Many of us make New Year’s resolutions – and often health makes the list but, unfortunately within a few months many of our efforts fall by the wayside. Some popular health related resolutions include losing weight, following a healthier diet, and starting an exercise routine.
Good nutrition
Adopting a healthy living often involves eating healthy. One of the easiest and most sustainable ways to improve overall health is to have a healthy diet – and this often means eating more whole foods.
Whole foods, including vegetables, fruits, nuts, seeds, whole grains and fish, contain a plethora of nutrients that your body needs to function at an optimal level.
Research shows that following a whole-foods-based diet may significantly reduce heart disease risk factors, body weight, and blood sugar levels, as well as decrease your risk of certain diseases, such as type 2 diabetes.
Several studies have shown that the ingestion of sweetened beverages is bad for your health. Cutting back on sweetened beverages is a smart idea considering that sugary drinks are linked to an increased risk of obesity, fatty liver, heart disease, insulin resistance, and cavities in both children and adults. It is recommended that you should start gradually decreasing the use of sugary drinks rather than just suddenly stop using them at once.
Regardless of whether you are trying to lose weight, or maintain your current weight, a balanced diet is important for healthy living.
Some individuals use additional supplements to improve their diets, but you should speak with your healthcare provider before you take any additional supplements – or if you have any health conditions.
Regular physical activity
Good nutrition is just one part of a healthy lifestyle. Another component of health and fitness is exercise. If you lead a sedentary lifestyle, you need to get out and get moving. If you want to lose weight, it is important to increase aerobic activity like walking or running. If you need to increase your strength, then you need to start resistance training such as lifting weights.
In Anguilla there are many gyms, and personal trainers, as well as at-home equipment to get you fit and healthy.
Every New Year, people purchase expensive memberships to gyms, and online fitness programmes in the hope of shedding excess body fat in the year to come. Though most people start strong, the majority do not make their new routine into a lasting habit. It is recommended that any activity you chose should be one based on enjoyment and whether it fits into your schedule. There are a number of activities you can choose from including swimming, dancing, gardening, walking, jogging or bicycle riding. Set specific days for these activities – everyone knows that daily routines are not realistic. I encourage all of us to get more active this year and decrease our sedentary lifestyles.
Cut Back on Alcohol
Excessive use of alcohol may keep you from reaching your health and wellness goals. Excessive use of alcohol is a big problem in Anguilla – in adults and youngsters.
How much alcohol do you drink? One drink per day might not be too harmful, but more than one drink per day can be detrimental to your health. If you find yourself drinking more than four ounces of wine, two ounces of liquor, or 12 ounces of beer each day, then you may need to decrease your consumption of alcohol.
Chronic heavy drinking boosts your risk of liver and heart disease, hypertension, stroke, and mental deterioration – and even cancers of the mouth, throat, liver, and breast.
If you think cutting back on alcohol may be helpful for you, set a reasonable goal – to keep yourself on track – such as limiting drinking to weekend nights only, or setting a drink limit for the week. If you need professional help, talk to your doctor or some other healthcare provider today.
Taking care of your teeth
Maintaining your oral health is a New Year’s resolution idea that can, and should be, sustained for life.
Brushing and flossing your teeth regularly can help prevent oral conditions like gum disease and bad breath.
Some research suggests that gum disease may be associated with serious health conditions – such as Alzheimer’s and heart disease – making oral care all the more important. In addition to regular brushing and flossing, most dentists recommend a dental visit for flossing and cleaning at least once a year.
Manage your stress
A small amount of stress is part of living, but chronic stress can have negative effects on your life. If stress is chronic, it can increase your risk of – or worsen – insomnia, depression, obesity, heart disease and more.
Long work hours, little or no sleep, no exercise, poor diet, and not spending time with family and friends can contribute to chronic stress. Meditation, prayer, relaxation, sleep, socializing and taking vacations can all help to prevent and treat chronic stress. You might also need professional help as well.
Sleep
Insomnia affects many individuals. Several studies have shown that lack of sleep can negative impact our health. All of us need a good night’s sleep. To get a good night’s sleep, cut screen use (phone, TV, laptop) in bed, limit naps, and establish a relaxing nighttime routine.
Visit Your Doctor
Getting examined regularly by your healthcare practitioner is important for many reasons. Having regular blood work and necessary screenings can help spot potential problems before they turn into something more serious.
Know your numbers is important. Do you know your blood pressure, cholesterol levels, and blood sugar levels? If not, have a discussion with your healthcare provider.
Although the frequency of doctor’s visits depends on many things, including the type – of medical care, your age, and your medical history – most experts recommend seeing your primary care physician at least once a year for a checkup. January is a good month to do so!
Conclusion
Many of us long for a healthy life and we often make New Year’s resolutions related to healthy living. This often involves sticking to a healthy diet, regular exercise, getting regular medical check-ups or giving up some bad habits like excessive alcohol use and stop smoking. Whatever you plan to do to improve your health – now is a great time to start.
HAVE A HAPPY AND HEALTHY NEW YEAR!
Ask Your Dr is a health education column and is not a substitute for medical advice from your physician. The reader should consult his or her physician for specific information concerning specific medical conditions. While all reasonable efforts have been made to ensure that all information presented is accurate, as research and development in the medical field are ongoing, it is possible that new findings may supersede some data presented.
Dr Brett Hodge MB BS DGO MRCOG is an obstetrician/Gynaecologist and Family Doctor with over thirty-six years in clinical practice. Dr Brett Hodge has a medical practice in The Johnson Building in The Valley (Tel: 264 497 5828).
