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Lose weight. Quit smoking. Get a life. Ah, New Year's resolutions. The trouble with resolutions is that it can be rough sticking to them. If that's the case, perhaps you'll have better luck if you look at your resolution as something the doctor ordered.
Developing a healthy lifestyle and changing damaging behaviors will head you in the right direction to a healthier life.
Here are some resolutions from the American Medical Association to help you and your family have the best health they can.
- Eat sensibly and do brisk exercise for at least 30 minutes a day.
By eating the recommended servings of fruits, vegetables and other food groups daily (see the USDA Food Guide Pyramid for serving sizes), cutting back on salt and limiting your fat intake, you are heading in the right direction to a healthier lifestyle. According to the U.S. Surgeon General, 60 percent of American adults are not physically active on a regular basis and 25 percent of them aren't active at all. A combination of good nutrition and good exercise can not only prevent obesity, but it can reduce susceptibility to a number of diseases. Most importantly, it reduces the risk of early death.
Set aside 30 minutes a day for a brisk activity such as walking. Before starting any new exercise plan, talk with your doctor. When you exercise regularly, be careful not to overdo it, and take the proper precautions if you're on any medication. Also, eat a well-balanced diet that is low in fat and high in fiber, and get plenty of rest.
- Make an honest evaluation of your use of alcohol.
More than 5 million Americans suffer from alcoholism. If you think you or a loved one has a problem with alcohol, talk to your doctor or contact an organization involved in alcoholism treatment. Do not let embarrassment keep you from seeking help. Alcoholism is a chronic and progressive disease that can lead to cancer, liver disease, psychiatric illnesses and early death.
Talk openly with children and adolescents about healthy ways to handle stressful or depressing situations. Alcohol abuse continues to be a leading factor in teenage driving fatalities and suicides. Each weekend in America, an average of one teenager is killed each hour in a car crash and nearly half of these crashes involve alcohol.
Dependency of any kind often leads to a spiral of physical and mental problems, as well as dangerous or criminal behavior. If you're not sure where to look for help, your doctor is a valuable resource for information and support.
- Stop smoking cigarettes or using tobacco products.
Twenty-one percent of adults smoke. In 2005 more than 1 in 5 students were considered smokers and more than 400,000 Americans died from a smoking-related illness.
The dangers of tobacco use cannot be overstated! Quitting smoking is the most important step that smokers can take to enhance the length and quality of their lives.
Tobacco products have been the leading preventable cause of death in the United States for decades. Teach by example. If you use tobacco products, take whatever steps you can to stop. Help your children understand smoking only leads to a life filled with disease followed by an early grave.
- Check and make sure you and your family are getting age-appropriate screenings and examinations.
See your doctor to get age-appropriate exams and screenings to detect health problems early. Certain minorities may be at increased risk for various diseases. For example, the prevalence of diabetes in blacks is 70 percent higher than in whites. All adults should have periodic screenings to evaluate blood pressure and cholesterol levels.
- Talk to your doctor if you are feeling sad or anxious for extended periods.
Depression is an illness that can cause poor health, impair the quality of your life and sometimes lead to suicide. All of us feel "blue" or "down" at times, but if you find that you no longer enjoy things like you used to, find yourself crying unexpectedly, have changes in your sleep pattern or appetite, or if you have thoughts that life is not worth living, talk to your doctor immediately. If the feelings seem immediate and overwhelming, go straight to the nearest emergency department.
- Make sure you and your children get all necessary immunizations.
Make sure your children are immunized on time so you can give them the best available defense against many dangerous childhood diseases.
For adults, remember that immunizations for flu are meant to protect against flu only during the season in which you were vaccinated. You also may want to consult with your doctor about other vaccinations, including one for pneumonia.
- Double-check that you are taking all medications as prescribed. Don't be afraid to talk to your doctor if you have any questions. Make sure there are no interactions with foods, beverages, dietary supplements or other medicines that you may be taking.
Certain medications may interact with each other to neutralize their benefit, or sometimes even hurt you. When you see your doctor, make sure you have a list of all the medications you are taking, including over-the-counter ones such as remedies, supplements, vitamins and herbals. Read the flyer the pharmacy gives you with your medications to see how medications should be taken in relationship to meals, time of day and other information.
- Work with elected officials to ensure that good public health laws are enacted.
Laws regarding gun locks, drunk driving, motorcycle and bike helmets, and public smoking can affect the health of our communities. Get involved!
- Learn essential life-saving techniques, such as the Heimlich maneuver and cardiopulmonary resuscitation.
Simple techniques like the Heimlich maneuver and cardiopulmonary resuscitation (CPR) can be learned by anyone in a short period of time and may save the life of a family member or friend. Classes are usually available at local Red Cross centers, the local YMCA/YWCA, colleges or churches.
- Pledge to become an organ donor. Inform your family and doctor of your commitment.
You can help people even after your death by becoming an organ donor. Each day about 68 people receive an organ transplant, but another 18 people on the waiting list die because not enough organs are available. Say "yes" to organ and tissue donation on your donor card and/or driver's license.
Tell your family members about your wishes. Even if you've signed something, your family may be asked to give consent before donation can occur. You can download the form for an organ donation card at http://www.organdonor.gov/. Fill out the card and carry it with you at all times and give a copy to a family member.
- Watch your antibiotic use.
Trust your doctor to make the right decision about whether you or a member of your family should take antibiotics. Using antibiotics incorrectly is a real danger because bacteria might become resistant to previously effective antibiotics. Do not pressure your doctor to give you antibiotics for a cold or other viral illness.
- Talk to your children about healthy ways to resolve conflicts and monitor their exposure to violence.
Talk to your children about how to prevent violence and resolve conflicts peacefully. Speak with them about the violent images they may see in movies, television and video games. Encourage older children to act as role models for younger children by teaching them to settle arguments without force.
Speak to your doctor, and learn how to recognize the warning signs that a child might be headed for violence or may be contemplating suicide. Also, remember that verbal abuse can take its toll on children and loved ones. Find out what resources are available in your community.
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External Source
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The American Medical Association
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This article was reviewed and updated June 2007.
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