on the grounds of San Diego’s Self-Realization Fellowship Temple, founded by an Indian spiritual leader in the 1930s.


Known as The Beehive State, Utah residents are revered for their hard work and community. Shutterstock

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Number 9: Salt Lake City, Utah

Salt Lake City is in Salt Lake County and is one of the best places to live in Utah. Living in Salt Lake City offers residents an urban, suburban mix feel and most residents rent their homes. Many families and young professionals live in Salt Lake City, and residents tend to have moderate political views.

Downtown Salt Lake City skyline Utah in USA. Image via Shutterstock

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It’s no surprise to us that Salt Lake City made this list. Utah’s capital city is a short drive from renowned ski resorts like Alta, as well as scenic recreation areas like Wasatch-Cache National Forest. based on a number of health-related factors, like the cost of a doctor visit, how many fruits and veggies people eat and the location of fitness centers.


Portland sits on the Columbia and Willamette rivers, in the shadow of snow-capped Mount Hood. Shutterstock

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Number 8: Portland, Oregon

Portland feels manageable because it’s not such a big city. Portland’s charm isn’t found in towering skyscrapers, but rather the unique neighborhoods throughout the city. The manageable size of Portland makes it very easy to use alternative modes of transportation to get around. With a strong public transit system, a focus on fresh, local food and plenty of green space. Portland could be considered a national model for healthy living. Park-filled cities. There are an average of 13.8 parks per 10,000 residents across the top 10, double the statewide average of 6.6 parks, including 300 miles of greenways and bike boulevards.

Image via Shutterstock

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Portland is a great city for anyone seeking outdoor urban adventure. Enjoy a bike ride along the Willamette River, or start exploring the great outdoors on foot with a trip into Forest Park, one of the largest protected wilderness areas inside any US city. Portland, Oregon’s largest city, sits on the Columbia and Willamette rivers, in the shadow of snow-capped Mount Hood. It’s known for its parks, bridges and bicycle paths, as well as for its eco-friendliness and its microbreweries and coffeehouses. Iconic Washington Park encompasses sites from the formal Japanese Garden to Oregon Zoo and its railway. The city hosts thriving art, theater, and music scenes.


Colorado is an American metropolis dating to the Old West era. Shutterstock

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Number 7: Denver, Colorado

U.S. News & World Report recently named Denver the best place to live in America, beating out hyped-up cities like Austin and Portland. And it delivers. From a strong job market and low unemployment rate to a thriving restaurant scene, Denver has become a cultural hub. Year after year, the city of Denver earns its spot on the list of America’s top 10 fittest cities. That’s an incredible accomplishment given the nation’s rise in obesity.

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From North Capitol Hill to The Henry in Downtown Denver, residents are a shining example of quality health. Outdoors lovers especially love the Mile High City. The big outdoor attraction is the Front Range Trail. Just 30 minutes outside the city, the 876-mile trail stretches from Wyoming into New Mexico, with trails ideal for hiking, running, rock climbing and mountain biking. And just 20 miles west of Denver, check out Genesee Park; you may spot American bison.


Boston is best known for its famous baked beans, Fenway Park, and The Boston Marathon. Shutterstock

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Number 6: Boston, Massachusetts

Boston is in Suffolk County and is one of the best places to live in Massachusetts. Living in Boston offers residents an urban feel and most residents rent their homes. In Boston there are a lot of bars, restaurants, coffee shops, and parks. Many young professionals live in Boston, and residents tend to be liberal.

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Boston gets its fair share of love when it comes to health rankings. They won a gold medal in last month’s CityHealth ratings, and last fall we were named the country’s best city for active living. Beantown is a walker’s city. Lace up for a walk along Boston Harbor. Plus, enjoy a 2.5-mile walk along the Freedom Trail, which leads to 16 historic sites in downtown. The city is also the birthplace of a free fitness movement that started in 2011 (and has since spread to other major cities), with a membership of professional athletes and fitness rookies.


