Physician Focus: December 2011
By Lynda Young, M.D.
What makes a person healthy?
The genes we inherit are important. So are economic, social, and
cultural factors - our incomes, where we live, our heritage, and
upbringing. Having insurance also counts. But one of the most
powerful influences is our own behavior - the lifestyles we select
and the decisions we make that affect our health.
So, with the idea that personal choice and personal
responsibility have great consequences on our well-being, here,
from the physicians of the Massachusetts Medical Society, are 12
great things you can do for your health. Some are obvious (but
reminders from time to time are helpful), each has its own positive
effect, and together they can be a powerful prescription for good
health. These steps won't guarantee that you'll live to be 100 or
won't get sick occasionally, but they will increase your chances
for a longer and healthier life.
Eat healthy. What you put into your body
matters. Favor more nutritious fare, like fruits, vegetables, and
whole grains over calorie-dense and junk food. That's not to say
you can't indulge occasionally, but limiting portion sizes and
avoiding foods with refined sugars, saturated fats, and lots of
salt are important to eating
healthy.
Don't use tobacco. What you keep out of your
body matters, too. The link between tobacco and disease is clear,
as are the dangers of second-hand smoke and chewing tobacco.
Avoiding smoking and tobacco greatly cuts your risk for heart
disease, cancer, stroke, respiratory illness, and many other
conditions.
Avoid substance abuse. Drink alcohol in
moderation; two or less daily for men, one or less, for women.
Absolutely stay away from addictive drugs.
Exercise. Regular exercise (daily or three to
four days weekly) has multiple benefits: controlling and losing
weight, preventing disease, promoting better sleep, improving mood
and endurance, and just plain having fun. You don't need to be an
athlete; walking every day, or taking the stairs instead of the
elevator, can bring benefits. Try to include strength training (to
avoid muscle loss from aging) and stretching (for flexibility)
along with cardiovascular activity.
Maintain a healthy weight. Overweight and
obesity are linked to many chronic medical conditions, including
diabetes, heart disease, high blood pressure and osteoarthritis.
Two-thirds of Americans are overweight or obese, mostly from lack
of exercise and poor diets. Check your condition at www.cdc.gov/bmi. If you eat well
and exercise, you're likely to keep a healthy weight.
Get enough sleep. Lack of sleep can lead to
fatigue and health problems, from damage to the heart and lungs to
a weakened immune system that makes you more vulnerable to colds
and flu. Sleep restores energy and is critical to help us function
at our best. Pre-teens need about 10 hours, and adolescents and
adults, anywhere from 6 to 9 plus hours a day.
Don't forget vaccinations. Whether to prevent
measles, whooping cough, pneumonia, flu, or other diseases,
vaccines are some of medicine's greatest achievements, for our
personal and public health. Parents should immunize their children,
and adults should keep up to date on their shots, too.
See a physician regularly. Develop a good
relationship with a primary care physician who will provide regular
check-ups and guide your healthcare, including appropriate
screenings (cholesterol checks, mammograms, etc.) at the
appropriate times.
Practice good oral health. Regular dental
check-ups and brushing and flossing - at least twice a day if
possible - can prevent tooth decay, oral and throat cancers, and
infections that can spread to other parts of your body.
Be safety conscious. As a motorist, wear seat
belts, adjust behavior for bad weather, and don't drive drowsy or
distracted. As a pedestrian, be aware of traffic and your
surroundings. Wear helmets if you bicycle and proper equipment
(footwear, safety goggles, hearing protection) using power tools,
lawn mowers, or snow throwers. Eliminate potential for falls inside
and outside the home. To prevent skin cancer and infectious
disease, use sun screen and mosquito repellent when outdoors.
Develop family and social circles. Spending
time with family and people you like and staying socially connected
are two keys to healthy living.
Stay active mentally. Limiting television time,
and keeping your mind active with hobbies, reading, or learning new
subjects are more keys to healthy living. Restricting "screen time"
is particularly important in early childhood.
Lynda Young, M.D. is 2011-2012 President of the
Massachusetts Medical Society. Physician Focus is a public service
of the Massachusetts Medical Society. Readers should use their own
judgment when seeking medical care and consult with their physician
for treatment. Send comments to PhysicianFocus@mms.org
