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By Cara Murez
Health Day Reporter
FRIDAY, December 30, 2022 (HealthDay News) — It’s that time of year again when people gather their best resolutions for healthier living and make New Year’s resolutions.
Fortunately, the American Medical Association (AMA) has some suggestions as to what promises work best.
Start being more physically active. Adults should engage in at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity per week, the AMA recommends.
“Many people start each new year with big health resolutions — ambitious, immediate lifestyle changes that are very difficult to sustain,” said AMA President Dr. Jack Resneck Jr. in a press release from the association. “The good news is that small, positive health decisions made now can have long-lasting effects.”
Here are 10 more tips from the AMA:
- Manage your stress with a good diet, at least 7.5 hours of sleep per night, daily exercise, and wellness activities like yoga and meditation. Ask a psychologist for help if you need it.
- Eat less processed foods and sugar-sweetened drinks, especially those with added sodium and sugar. Eat less red meat and processed meat and replace them with more plant-based foods like olive oil, nuts and seeds.
- Drink water instead of sugar-sweetened beverages. Even 100 percent fruit juices are associated with a higher risk of all-cause mortality.
- Alcohol should be consumed in moderation, with up to one drink per day for women and two 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 avoid second-hand exposure.
- Get your vaccines. The whole family should be up to date on all of their vaccines, including the flu shot and the COVID-19 vaccine.
- Stay up to date on screening. Millions of cases of breast, colon and prostate cancer may have been missed due to pandemic-related supply disruptions.
- Know your blood pressure readings. You can better understand what is right for you by visiting ManageYourBP.org. Controlling high blood pressure reduces the risk of heart attack or stroke.
- Also, find out about your risk for type 2 diabetes. You can do this with a two-minute online self-assessment at DoIHavePrediabetes.org. Lifestyle changes made now can help prevent or delay the onset of type 2 diabetes.
- If you take prescription opioids or other medications, follow your doctor’s instructions, keep them safe to prevent diversion or abuse, and properly dispose of any leftover medication. Always take antibiotics exactly as directed.
The US Centers for Disease Control and Prevention has tips for living a heart-healthy lifestyle.
SOURCE: American Medical Association, press release, December 16, 2022