Surrounded by rolling hills in Silicon Valley, a major technology hub in California’s Bay Area. Shutterstock

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Number 5: San Jose, California

It is a great place to live. San Jose is very diverse and there are a lot of opportunities for education, careers, and social life. It is expensive. However, that is because it is located in the tech-hub of silicon valley. San Jose is in the Northern part of California.

Image via Shutterstock

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Often called the “Capital of Silicon Valley,” San Jose, as California’s third-largest city, also has some great outdoor attractions. Alum Rock Park, nestled in the eastern foothills of Silicon Valley, is a great place for picnics, hiking, biking and exploring. The park also boasts great scenic trails and 1800s-era natural spring baths.


known as the Emerald City because of its famous, lush evergreen forests. Shutterstock

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Number 4: Seattle, Washington

Seattle, a city on Puget Sound in the Pacific Northwest, is surrounded by water, mountains and evergreen forests, and contains thousands of acres of parkland. Washington State’s largest city, it’s home to a large tech industry, with Microsoft and Amazon headquartered in its metropolitan area. The futuristic Space Needle, a 1962 World’s Fair legacy, is its most iconic landmark. Living in Seattle is great, just ask anyone who lives there. Sure, they’ll complain about the rain, traffic and graffiti, but they have no plans to leave anytime soon. In fact, more people are moving to Seattle each year; the U.S. Census places Seattle fourth for growth among the 50 biggest U.S. cities.

Mountain Seattle, Washington. Image via Shutterstock

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The fervently active lifestyles of local residents helped Seattle get ranked as the No. 2 most-healthy city in the U.S., according to WalletHub. Seattle ranked behind only San Francisco in terms of healthy behavior, including many green spaces. Volleyball, anyone? In Seattle locals head to Alki Beach Park, a nearly 136-acre park with a half-mile of beachfront. Another favorite for the physically fit is Discovery Park, a 534-acre park on the shores of Puget Sound that includes more than 11 miles of walking and biking trails. The park, the largest in Seattle, is also a great place to view wildlife.


San Francisco is known for its cool summers, fog, steep rolling hills, eclectic mix of architecture, and landmarks. Shutterstock

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Number 3: San Francisco, California

The San Francisco Bay Area is known for its fresh, healthy food, with a focus on seasonal ingredients and sustainable agriculture. Dig into organic delights at local restaurants like The Plant, where organic salads and meats grace the menu. And whip up your own menu with items from the Ferry Plaza Farmers Market, which sells more than 1,500 varieties of local produce. San Francisco is a great area for meeting new people, as a large portion of San Francisco’s population is single. The environment isn’t nearly as conducive to families, however.

Famous Lombard Street in San Francisco. Image via Shutterstock

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The high cost of living has made it difficult for families with children to settle down in San Francisco. The city of San Francisco is the healthiest city in the United States, according to WalletHub’s Healthiest & Unhealthiest Cities in America. Ranked in four categories: health care, food, fitness and green space, three Bay Area cities joined San Francisco in the top 25. This shows us that San Francisco is one of the happiest and healthiest places in the U.S.


The U.S. capital, is a compact city on the Potomac River, bordering the states of Maryland and Virginia. Shutterstock

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Number 2: Washington, DC

Washington, DC, promotes a healthy lifestyle through its Capital Bikeshare program, with 2,500 bicycles located throughout the city. Another big draw is Eastern Market, a city fixture for more than 135 years, selling local farm-fresh produce. And if you want to get in cardio, a jog around the National Mall is a great option; you’ll cover 5 miles.

US Capitol building on national mall. Image via Shutterstock

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The US capital is the most “weight-healthy” city in the country based on BMI, according to the report. Eighty-one percent of Washingtonians exercise at least once a week. The capital is also the country’s top spender on beauty and grooming.


