With the birth of a new year comes a myriad of opportunities
to improve yourself on the inside and the outside. Here are some ways to take
control of your health in 2019.
See your doctor or
primary care provider for a check-up, vaccination or screening. Regular
care can help detect potential health problems before they start or can find
problems early, giving you improved chances for treatment and cure. Make an
annual wellness check-up a priority.
Remember to wash your
hands. Germs spread easily from dirty hands, even when hands aren’t visibly
dirty. Wash your hands thoroughly with soap and warm water, or if soap and warm
water aren’t available, use an alcohol-based hand cleaner.
Give up tobacco and
vaping. Science has thoroughly proven the dangers of using tobacco products
and continues to find dangers in vaping. Kick the habit and save yourself the
money, health problems and unappealing smell, as well as minding the health of
those around you who may be exposed to secondhand smoke. Louisiana residents
can find help quitting tobacco by calling 1-800-QUIT-NOW or visiting quitwithusla.org
or wellaheadla.com.
Choose a healthier
diet. Instead of focusing on losing weight, a more realistic goal is to put
more of a priority on fresh fruits and vegetables, whole grains, beans, eggs,
nuts, poultry, fish and lean meats. Opt for foods low in saturated fats, trans
fats, cholesterol, salt and added sugars. Consider preparing meals in advance
on Sundays so that you’re less likely to pick up a burger and fries from the
nearest drive-thru on your way home. You may just find that adopting healthier
eating habits will move you toward a more healthy weight. Find out more at wellaheadla.com.
Get moving. The
federal government recently updated its recommendations for physical activity
and came up with a clear conclusion: Americans are not getting enough. The new
guidelines recommend a minimum of 150 minutes a week of moderate-intensity
physical activity for adults, 60 minutes or more for children ages 6 to 17, and
physical activity throughout the day for children ages 3 to 5, noting that
activity throughout the day enhances young children’s growth and development.
Walking, taking the stairs instead of the elevator, whatever it is, just move.
Everything helps.
Aim for a good
night’s sleep. Type 2 diabetes, cardiovascular disease, obesity and
depression are among the conditions tied to insufficient sleep, not to mention
the number of accidents on the road that occur because drivers are too tired to
be behind the wheel. Visit the National
Sleep Foundation for guidelines on sleep duration for all ages.
Wear your sunscreen
when you’re spending time outdoors. Yes, that includes wintertime. Exposure
to the sun provides a much-needed boost to vitamin D in the winter, but you
still want to protect yourself from skin cancer, the most common type of
cancer. Don’t forget to protect your eyes as well: wear quality sunglasses even
if it’s cloudy.
Drink enough water.
You don’t necessarily have to aim for eight cups a day, but lots of water is
essential for good health. The National Institute of Medicine recommends 91 ounces
a day for women and 125 ounces for men. That includes water that comes from all
beverages and foods.
Monitor your mental
health. Whether it’s anxiety, depression, hormonal fluctuations, stress or
anything else, take your mental health seriously. Don’t be afraid to seek help.
If you’re struggling, make it a priority to get help. Don’t suffer in silence.
Find what works for you, be it counseling, yoga, medication or something else.
Have a happy and healthy 2019!