"Hard to Practice Even When You Know: 10 New Year's Health Management Commandments from the American Medical Association"

Healthy Eating, Vaccinations, and More
Important to Monitor Blood Pressure and Type 2 Diabetes Risk

Every year at the start of the new year, people reflect on the past year and make new resolutions. One of the most common resolutions is related to health. The American Medical Association (AMA) presents 10 recommendations to help improve the health of Americans in 2024. Although these principles seem easy to know and follow, they are often forgotten and difficult to maintain over time.

[Image source=Pixabay]

First, increase physical activity. Exercise is essential for both physical and mental health. Adults should engage in at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous activity each week. Second, eat healthier. Reduce the intake of sugary drinks and processed foods, and instead drink more water and consume nutrient-rich whole foods such as fruits, vegetables, whole grains, nuts and seeds, low-fat dairy products, and lean meats. Third, stay up to date with vaccinations. It is especially important to get vaccinated promptly to protect your family from illnesses such as the flu, COVID-19, and influenza.

Fourth, attend scheduled health screenings. Due to disruptions caused by the pandemic, millions of breast, colon, and prostate cancer screenings may have been missed. Fifth, monitor your blood pressure. Controlling high blood pressure can reduce the risk of heart attacks and strokes.

Sixth, assess your risk for type 2 diabetes. Diabetes is a metabolic disorder characterized by high blood glucose levels due to insufficient insulin secretion or impaired insulin function. Diabetes is classified into type 1 and type 2. Type 1 diabetes, previously called “juvenile diabetes,” occurs when the body produces no insulin. Type 2 diabetes, characterized by insulin resistance (where the body's cells do not effectively use insulin to lower blood sugar), is influenced largely by environmental factors such as a Westernized diet high in calories, fat, and protein, lack of exercise, and stress. Additionally, certain genetic defects, pancreatic surgery, infections, and medications can also cause diabetes.

Seventh, drink alcohol in moderation. Follow guidelines recommending up to 2 drinks per day for men and 1 drink per day for women. Eighth, quit smoking. Both combustible cigarettes and electronic cigarettes cause nicotine addiction and can negatively impact health. Ninth, use prescription medications safely. Always follow your doctor’s instructions when taking prescription drugs, especially antibiotics. Failing to complete the full course of antibiotics can lead to antibiotic-resistant bacteria. Tenth and finally, manage stress. Aim for 7 to 8 hours of sufficient sleep each night and seek help from mental health professionals if needed.

This content was produced with the assistance of AI translation services.