What were your New Year’s resolutions for 2016? Now that we’re a couple months into the year, have you kept them? As each new year rolls around, many of us find ourselves establishing resolutions–the most common of which is likely the desire to drop a few pounds.
Unfortunately, old habits die hard, and those resolutions usually don’t last very long. While weight loss may be important, it is only one factor of our overall health. There are many other components to our wellness plan that will help you to build a happier and healthier you.
1. Maintain regular doctor’s visits. If you don’t already have one, establish care with a primary care physician and maintain regular check-ups at least once annually. Your primary care doctor will focus on prevention and/or management of chronic conditions such as high blood pressure (hypertension), high cholesterol (hyperlipidemia), and diabetes. He/she will also be available for treatment of acute conditions such as bacterial and viral infections. You should also establish care with an optometrist (once annually), dentist (twice annually), gynecologist (once annually) and other specialists as needed.
2. Keep track of recommended health screenings. If you are sexually active, you should be checked for STDs at least once a year. Even if not sexually active, pap smears should be done once annually. If you are over the age of 50, mammograms are recommended every 2 years. Generally, colonoscopies should be done every 10 years starting at age 50. Women over the age of 65 may also consider having a bone density test done to check for signs of osteoporosis.
3. Get vaccinated. Young women aged 9-26 may consider the Gardasil vaccine for HPV prevention, even if not yet sexually active. Generally everyone should receive a flu shot annually. Tdap (tetanus, diphtheria, and pertussis) vaccinations are recommended every 10 years. If over the age of 60, consider other vaccinations such as shingles and pneumococcal.
4. Take all medications as directed. If taking prescriptions for chronic health conditions, be sure to take all medications as prescribed. Do not abruptly discontinue medications without talking to your physician first. If having difficulty remembering to take your medications, consider tools such as alarms, pillboxes, and even smart phone apps.
5. Rest. Set a sleep schedule. Adults typically need 7-8 hours of sleep per night to be most productive. Avoid disruptive activities (watching TV), foods (spicy or citrus food), and beverages (coffee) immediately before and during sleeping hours. If still having difficulty, consult with your doctor as you may have a sleep disorder that can be treated with medication or other interventions.
6. Stop smoking. Smoking increases your risk of certain cancers such as lung, esophageal, pancreatic, and throat. Additionally it increases the risk of other health conditions such as asthma, COPD, heart disease, and stroke. Short-term, you’ll notice rather immediate benefits such as improved breathing, sense of smell, and the ability to taste and enjoy foods. Still need more motivation? Calculate the amount of money you could spend on cigarettes in a year, and then ask yourself what else could you be spending that on. A dream vacation? Scholarship fund for your children? Down payment on a new car?
7. Drink alcohol in moderation. For women, this typically means no more than one drink per day. And no, you should not “save” your daily allotment in order to partake excessively on the weekends.
8. Maintain a healthy weight. You can calculate your current body mass index here: http://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/english_bmi_calculator/bmi_calculator.html. If you find that you are overweight/obese, set a healthy and reasonable weight loss goal (such as 1-2 pounds per week). Make healthier food choices. Find exercises that you enjoy, and commit to at least 150 minutes of mild-moderate exercise per week. Find an accountability partner who will walk through this weight loss journey with you.
Take these basic steps, and I’m sure you will notice improvement in not only your physical health, but also to your emotional, mental, and spiritual health as well. Wishing you a year that is filled with health, happiness, and prosperity!