Struggling to come up with goals for 2023? The American Medical Association has a list of recommendations to promote a healthier version of you in 2023! Here are what the experts are suggesting you do this year to improve your health and wellness:
Boost exercise and manage stress
Aim to complete 150-300 minutes a week of moderate-intensity aerobic exercise or 75-150 minutes a week of vigorous-intensity aerobic exercise a week, and at least 2 days of strengthening exercises a week.
Manage your stress with eating healthy, at least 7.5 hours of quality sleep each night, and wellness activities such as yoga and meditation. Seek help from a mental health professional when you need it.
Limit processed foods and sugary drinks
Eat fewer processed foods and sugar-sweetened beverages, especially those with added sodium and sugar. Eat more plant-based foods, such as olive oil, nuts and seeds.
Drink water in place of sugar-sweetened beverages. Did you know 100% fruit juices are associated with a higher all-cause mortality risk?
Consider limiting alcohol consumption and quit smoking
It is recommended to not consume more than one drink per day for women and two for men.
Talk with your doctor on how to quit if you use tobacco or e-cigarettes.
Schedule health screenings
Pandemic-related care disruptions are suspected to have missed millions of cases of breast, colon, and prostate cancers.
Know your risk of diabetes and know your blood pressure numbers
Know your blood pressure numbers. You can better understand what’s right for you by visiting ManageYourBP.org. Your blood pressure may be higher when at a doctors office, so taking it regularly at home is extremely helpful and may be more accurate.
Visit DoIHavePrediabetes.org to learn about your risk for type 2 diabetes. There are many lifestyle factors that can be changed to reduce your risk.
Have any questions? Shoot me an email at stephanie@helpforpd.org!
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