The American Medical Association recommends resolutions for better health this year.
Health resolutions for a new year
As the new year begins, the American Medical Association (AMA) offers the following recommendations to help Americans make the most impactful, long-lasting improvements to their health in 2023 and beyond.
The importance of physical activity
The AMA suggests we start by being more physically active. They recommend that adults do at least 150 minutes a week of moderate-intensity activity or 75 minutes a week of vigorous-intensity activity.
“Many people kick off the start of each new year with big-picture health resolutions — ambitious, immediate lifestyle changes that are very difficult to maintain,” AMA president Dr. Jack Resneck Jr. said in an association news release. “The good news is that small, positive health choices made right now can have long-lasting effects.”
More health resolution recommendations.
1. Manage your stress.
Manage your stress by maintaining a healthy diet, getting at least 7.5 hours of nightly sleep, and committing to a daily exercise program.Starting wellness activities, such as yoga and meditation, has also proven beneficial in stress management for millions of people.If you do not feel these healthy habits are helping you manage your stress level, ask for help from a mental health professional.
2. Beware of excess sodium and sugar.
Consume fewer processed foods and sugar-sweetened beverages, especially those with added sodium and sugar. Eat less red meat and processed meats, replacing these with more plant-based foods, such as olive oil, nuts, and seeds.
3. Make water your drink of choice.
Drink water in place of sugar-sweetened beverages. Even 100% fruit juices can have a surprisingly high amount of sugar and are associated with a higher mortality risk.
4. Limit alcohol consumption.
Alcohol should be consumed only in moderation, with up to one drink per day for women and two for men.In the United States, one standard drink (or one alcoholic drink equivalent) contains roughly 14 grams of pure alcohol, which is found in:
• 12 ounces of regular beer, which is usually about 5% alcohol
• 5 ounces of wine, which is typically about 12% alcohol
• 1.5 ounces of distilled spirits, which is about 40% alcohol
5. Quit smoking.
If you use tobacco or e-cigarettes, talk to your doctor about how to quit. Keep your home and car smoke-free to eliminate secondhand exposure.
6. Stay up to date on your vaccines.
You and your family should be up to date on all vaccines, including the flu shot, COVID-19 vaccine, and the newest booster.
7. Know your blood pressure numbers.
Control your blood pressure to reduce your risk of heart attack or stroke.
8. Stay up to date on screenings.
Millions of cases of breast, colon, and prostate cancers may have been missed because of pandemic-related care disruptions.Make an appointment with your healthcare provider and commit to completing recommended health tests and screenings.
9. Know your risk for type 2 diabetes.
Make healthy lifestyle changes now to help prevent or delay type 2 diabetes.
10. Follow your doctor’s instructions on prescribed medications.
If you are taking prescription medications, including pain pills and antibiotics, follow your doctor’s instructions.Store all medications safely to prevent diversion or misuse. Properly dispose of any leftover medicines.
Do you have any questions?
If you have questions regarding the above recommendations, consult your healthcare provider or contact the Moultrie County Health Department at 217-728-4114. A healthier 2023 starts with your next decision.