When the new year begins, many Americans set resolutions to improve their health and well-being. However, according to a Forbes Health poll, most of these resolutions do not last beyond February.
Hannah Alvarado, DO, a family physician with Baptist Primary Care, said she often sees patients with conditions such as high blood pressure, cholesterol issues, diabetes or prediabetes, obesity, anxiety, and depression. She noted that lifestyle changes can help manage these conditions and emphasized that joining a gym is not necessary for improvement.
Dr. Alvarado recommended focusing on behavior changes rather than specific outcomes when setting New Year’s goals. Her suggestions include scheduling an annual wellness exam to stay current on vaccines and screenings and discuss health concerns with a primary care provider. She also advised adopting a balanced diet rich in vegetables, whole grains, fruits, fish, and lean meats while reducing sugary and processed foods.
Mental health should be prioritized by finding hobbies that promote relaxation or maintaining connections with loved ones through regular communication. For physical activity, Dr. Alvarado suggested aiming for 150 minutes of moderate exercise per week and incorporating small changes like taking stairs or walking extra distances.
Improving sleep was another recommendation. Adults are encouraged to get at least seven hours of sleep nightly by avoiding screens before bed, keeping the room comfortable and quiet, limiting caffeine and alcohol before bedtime, and keeping pets out of the bed.
“Making lifestyle changes can seem daunting, but you really just have to take things one little step at a time,” Dr. Alvarado said. “No matter how slow you walk, you’re lapping everyone who’s still sitting on the couch!”
Primary care doctors are available to help individuals set and achieve personal health goals throughout the year.
