by Carla Murez
Health Day Reporter
FRIDAY, Dec. 30, 2022 (HealthDay News) — It’s that time of year again when people brainstorm ideas for a healthier life and make New Year’s resolutions.
Fortunately, the American Medical Association (AMA) has some advice on which commitments will have the most impact.
Start with more exercise. The AMA recommends that adults get at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise each week.
“Many people start each new year with big health plans — ambitious, immediate lifestyle changes are hard to sustain,” AMA President Dr. Jack Resneck Jr. said in an association news release. Small, positive health choices made now can have a lasting impact.”
Here are 10 more tips from the AMA:
- Manage stress with a good diet, getting at least 7.5 hours of nightly sleep, daily exercise, and healthy activities like yoga and meditation. Seek help from a mental health professional when needed.
- Eat less processed foods and sugary drinks, especially those with added sodium and sugar. Eat less red and processed meat and more plant foods like olive oil, nuts and seeds.
- Drink water instead of sugary drinks. Even 100 percent fruit juice was associated with a higher risk of all-cause mortality.
- Alcohol consumption should be moderate, with a limit of one drink per day for women and two drinks per day for men.
- If you use tobacco or e-cigarettes, talk to your doctor about how to quit. Keep your home and car smoke-free to eliminate second-hand smoke.
- vaccination. The whole family should be up to date on all vaccinations, including flu and COVID-19 vaccines.
- Keep abreast of screening status. Millions of breast, colon and prostate cancer cases may have been missed due to pandemic-related disruptions in care.
- Know your blood pressure values. You can visit ManageYourBP.org to better understand what is right for you. Controlling high blood pressure reduces the risk of heart attack or stroke.
- Also learn about your risk of developing type 2 diabetes. You can take a two-minute online self-screening test at DoIHavePrediabetes.org. Making lifestyle changes now can help prevent or delay the onset of type 2 diabetes.
- If taking prescription opioids or other medicines, follow your doctor’s directions for safe storage to prevent diversion or abuse, and dispose of any leftover medicines properly. Always take antibiotics exactly as prescribed.
More information
The U.S. Centers for Disease Control and Prevention offers tips for maintaining a heart-healthy lifestyle.
Source: American Medical Association, Press Release, December 16, 2022
