Set the goal for a healthier you
3/18/2022
Getting a start in the right direction begins with simple actions that can make a big impact on your health over time. Pearl Samuel, M.D., family medicine doctor at Northwest Medical Plaza at Pinnacle, shares a few to consider.
Connect with others. Spend time with friends, family and those you care about. You’ll benefit your mental well-being and your physical health. Studies show that people who have close friends and family are healthier and live much longer than those who do not.
Get your ZZZs. Set a consistent bed time and wake-up schedule to ensure you get at least seven hours of sleep each night. Poor sleep can drive insulin resistance, disrupt your appetite hormones, and reduce your physical and mental performance. It is also one of the strongest risk factors for weight gain and obesity.
“Getting a good night’s sleep can make a huge difference in your health overall,” Dr. Samuel said. “It not only affects the way insulin is processed in your body, but it has been linked to heart health as well. If you can focus on minimizing stress and committing to a regular sleep schedule, you’ll be off to a great start in your commitment to better health.”
Minimize stress. Practice mindful breathing or meditation to bring moments of calm to your day. Stress has a negative effect on your health, affecting blood sugar levels, food choices, susceptibility to sickness, weight, fat distribution, and more. Books, podcasts or apps can teach you how to start a meditation practice.
Move more. Walk 30 minutes a day, five days a week and do muscle strengthening, like carrying groceries, at least two days a week. Walk with a partner for social connection and accountability. Movement can help you prevent, delay and manage chronic diseases, improve balance and stamina, reduce the risk of falls and improve your brain health.
Go outside. Walk around the yard. Work in the garden. Hike in the woods. Spending time in nature gives the benefit of vitamin D from the sun and helps with depression, exercise and even creativity.
Eat a rainbow. Colorful whole fruits and vegetables look great, are naturally more filling and better for you overall. A balanced diet with appropriate portions of produce, whole grains, lean meats and low-fat or fat-free dairy products helps prevent, delay and manage heart disease, type 2 diabetes and other chronic diseases.
“Choosing to eat healthier is always an excellent step toward better health,” Dr. Samuel said. “Your primary care doctor can assist with suggestions on the best foods to incorporate into your daily meals. We can even recommend a dietitian who can help you develop meal plans and make suggestions based on your needs whether that’s a gluten free, low sodium, heart healthy or even a diabetic diet.
“Another important step in the process is having your annual wellness checkup,” she said. “In addition to your physical exam, you may have a blood test completed so you are up to date on your cholesterol, glucose and other important health numbers. This is also a good time to talk about your goal to become healthier and share your plans with your doctor.”
Visit your doctor. Go ahead and schedule an appointment with your primary care physician and any specialists such as allergist, dermatologist, orthopedist or cardiologist. Put screenings on the calendar too, such as prostate exam, mammogram, bone density and colonoscopy. Regular visits and screenings help you keep your health on track – identifying risk factors or issues early and managing chronic conditions like diabetes, cholesterol or blood pressure.
To find a physician or learn more about healthy choices for you, visit NW-Physicians.com or call (833) 757- 9355.
Northwest Health offers a free e-newsletter with a monthly dose of health and wellness inspiration sent directly to your inbox from a trusted medical source. To register, visit https://bit.ly/NWH-Newsletter today!
Sources:
• CDC.gov/HealthyLiving/
• Holt-Lunstad J. Why Social Relationships Are Important for Physical Health: A Systems Approach to Understanding and Modifying Risk and Protection. Annu Rev Psychol. 2018 Jan 4;69:437-458. doi: 10.1146/annurev-psych-122216-011902. Epub 2017 Oct 16. PMID: 29035688.
• https://pubmed.ncbi.nlm.nih.gov/29723001/
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