Getting into shape and losing weight is one of the most popular New Year’s resolutions. But what are other goals to set for your health? And how do you achieve them?
Exercise has positive effects on your heart, reduces the risk of type 2 diabetes, reduces the risk of stroke, strengthens bones and improves blood pressure and blood cholesterol levels. To get the most out of your physical activity, include aerobic activities that make you breathe harder, such as running or dancing, because it strengthens your heart and blood vessels.
Have trouble getting motivated? Try some health apps and devices to help track your activities and help you reach your fitness goals.
Watch what you eat
Your diet can lower your risk of coronary heart disease—the leading cause of death in the U.S. Also, research shows that people with prediabetes who lose about 10 percent of their body weight within six months of their diagnosis will dramatically reduce their risk of developing the disease. An estimated 79 million American adults (or one out of every three) have prediabetes. Check here to learn if you are at risk for prediabetes.
There’s evidence that a healthy diet may help you live longer. Specifically, a study shows that the Mediterranean diet is associated with of slower aging.
Keep your blood pressure in check
Too much salt can raise your blood pressure and put you at risk for health problems. The recommendation is 1,500 milligrams per day for anyone with high blood pressure; those with normal blood pressure and no other health conditions should consume no more than 2,300 milligrams of salt (about a teaspoon) daily. The CDC reports that we get most salt from processed foods and take-out meals. Here are more tips on how to reduce your blood pressure.
If you smoke, make a plan to stop
The health dangers of smoking are well documented. People who stop smoking live longer and have significantly fewer smoking-related conditions, such as cancer and heart / lung diseases. Stopping smoking at any age can reduce the risk of smoking-caused diseases. Quitting smoking isn’t easy, but having a plan of attack in place will help.
This plan can include:
- Recognize your “smoking triggers”, such as drinking coffee or alcohol, driving and stress
- Tracking your elimination of cigarettes with apps
- Use support services, such as 1-800-QUIT-NOW (1-800-784-8669), a free telephone support service
- Try nicotine replacement products or other medications
Be sure vaccinations & health screenings are up to date
Many infectious diseases are preventable by staying up to date with your vaccinations. Flu vaccines, for example, are universally recommended. It is not too late to get your flu shot.
While vaccine recommendations and schedules vary by age and other risk factors, make sure you and your family are up-to-date with vaccines to protect against the following diseases:
- Shingles
- Pneumonia
- Whooping cough
- Human papilloma (HPV)
- Chicken pox
Health screens and medical tests can help find diseases early when they may be easier to treat or prevent. While recommended health screening tests vary by age, risk factor and gender, the following tests are recommended for all adults:
- Blood pressure
- Cholesterol
- Blood sugar
- Waist size
- Colonoscopy
While diet, vaccinations and physical activity can benefit everyone, those with ongoing conditions should consult their health-care provider first.
Be well, Stay well~
Pharmacist Andy
Andy Stergachis, Ph.D., R.Ph. is the Director of the Global Medicines Program at the University of Washington in Seattle and a subject expert on public health and pharmacy-related topics.
