I hope the holidays have been joyful and kind to you. As we finish the last of the holiday feasts and put away our new gifts, let’s look forward to a new year with new and old challenges. Medicine is ever changing and evolving, but there are several things that you can do to avoid many of the diseases that afflict us daily.
First, get the appropriate hours of sleep for your age: Kids up to 18 need 9 to 9.5 hours. People 18-25 should have 8-9 hours and 7-8 hours for adults over 25. Hmm, I bet we may not be getting enough of this crucial commodity. Sleep is very, very important to protect our bodies from the effects of aging. Sleep has even been shown to protect our chromosomes ( specifically Telomere length ) from the effects of aging. Get enough sleep.
Food. I hate to even attempt to bring this subject up….. and I will not come close to fully discussing our total dietary needs, but here are a few of my thoughts.
We are bombarded with low nutrition—high caloric foods that are laden with salt, sugar, and carbs. These foods may be convenient and tasty, but do so much damage to our bodies. Next, fruits and vegetables will make you happier. Why? They have been shown to increase serotonin levels that improve our mental well-being with a change in our brain chemistry. Also look to increase the amount of plant protein you eat. These include nuts and beans. They are very healthy for us. Next increase your consumption of berries. They are rich in antioxidants and are high in fiber. Have a handful ever day. Lastly, if you are trying to lose weight, make lunch your main meal. Studies have shown that there is greater proportion of weight loss your having you biggest meal mid-day than in the evening.
Movement. Notice, I didn’t say exercise. I’m all for that if you can, but almost everyone can move. This has to be a central part of your overall wellness. Walk, stretch, get up and get moving. You don’t need much, but on the other hand there isn’t a limit to the movement you can do. By yourself or with a friend, go for a walk, walk the stairs, join the Y, start a yoga class, lift some weights. DO SOMETHING!
New Year’s resolution: If you smoke…. STOP! If you drink excessively (more than three drinks per day) cut back or stop. Stop the sugary drinks. They are totally wasted calories. Move more, it will not kill you. If you’re depressed, then get some help. Keep up with all of the age appropriate health screenings that are available to you. Lastly, laugh. Everyday read something or watch something that’s makes you have a good laugh. Laughter will help keep you healthy. Eat better, get the right amount of sleep, and move more will go a long way to improve your 2017.
Come see us if you have a problem. We can usually help. Kathy and I continue to do more training with Botox and Juvederm fillers. Along with Kaycee, our skin aesthetician, we look forward to helping you with your skincare needs. Check out Bliss on Facebook for complete products and services available.
Have a great winter. Don’t let the cold weather get you down. Get out and enjoy the season. Have a great year and make some healthy changes for you and your family.
William C “Tom” Thompson I I DO