By Marshall Dawer M.D., Medical Director, UnitedHealthcare of North Texas and Oklahoma
Remember your 2015 New Year’s resolution to get healthy? Maybe it included losing 20 pounds by summer, running seven days a week or eating at least six servings of fruits and vegetables each day.
But with New Year’s Day behind us and another chilly day ahead, perhaps your enthusiasm has started to wane. It’s already February and you have yet to start on your 2015 resolutions.
Take heart: It’s not too late to start!
February is American Heart Month, a reminder that heart disease is the No. 1 cause of death in America, according to a report from the American Heart Association. American Heart Month is an opportunity to focus on your heart health and start your healthy turnaround. It’s also a good time to right-size your plan and stick to it. Here are five tips for your “take heart” start:
Know your numbers. Getting healthy is about more than just reducing your waist size. It’s about reducing your biometric numbers – cholesterol, Body Mass Index (BMI), blood pressure and blood sugar – all of which are key indicators for one’s risk of developing heart disease, diabetes and other major illnesses. Visit your doctor, get your biometric numbers and then work to improve them.
Moderate your meals. We have all heard that vegetables and fruits are crucial to a healthy diet. The goal each day is to limit your intake of foods high in sugar, fat and cholesterol, and eat 3-5 servings of vegetables and 2-4 servings of fruits, as well as 2-3 servings of lean meats and 1-2 servings of dairy products. But that doesn’t mean you have to take an all-or-nothing approach. Start by reducing your portion sizes, and think of creative ways to add vegetables and fruit to your meals. Visit www.uhc.com/health-and-wellness/healthy-recipes for some delicious recipe ideas.
Get active. Did you know our state ranks near the bottom when it comes to physical activity? More than 27 percent of Texans admitted they had not exercised in over a month, according to the 2014 America’s Health Rankings® report. Help change that trend by increasing activity and exercising more. The goal is to get at least one hour of physical activity each day from aerobic activities like walking, jogging, biking or swimming. You can even increase your activity in small ways, such as taking the stairs at work, parking farther away from the store, pacing while you’re on the phone, or walking around the block after dinner. Five to 10 minutes here and there can add up and noticeably boost your activity levels.
Make hydration a habit. Up to 60 percent of the adult body is water; your body needs water not only to survive, but to thrive. Make hydration a habit by keeping a tall glass or reusable bottle filled with cool water at your desk or in your car. And start each meal with a full glass of water. Water can make you feel full and help you eat less. The Institute of Medicine recommends that women drink at least 91 ounces and men drink 125 ounces of water each day, including water that comes through food and other beverages.
Record your results. Write down realistic, measurable goals for diet, exercise and weight loss and record your results. Writing it all down will help you track your progress and help you stay focused. It also demonstrates how making small changes every day can add up to real results over time. Be patient, stay committed and watch as you fulfill your 2015 New Year’s resolution.