A major metropolitan area built around the Mississippi, Minnesota and St. Croix rivers in east central Minnesota. Shutterstock

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Number 1: Minneapolis-St. Paul, Minnesota

Once again, the Minneapolis-St. Paul area ranks as the No. 1 healthiest city. Minneapolis was one of the first cities nationwide to add bike trails; it also sets aside a high percentage of the city as parkland. Another healthy draw is the Minneapolis Farmers Market. Established in 1937, the market supports some 230 local vendors. Minneapolis is in Hennepin County and is one of the best places to live in Minnesota. In Minneapolis there are a lot of restaurants, coffee shops, and parks.
Minneapolis downtown skyline in Minnesota. Image via Shutterstock

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Many families and young professionals live in Minneapolis, and residents tend to be liberal. The public schools in Minneapolis are above average. Minnesota is the best state for healthcare in the U.S. and its hospitals routinely score among the best and safest in the nation. The twin cities were ranked in the top 10 best places for a healthy lifestyle, according to Ritual’s analysis (2019). St-Paul is in Ramsey County and is one of the best places to live in Minnesota. Living in St. Paul offers residents an urban suburban mix feel and most residents rent their homes.


Combine these active lifestyles with short commutes. Image via Shutterstock

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Advice From The Healthiest City

St. Paul and Minneapolis make up the Twin Cities. The pair is a pretty fascinating phenomenon. They sit just under 9 miles apart… they’re so close they could almost be one city. Yet they couldn’t be more different from one another. The Twin Cities are one of the most concentrated areas in the world for Fortune 500 companies. Massive behemoths like Target, United Health Group, 3M, Best Buy, General Mills and Land O’ Lakes have chosen the Twin Cities to house their corporate headquarters. And this is only a small portion of the 17 massive corporations that reside in the area.

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Biking, sailing, golfing, skiing and even relaxing, residents have a huge range of outdoor activities available from season to season. Combine these active lifestyles with short commutes, low unemployment, and better access to healthcare, and it all adds up to Forbes’ declaration that Greater MSP is the least stressful of any major metropolitan city. With the nation’s largest park system, a chain of five city lakes and nearly a dozen downtown farmer’s markets, the area has lead the country in health and fitness for two years in a row. The region also has over 1,100 miles of dedicated off- and on-street bikeways — that’s enough to pedal from Minneapolis Saint Paul to New York City!


Some urban designers are setting their sites on one key part of the mental health epidemic: loneliness. Shutterstock

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In Summary

A healthy city is one that is continually creating and improving those physical and social environments and expanding those community resources which enable people to mutually support each other in performing all the functions of life and developing to their maximum potential. Greenery isn’t a luxury or a privilege: it should form a vital part of any urban ecosystem. Green space can reduce aggressive behaviours in struggling neighbourhoods; clean polluted air; and even significantly improve a person’s sense of wellbeing, even when seen from the home.

Image via Shutterstock

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According to some studies, urban dwellers are at significantly increased risk of depression, anxiety and schizophrenia. The pace of modern life likely contributes to stress levels and unease, but the spaces in which we live are also a vital part of the puzzle. Some urban designers are setting their sites on one key part of the mental health epidemic: loneliness. The health benefits of exercise are too long to list: from reducing obesity to combatting depression, physical activity is crucial to human happiness and wellbeing — but many large cities aren’t conducive to an active life. Air pollution levels are dangerously high across the world and limited space in which to exercise doesn’t help.


Where did we find this stuff? Here are our sources:

https://americanfitnessindex.org/about-american-fitness-index/
https://www.getbellhops.com/blog/moving-to-minnesota/
https://www.anthem.com/health-insurance/about-us/charity-guidelines
https://apolitical.co/en/solution_article/six-steps-for-healthy-happy-cities
https://www.minnpost.com/second-opinion/2019/05/both-minneapolis-and-st-paul-are-among-top-10-fittest-cities-in-new-report/
https://www.tripsavvy.com/pros-and-cons-living-in-dc-1038686
https://www.active.com/fitness/articles/The-All-Time-Fittest-Foods
https://www.deseret.com/2017/2/15/20606277/is-salt-lake-city-one-of-the-country-s-healthiest-places
https://realestate.usnews.com/places/connecticut/hartford
https://www.lifestorage.com/
https://patch.com/maryland/baltimore/where-baltimore-ranks-best-places-live-us-news
https://www.travelchannel.com
https://www.euro.who.int

 

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