7 Healthy Habits for the New Year and Beyond
1/18/2023
Making new year’s resolutions is a common tradition, but 77% of people who make them, break them within just a few weeks. This year, focus on long-term lifestyle changes that can make a big impact on overall health and longevity.
“The start of a new year symbolizes a time for re-evaluating our health and wellness, which can be both exciting and overwhelming,” said Bailee Lutz, M.D., a family medicine physician with Northwest Primary Care – Har-Ber Meadows. “Aiming for small, measurable changes that you can implement for years to come can make this more sustainable.”
Dr. Lutz suggests adopting these seven habits for long-term healthy living:
- Eat well: Incorporate nutrient dense whole foods into your diet like fruits, vegetables, whole grains, nuts and fish. Limit processed foods and sugar-sweetened drinks which are linked to obesity and heart disease.
- Exercise regularly: 150 minutes a week of moderate exercise can prevent strokes, heart disease, help manage stress and improve depression. Exercise can come in many forms like walking, biking, gardening and more. Focus on finding activities you enjoy and include a friend or family member.
- Prioritize sleep: Low quality sleep is linked to an increased risk of obesity, weight gain and can negatively impact brain function. To improve the quality of your sleep, avoid caffeine after noon, reduce screen time before bed and keep a consistent sleep schedule.
- Find healthy strategies to cope with stress: Stress can worsen serious health conditions like high blood pressure and heart disease. Practice self-care with activities and mindfulness techniques like meditation and prayer. Remember that a well balanced diet and regular exercise help manage stress as well. If your stress becomes overwhelming or chronic, consider talking with your physician or a mental health professional.
- Invest in relationships: many studies have shown that people who share meaningful relationships with family, friends and neighbors are happier, healthier, and live longer, and a lack of connection can increase risk of depression and dementia. Consider finding a place to volunteer, taking a class, or attending church if you’re looking to connect.
- Cut down on alcohol and stop smoking: After the holidays, the new year is a great time to reevaluate your relationship with alcohol and/or tobacco. Drinking over the recommended limit, one drink per day for women and two drinks per day for men, is associated with short and long term health risks including impaired judgment, high blood pressure, heart disease and some cancers. To cut back, you can set a drink limit when out with friends, designate days of the week to completely abstain, and choose activities and outings that don’t involve alcohol. If you smoke, stop. Over 16 million Americans live with chronic diseases caused by smoking like lung disease and cancer. Smoking also increases the risk of premature death and exposes loved ones to second-hand smoke. Increase your life expectancy by as much as 10 years by giving up the habit.
- Visit your doctor: A study published by The Journal of The American Medical Association (JAMA) found adults with primary care providers are more likely to fill prescriptions and to receive health screenings such as mammograms and colonoscopies. Kickoff the year with a visit to your primary care physician for a wellness exam and to discuss any health concerns you may have been putting off.
“Making healthy choices isn’t always easy. Invite friends and family to join you on your wellness journey, look for progress-not perfection, and make sure to celebrate along the way” said Dr. Lutz.
To schedule an appointment with Dr. Lutz, visit NW-Physicians.com or call (479) 361-4631.
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