PENSACOLA — Many New Year’s resolutions include maintaining a healthy weight and adopting healthier habits all around.
Dr. Caroline Alena, with Baptist Medical Group Primary Care C North Hill, shares her winter health tips to help you stay on track.
What are some tips to help us maintain healthy habits and avoid sickness during winter months?
When it comes to maintaining a healthy diet, keep in mind that moderation and portion control are key.
This means that you can enjoy your holiday traditions and don't have to feel left out, but you do have to remain mindful of how much you're actually eating. I find that many people find success with using a fitness app for tracking their calories or by keeping to their diet throughout the week and splurging on a cheat meal over the weekend.
Making healthy substitutions in your cooking is a great way to save calories. And don't forget to keep track of alcohol, which is a huge source of hidden calories and sugar.
To avoid sickness, get your annual flu shot and frequently wash your hands, especially before eating or touching your face.
Why is maintaining a healthy weight important?
Maintaining a healthy weight is important for a number of reasons. We are seeing a rise in many weight-related medical problems such as high blood pressure, diabetes and heart disease.
But many people don't know that obesity can also increase your risk of various cancers and, in some instances, liver and kidney problems, too.
Keeping a healthy weight will help reduce the risk of developing these problems and will keep you feeling younger and healthier longer.
What does it mean to be overweight or obese?
Most clinicians use a calculation called BMI as an objective measurement of a person's height-to-weight ratio. It is used as a tool to help gauge a patient's body composition, and generally a BMI>30 signals obesity.
Often, being overweight and obese can also impair restful sleep, causing fatigue throughout the day. It is also linked to higher blood pressure, diabetes and increased risk for heart disease, which is the leading cause of death in the United States.
What are some manageable factors that contribute to healthy weight loss?
Making sustainable lifestyle changes and habits is key. This works by both making changes in your diet, like reducing carbohydrates and saturated fats, as well as developing your exercise routine.
Here are some simple changes that make a big difference in your health:
- Take the stairs instead of the elevator.
- Go for a brisk walk on a break during your workday.
- Ride your bike instead of driving, where safe.
The American College of Sports Medicine recommends 150 minutes of aerobic exercise per week. That can be a daunting number, but I've seen a lot of people find success with the new Couch to 5K programs. Alternatively, exercising in a pool may be better for people with joint pain.
Where can people in our area go to seek support for maintaining their health?
Keeping regular appointments with your primary doctor is a good start. Our community also has a number of resources ranging from the YMCA, dieticians, physical therapists and local pharmacies where you can check your blood pressure. Also, a great resource for guidance on overall health is the weight loss center at Baptist.
This article originally appeared on Santa Rosa Press Gazette: Preparing for 2017 and a healthy you