Let’s make our health a priority this year
It is that time of the year again when we spend time thinking of how we can renew our self as we step into the New Year. As we consider various options, let’s make health our priority in the New Year. Here are some resolutions to help guide you in making a good start.
EXERCISE FOR FITNESS
RESOLUTION: This will probably be the most common resolution for the year. The difference is not just making the resolution but in sustaining the enthusiasm and putting it into practice. Engage in at least 150 minutes of moderate-intensity aerobic exercise per week, coupled with muscle-strengthening activities on two or more days.
IMPACT: Regular physical activity is a cornerstone of a healthy lifestyle. It aids in weight management, reduces the risk of chronic diseases such as heart disease and diabetes. Our research has found that it boosts mental well-being and can prevent or delay disease like Alzheimer’s.
PLAN: Choose the physical activity you enjoy, whether it’s brisk walking, cycling, swimming, or dancing. Make it a habit by scheduling regular workout sessions and incorporating physical activity into daily routines. Find an exercise buddy. Check with your physician before you do. Don’t go overboard- start slow and then grow.
HEALTHY DIET CHOICES
RESOLUTION: Embrace a balanced diet rich in fruits, vegetables, whole grains, millets, lean proteins, and healthy fats. Opt for nutrient-dense foods and practice mindful eating by paying attention to portion sizes.
IMPACT: You are what you eat. Diet has a tremendous impact on our health. A nutritious well balanced diet provides essential nutrients, supports weight management, and reduces the risk of heart disease, diabetes, and certain cancers. Nutrient-dense foods provide essential vitamins and minerals, while mindful eating helps prevent overeating and promotes digestion.
PLAN: Plan meals in advance, incorporate a variety of colourful fruits and vegetables, and limit processed foods. Be mindful of portion sizes to avoid overeating. Plan meals with a focus on nutrient-rich options. Listen to your body’s hunger and fullness cues.
BITTER TRUTH ABOUT SUGARS
RESOLUTION: Limit added sugars to less than 10% of total daily calories.
IMPACT: Excessive sugar intake is linked to obesity, type 2 diabetes, cardiovascular diseases, non alcoholic fatty liver disease and other health ailments.
PLAN: Read food labels, choose natural sources of sweetness like fruits, and gradually decrease sugar intake in beverages and snacks.
REDUCE SALT
RESOLUTION: Consume less than 2,300 milligrams of sodium per day.
IMPACT: High sodium intake is associated with high blood pressure, leading to an increased risk of heart disease and stroke.
PLAN: Use herbs and spices for flavouring, choose fresh over processed foods, and be mindful of restaurant meals that may be high in sodium.
PREVENT LONELINESS
RESOLUTION: Foster social connections and prioritise relationships.
IMPACT: research has shown that the risk imposed by loneliness is equivalent to the risk of smoking 15 cigarettes per day. It is a risk for various health issues, including heart disease, depression, and memory problems.
PLAN: Join clubs or church or temple groups, volunteer, or participate in group activities. Make an effort to connect with friends and family regularly. The memory cafe started by us is one such place to connect with seniors who volunteer their time to bring a smile on the others face.
STOP SMOKING AND VAPING
RESOLUTION: Quit smoking and vaping.
IMPACT: Smoking is a major cause of respiratory diseases, cardiovascular diseases, and various cancers.
PLAN: Seek support from healthcare professionals, use smoking cessation aids, and engage in activities that help distract from cravings.
AVOID HARMFUL USE OF ALCOHOL
RESOLUTION: Consume alcohol in moderation or its best to abstain.
IMPACT: Excessive alcohol intake contributes to liver disease, heart problems, and mental health issues. It also leads to social and financial problems.
PLAN: Set limits on alcohol consumption, alternate alcoholic drinks with water, and seek professional help if needed.
BOOSTING MENTAL HEALTH
RESOLUTION: Dedicate time for relaxation techniques such as meditation, deep breathing, or yoga.
IMPACT: Stress has detrimental effects on both physical and mental health, contributing to various illnesses.
PLAN: Find a relaxation method that suits you, schedule regular breaks, and prioritise self-care.
STAY HYDRATED
RESOLUTION: Drink adequate amount of water daily.
IMPACT: Proper hydration is essential for overall bodily functions, including digestion, circulation, and temperature regulation. Speak to your doctor in case you have a health issue. Some people have to restrict water intake.
PLAN: Carry a water bottle, set reminders to drink water throughout the day, and choose water over sugary beverages.
MAINTAIN HYGIENE
RESOLUTION: Adhere to good hygiene practices, including regular handwashing.
IMPACT: Good hygiene helps prevent the spread of infections and diseases. Hand washing was a weapon against COVID-19.
PLAN: Wash hands thoroughly with soap and water, especially before meals and after using the restroom.
CONNECT WITH POSITIVE PEOPLE
RESOLUTION: Surround yourself with individuals who uplift and support you.
IMPACT: Positive social interactions contribute to mental well-being and resilience.
PLAN: Cultivate relationships with people who share your interests and values. Join clubs, attend social events, and stay connected with supportive friends and family.
CONTROL HYPERTENSION, DIABETES
RESOLUTION: Monitor blood pressure and blood sugar levels regularly and follow healthcare recommendations.
IMPACT: Controlled blood pressure and blood sugar levels reduce the risk of heart disease, stroke, and other complications. Goa happened to have the highest prevalence of diabetes in the whole country, based on the ICMR- INDIAB study.
PLAN: Take medications as prescribed, maintain a healthy lifestyle, and attend regular check-ups to monitor your condition.
REGULAR HEALTH CHECKUPS
RESOLUTION: Schedule annual check-ups with healthcare professionals.
IMPACT: Regular health check-ups help detect and address potential health issues early, improving overall well-being.
PLAN: Prioritise preventive healthcare, attend routine screenings, and discuss any health concerns with your healthcare provider.
CONCLUSION
Embracing these resolutions can pave the way for a healthier and more fulfilling 2024. Remember, small, consistent changes can lead to significant improvements in your well-being. As you embark on this journey, prioritise self-care, listen to your body, and celebrate the progress you make. Here’s to a year of vibrant health and well-being!
>> The writer is assistant professor at the department of Preventive and Social Medicine at the Goa Medical College and has been involved in research on mental health and other non communicable diseases concerning health in Goa
