Healthy Resolutions to Follow in 2023

It's that time of year once more when people make New Year's resolutions with the intention of leading healthier lives. Fortunately, the American Medical Association (AMA) offers some recommendations for the promises that will have the biggest impact. Start by being more physically active. The American Medical Association (AMA) advises that adults engage in at least 150 minutes of moderate-intensity activity per week or 75 minutes of vigorous-intensity activity per week.

Many people kick off the start of each new year with unrealistic health resolutions. These are usually ambitious, immediate lifestyle changes that are very difficult to maintain. The good news is that small, positive health choices made right now can have long-lasting effects.

The AMA’s 10 Recommendations for a Healthy 2023

Be more Physically Active

Adults should do at least 150 minutes a week of moderate-intensity activity, or 75 minutes a week of vigorous-intensity activity (2^✔ ✔Trusted Source
AMA offers 10 health recommendations for new year

Go to source).

Be Up to Date with Vaccinations

Being up to date with vaccinations including the annual influenza vaccine and the COVID-19 vaccine for everyone aged six months or older. Speak with the physician about the eligibility for a bivalent booster. Anyone with questions about the COVID-19 vaccines should speak with their physician and review trusted resources. Following evidence-based public health measures, such as physical distancing and wearing face masks, are also an important way to help protect against COVID-19 and the flu.

Get Screened

Statistical models show that since April 2020, millions of screenings for breast, colorectal, and prostate cancer diagnoses may have been missed due to pandemic-related care disruptions. Check with the physician to find out if you’re due for preventive care, tests or screenings, and make an appointment. These measures are designed to keep you healthy and help your doctor spot certain conditions before they become more serious.

Know Your Blood Pressure

Understand your numbers and take necessary steps to get high blood pressure, also known as hypertension, under control. Doing so will reduce your risk of heart attack or stroke.

Learn About the Risk for Type 2 Diabetes

Check for the risk of type 2 diabetes by checking the fasting and random glucose. Steps you take now can help prevent or delay the onset of type 2 diabetes, which is a risk factor for severe COVID-19 outcomes, including hospitalization or death.

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Stress Management

Manage stress—a good diet, sufficient sleep (at least 7.5 hours per night), daily exercise and wellness activities, such as yoga and meditation, are key ingredients to maintaining and improving your mental health, but don’t hesitate to ask for help from a mental health professional when you need it.

Reduce Intake of Processed Foods

Reduce your intake of processed foods and sugar-sweetened beverages, especially those with added sodium and sugar—eat less red meat and processed meats, and add more plant-based foods, such as olive oil, nuts and seeds to your diet. Also, reduce your consumption of sugar-sweetened beverages and drink more water instead. Drinking sugary beverages, even 100% fruit juices, is associated with a higher all-cause mortality risk, according to a study published in JAMA Network Open (1^✔ ✔Trusted Source
Association of Sugary Beverage Consumption With Mortality Risk in US Adults: A Secondary Analysis of Data From the REGARDS Study

Go to source).

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Reduce Alcohol

If consuming alcohol, do so in moderation as defined by the U.S. Dietary Guidelines for Americans—up to one drink per day for women and two drinks per day for men, and only by adults of legal drinking age.

Quit Smoking and Tobacco

Talk with your doctor about tobacco and e-cigarette use (or vaping) and how to quit—declare your home and car smoke- and aerosol-free to eliminate secondhand exposure.

Follow Doctor’s Instructions When it Comes to Medication

Follow your physician’s instructions if prescribed pain medication or antibiotics— if you are taking prescription opioids or other medications, follow your doctor’s instructions, store them safely to prevent diversion or misuse, and properly dispose of any leftover medication. If a healthcare professional determines that you need antibiotics, take them exactly as prescribed—antibiotic resistance is a serious public health problem and antibiotics will not make you feel better if you have a virus, such as a cold or flu.

References:

1. Association of Sugary Beverage Consumption With Mortality Risk in US Adults: A Secondary Analysis of Data From the REGARDS Study - (https://pubmed.ncbi.nlm.nih.gov/31099861/)
2. AMA offers 10 health recommendations for new year - (https://www.ama-assn.org/press-center/press-releases/ama-offers-10-health-recommendations-new-year-0)

Source-Medindia