10 recommendations on how to become healthier in the new year

The American Medical Association has released a list of tips to help you be healthier and therefore happier in the new year

Maria Zavialova

The American Medical Association (AMA) unites more than 190 state and specialty medical societies and other critical stakeholders and organizations. As 2023 approaches, the AMA offers 10 recommendations to help you achieve effective and lasting health improvements in the new year and beyond.

Many people kick off the start of each new year with big-picture health resolutions—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.

AMA President Jack Resneck, Jr., M.D

1. Be more physically active in the new year

The benefits of systematic exercise are numerous. Adults should devote at least 150 minutes per week to moderate-intensity activity or 75 minutes per week to vigorous-intensity activity. Recent studies have shown that regular aerobic exercise provides blood flow to the brain, which helps older adults keep their brains healthy. Choose an activity to your taste, the main thing is to move, and your body will thank you not only in the new year, but for the rest of your life.

2. Make all the necessary vaccinations

Make sure your family is up-to-date on vaccinations, including the annual flu and COVID-19 vaccine. In the United States, it is advised to start vaccination from six months and older. Consult your doctor about which vaccinations you should get. Following evidence-based public health measures, such as physical distancing and wearing masks, is also an important way to protect against COVID-19 and influenza.

3. Get screened

Estimates based on statistical models show that since April 2020, millions of screenings for breast, cervical, colorectal and prostate cancer may have been missed due to pandemic-related disruptions in health care. Contact your doctor to find out if you need to undergo preventive examinations, tests or screenings, and make an appointment. These measures are designed to keep you healthy and help your doctor detect certain diseases before complications begin.

4. Monitor your blood pressure in the new year

Know your blood pressure data to keep hypertension under control. This will reduce the risk of heart attack or stroke. These deadly diseases claim hundreds of thousands of lives every year, and many of these deaths could be avoided by starting therapy on time. It will be easier for your doctor to understand the dynamics of hypertension and prescribe the necessary treatment if you keep a diary with your blood pressure readings.

5. Learn your risks of developing type 2 diabetes

Simple prevention can help prevent or delay the development of type 2 diabetes. It is a risk factor for severe consequences of COVID-19, including hospitalization or death. Consult your doctor for the necessary examinations. If there is a risk, you can immediately take the measures so that diabetes does not bother you in the new year.

6. Reduce stress level

Proper nutrition, adequate sleep (at least 7.5 hours a night), daily exercise and wellness activities such as yoga and meditation are key components of maintaining and improving mental health. There are some things we cannot influence or change. However, we can influence ourselves and the people around us – by helping those in need or volunteering – the small efforts of many people add up to big things. So it works. At the same time, don’t hesitate to seek help from mental health professionals when you need it. Tips on how to help yourself cope with stress we have collected for you in this article.

7. Switch to a healthy diet

Yes, this advice may seem common, but food is a building material for your body. If you build it with only junk food and sweets, your body will not be healthy in the new year. Cut down on processed foods and sweetened beverages, especially those with added sodium and sugar. Eat less red and processed meat, and add more plant-based foods to your diet, such as olive oil, nuts and seeds. Also reduce the consumption of sugar-sweetened beverages and drink more water. Drinking sugary drinks, even 100% fruit juices, is associated with a higher risk of all-cause mortality, according to a study published in JAMA Network Open.

8. Reduce alcohol consumption, or better yet, quit it for good

If you drink alcohol, do it moderately. Previously, it was believed that a moderate dose is the equivalent of 10-14 grams of alcohol for women and 30 grams for men per day. And of course only for adults who have reached the legal drinking age.

However, it has already been proven that there is no absolutely safe dose of alcohol, so quitting this habit will definitely make you a healthier and happier person. And at the same time, it reduces the risk of developing numerous diseases.

Alcohol is the leading cause of death and disability for people aged 15-49 years and the seventh cause for all age groups in the world.

9. Quit smoking in the new year

Tobacco in any form is evil. Cigarettes, IQOS, vapes – all this is harmful to your health and significantly increases the risk of developing many diseases and their complications. Declare your home and car free of tobacco smoke and aerosols to eliminate secondary exposure to tobacco smoke. Such a contribution to your health will definitely improve your life in the new year and all the following ones.

10. Follow your doctor’s instructions when taking any medications

If you are prescribed painkillers, antibiotics or prescription medications, take them according to your doctor’s recommendations. Also take care to store them properly, limit children’s access to medications, and dispose of any leftovers properly. If your physician determines that you need antibiotics, take them exactly as prescribed – antibiotic resistance is a serious public health problem. Never self-prescribe antibiotics – they do not help with viral illnesses such as the common cold or flu.

The team of the School of Women’s Health and its founder Natalia Silina wishes you physical, mental and psychological health in the new year 2023!

A happy woman is healthy and educated!

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