Ten Doctor-Recommended Health Tips for the New Year
Special to The Truth
Four in 10 adults in the U.S. have two or more chronic
diseases, according to the Centers for Disease Control and
Prevention. While certain conditions and risk factors are
beyond one’s control, the new year is the perfect time to
consider the many lifestyle choices you can make for
improved health.
“With too many holiday sweets and not enough exercise likely
in the rearview mirror, now is the perfect time to consider
your personal goals and how you can make positive health
choices in the coming year,” says American Medical
Association (AMA) President Patrice A. Harris, M.D. “The
good news is that there are a few easy steps you can take
that will set you on the right track for a healthier 2020.”
To get you started, the AMA is offering 10 wellness tips for
the new year:
1. Steps you take now can help prevent or delay the onset of
type 2 diabetes. Learn your risk by taking the
self-screening test at DoIHavePrediabetes.org.
2. Be more physically active. Adults should do at least 150
minutes a week of moderate-intensity activity, or 75 minutes
a week of vigorous-intensity activity.
3. Visit LowerYourHBP.org to better understand blood
pressure numbers and take necessary steps to get high blood
pressure – also known as hypertension -- under control.
Doing so will reduce your risk of heart attack or stroke.
4. Reduce your intake of processed foods, especially those
with added sodium and sugar. Eat less red meat and processed
meats, and add more plant-based foods, such as olive oil,
nuts and seeds to your diet. Also reduce your consumption of
sugar-sweetened beverages and drink more water instead.
Drinking sugary beverages -- even 100% fruit juices -- is
associated with a higher all-cause mortality risk, a new
study published in JAMA Network Open suggests.
5. If your health care professional determines that you need
antibiotics, take them exactly as prescribed. Antibiotic
resistance is a serious public health problem and
antibiotics will not make you feel better if you have a
virus, such as a cold or flu.
6. If consuming alcohol, do so in moderation as defined by
the U.S. Dietary Guidelines for Americans -- up to one drink
daily for women and two drinks daily for men, and only by
adults of legal drinking age.
7. Talk with your doctor about tobacco and e-cigarette use
(or vaping) and how to quit. Declare your home and car
smoke- and aerosol-free to eliminate secondhand exposure.
8. Pain medication is personal. If you’re taking
prescription opioids or other medications, follow your
doctor’s instructions. Store them safely to prevent misuse
and properly dispose of any leftover medication.
9. Make sure your family is up-to-date on vaccines,
including the annual influenza vaccine for everyone age six
months or older. If you’re pregnant, you can receive the flu
vaccine during any trimester, but should receive the Tdap
vaccine early in the third trimester to protect yourself
against flu and whooping cough.
10. Manage stress. A good diet, sufficient sleep (at least
7.5 hours per night), daily exercise and wellness
activities, like yoga and meditation, are key ingredients to
maintaining and improving your mental health, but don’t
hesitate to ask for help from a mental health professional
when you need it.
Courtesy StatePoint
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