计划2024年健康的新年
2024年1月5日
每年一月, thousands of Americans flock to local gyms and supermarkets, determined to make good on resolutions to exercise more, 吃得更好, 过更健康的生活. By February, many of these goals have fallen by the wayside. New Year’s resolutions are very popular in the U.S., but some studies show that nearly half of participants give up on their resolutions within the month. If our plan is to have a healthy new year in 2024, how best to make our resolutions stick?
“When it comes to building positive habits, it’s important to set attainable goals and make plans for how to achieve them,”医生说。. Jordan Shirley, family medicine physician. “You will find that small, healthier changes can quickly become habit. Overall, healthier living is a long-term investment. Invest in yourself and do not be discouraged!"
坚持决心可能很难, but the healthy changes that result can improve our physical and mental wellbeing, 给我们更多的能量, and even reduce our risk of heart disease, 癌症, 和中风. If you want to have a healthy year in 2024, here are some of the goals you could make – and here are the steps you can take to stay on track.
腾出时间锻炼.
New Year’s resolutions often involve physical activity, and for good reason – an exercise routine can help you sleep better, 减肥, 控制焦虑和血压. The Centers for Disease Control and Prevention (CDC) recommends that the average adult get 150 minutes of moderate or 75 minutes of vigorous physical activity each week. 这可能听起来令人生畏, but by simply going for a brisk walk each day after work, or spending a couple evenings playing a recreational sport, 你可以达到你的锻炼目标. 选择一项你喜欢的活动, and pick a time in your weekly schedule when you know you can commit yourself to exercise.
计划健康膳食.
Around half of Americans want to eat healthier, but how best to do it? Popular diets often require lifestyle changes that are hard to sustain. Instead, start by creating small, positive goals that you can expect to maintain throughout the year. 在进入医学院之前,Dr. Shirley attained a bachelor’s in nutrition science, so she understands the ins and outs of creating healthy nutritional habits and is happy to help patients take steps toward healthy meal building and more. She suggests selecting a day each week to cook a healthy dinner at home. Replace your soda at lunch with a glass of milk or carbonated water. 购物时, seek out foods high in fiber or unsaturated fats, 比如鱼, 全谷物, 多叶蔬菜. Framing these healthy changes as foods to eat more of, 而不是要避免的食物, can reduce anxiety and improve your chances of success.
设定睡眠时间表.
Mental health and physical health are shown to be linked, and one of the best things you can do for your mental health is to sleep sufficiently. 根据疾控中心, one third of Americans get less than their recommended amount of sleep (8-10 hours for a teenager, 成人7岁或以上). Improve your sleep quality by setting a schedule – select a “target bedtime” you know you can achieve, and try to go to bed at the same time each night. 在睡觉前, give yourself time to relax – avoid caffeine, 酒精, 以及电子设备的使用, 保持卧室的平静和安静. Simple changes in sleep hygiene can reduce stress, 降低血压, and make you more productive in the morning.
Start your year with a wellness check-up.
An annual wellness exam is vital for maintaining your health, and there’s no better time to schedule than at the start of a new year. Make an appointment with your primary care provider and ask what preventive screenings and immunizations are recommended for your age group. Learn your important health numbers, such as blood sugar, blood pressure and cholesterol. A wellness visit lets you and your provider identify health problems before they become serious, so that you can stay happy and healthy for the year ahead.
It can be tempting to make New Year’s resolutions that are daring and impressive, but lasting change comes through steady, 可实现的增长. Set actionable goals to manage your health. 记录你的成功, and don’t feel bad about your slip-ups – self-compassion is an important part of progress. Give yourself the tools you need to enjoy a healthy new year.
If you need a primary care provider, Sumner Regional Medical Center can help. 呼叫 800.424.文档 或浏览 寻找供应商 tab to get connected with quality care today.