Plan a healthy 2017

New Year’s resolutions often fall flat early in January because they are usually overwhelming or unattainable. Now is the good time for you to look at your New Year’s resolutions and decide if you are going to keep them, or adjust them so that they are attainable.{{more}}

It is important that you make realistic health goals. Making these should be based on what you want for yourself. Do not be pressured to make goals that you are not comfortable with. You want to make health changes so at the end you can see positive changes.

Making healthy goals and achieving them is not a one-off thing. This requires commitment and support. They do not take place in one big step. When approached in small steps, they have the power to change your life immensely.

You may want to consider some of these commonly mentioned resolutions, but in the context of a measured approach.

1. Get More Exercise

This is easier said than done. One of the biggest mistakes is setting out on an overly aggressive workout regimen that involves a daunting 4 to 5 day-a-week regimen. One of the most effective ways to meet this resolution is to simply start moving more, doing a bit more walking and jogging.

2. Get More Sleep

Sleep is integral for optimal functioning of your mind and body. It is critical not only for problem-solving and maintaining alertness, but also for preventing weight gain, depression and anxiety. It also is essential for keeping your heart, muscles and joints in tip top shape.

3. Practice Meditation

Meditation provides the ideal way to reconnect with yourself by virtue of learning how to breathe and relax. Not only may it make you feel more secure, confident and relaxed, but regular meditation may also lower your blood pressure and improve your heart health.

4. Reduce Your Caloric Intake

Reducing your daily food intake can make you feel better and actually provide more energy throughout your day. Reducing the portions you eat by one quarter can lead to greater lean muscle mass by following a diet rich in nuts, seeds, olive oil, fish and whole grains. Reducing your intake of highly processed foods, instead choosing fish, lean cuts of turkey and chicken, may help to stabilize weight, in conjunction with aerobic and resistance training.

5. Stop Smoking

Quitting smoking is one of the best decisions you can make in 2017 if you haven’t done so already. The lifespan of someone who smokes is about 10 years less than that of someone who never smoked. Data indicates that those who quit smoking before the age of 40 can expect to live almost as long as those who never smoked.

Remember also to keeping your body well hydrated. This helps to ensure the integrity of your organs and immune system are in top shape in order to guard against local infection and sepsis. There is no set amount of water that is uniformly recommended by any medical society. That said, your thirst is often the best guide as to when you need to drink more water.

Dr Rosmond Adams, MD is a medical doctor and a public health specialist with training in bioethics and ethical issues in medicine, the life sciences and research. He is the head of Health Information, Communicable Disease and Emergency Response at the Caribbean Public Health Agency (CARPHA). (The views expressed here are not written on behalf of CARPHA).

Dr Rosmond Adams is a medical doctor and a public health specialist. He may be emailed at:adamsrosmond@gmail.com