Healthier You in 2023
2/10/2023
Start the new year right by committing to you in 2023. Simple actions can make a big impact on your health over time. Dr. Christopher B. Tchou, a board-certified family medicine physician with Primary Care Associates of Laredo, shares a few to consider this year.
Connect with others safely. Spend time with friends, family and those you care about. But before you get together with others, follow CDC recommendations to slow the spread of COVID-19, including getting your COVID-19 vaccine and booster, wear a mask that covers your nose and mouth, get tested to prevent spread to others, avoid crowds and poorly ventilated indoor spaces, and wash your hands often with soap and water. 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 adequate sleep can positively impact your health and is a powerful stress reducer. Studies show that a regular sleep routine of seven to nine hours of sleep a night can decrease risk of heart disease, stroke and diabetes. It also can drastically reduce feelings of anxiety, improve concentration, regulate mood and sharpen judgment and decision-making,” said Dr. Tchou.
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. 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.
Visit your doctor. Go ahead and schedule 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.
“Following a healthy diet has many health benefits, including building strong bones, protecting the heart, preventing disease, and boosting mood,” said Dr. Tchou. “Regular check-ups are equally important as they can help find potential health issues early before they become a problem. Early detection gives you the best chance for getting the right treatment quickly and avoiding any complications.”
To find a primary care provider or learn more about healthy choices for you, visit http://bit.ly/3jOgu0T to schedule an appointment.
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