Healthy Living Archives

For many, the new year marks an opportunity to reflect on the past year and start fresh. We make New Year’s resolutions to change for the better, whether that be getting in shape, eating healthier, saving money, or getting organized. However, sometimes we make resolutions we cannot keep up with. Say goodbye to unrealistic goals and the pressure that comes with them! Let’s embrace setting attainable resolutions that make room for healthier habits for 2024 and beyond.

healthy living tips for 2024

Goal: Eat a Healthy Diet

Fueling your body with healthy nutrients is one of the easiest and most sustainable ways to help manage weight and improve overall health. Instead of trying an unrealistic fad diet, opt for slowly incorporating healthier options into your diet to develop life-long healthy eating habits. Not sure where to start? According to the Dietary Guidelines for Americans 2020-2025, a healthy eating plan includes:¹

Fruits
Vegetables
Whole grains
Fat-free or low-fat milk and milk products
Protein-rich foods like seafood, lean meats and poultry, eggs, legumes (beans and peas), soy products, nuts, and seeds
Low amounts of added sugar, sodium, saturated fats, trans fats, and cholesterol
Staying within your daily calorie needs. Not sure what your daily calorie needs are? Try Mayo Clinic’s Calorie Calculator!

Goal: Improve Physical Health

Taking care of your body is one of the most important things you can do to be your healthiest self in 2024. Maintaining adequate physical activity, being proactive in your health, and getting a good night’s rest are all key to ensuring your body looks, feels, and works its best.

Get Active

Physical activity benefits everyone. No matter your age, ability, race, ethnicity, shape, or size, physical activity can provide immediate health benefits like improved sleep, reduced stress, improved weight management, and lowered risks for many chronic diseases like heart disease and type 2 diabetes.²

According to the CDC, adults need at least 150 minutes of moderate activity.² Not sure where to start? Incorporate physical activity into your daily routine like walking your dog, parking further away, or opting to take the stairs. You can also schedule time into your week to do physical activities you enjoy like going on a walk, dancing, swimming, or riding a bike.

Get Better Sleep

While sleep is vital for a person’s well-being, many of us struggle to fall asleep when our head hits the pillow or wake up without getting any quality sleep. This struggle can leave us feeling tired during the day and lead to physical and mental health problems; chronic health issues like heart disease, high blood pressure, and obesity; and interfere with daily functions.³ Not sure how you can start implementing better sleep in 2024? Try the following:

Wake up at the same time every day. Being consistent reinforces the body’s sleep-wake cycle, and waking up at different times every day will throw off that cycle.⁴
Get enough sleep. The recommended amount of sleep is 7-8 hours per night. Allow for that time in your sleep schedule by going to bed early enough to still wake up at your chosen wake-up time.⁴
Ease into your target sleep schedule. If you are making larger changes to your sleep schedule, make small adjustments over time. This will help your sleep schedule be more sustainable in the long run.

Be Preventative

Improving overall physical health is easier when you feel your best. Prevent disease and falling ill by staying proactive with your health.

Go to your annual check-ups. Scheduling an annual exam with your doctor and screening for diseases can help you find problems early when your chances for treatment are better.
Stay up to date on vaccinations. Vaccines not only protect you from preventable diseases—they keep your community safe, too! We offer a variety of vaccines including flu, shingles, pneumonia, and more. Not sure if you’re current on your vaccines? Check out the CDC’s vaccine schedule.
Wash your hands. Say no to pesky germs and prevent the spread of infection and illness by washing your hands frequently. Remember: wet, lather, scrub, rinse, and dry!
Review your medications. Whether your regimen includes a short-term prescription or has multiple maintenance medications, making sense of it all can be challenging. Review your medications with your pharmacist to simplify your regimen, decrease side effects, check for drug interactions, and more.

Goal: Improve Mental Health

Mental illness is among the most common health concerns in the United States affecting more than 1 in 5 adults and over 1 in 5 youth and it can affect your overall well-being.⁵ Take better care of your mental health and boost your mood in 2024 by investing in self-care:

Manage stress by getting enough sleep, exercising regularly, and practicing mindfulness activities like yoga.
Build healthy support systems by spending time with loved ones, participating in group activities, and participating in your community.
Make time for you. Whether it’s going for a walk or carving time out of your schedule to take a relaxing bath, take time to focus on you and only you.

Make Your Resolutions Stick

In 2024, we are embracing attainable resolutions that stick. No more unrealistic goals that we forget about by February. Sticking with New Year’s Resolutions is easier said than done, but still very possible. Try these tips in tricks to stick with your resolutions in 2024 and beyond:⁶

Set realistic goals. Start small. Setting a huge goal can be overwhelming, so try taking baby steps to start. For example, set a goal to lose 5 pounds instead of 30 pounds. You can always expand the goal later.
Plan for obstacles. Obstacles are often unavoidable, but you can overcome them. Don’t give up!
Track your progress. Hold yourself accountable by tracking your progress. Keep track in a journal or take photos of your progress. This will help you stay motivated.
Get help. Lean on your support system when times get tough.
Reward yourself. Celebrate your accomplishments when you achieve small goals or milestones. Splurge on a treat or something you have been wanting.
Keep things interesting. Doing the same things can get boring. Keep things interesting by changing up activities or expanding goals.

Healthy habits are not something we can only implement in the new year. Practice healthy habits all year long with changes that are attainable and sustainable for you. And don’t forget that people are rooting for you and happy to offer you support.

Sources:

1. https://www.cdc.gov/healthyweight/healthy_eating/

2. https://www.cdc.gov/physicalactivity/activepeoplehealthynation/moving-matters.html

3. https://www.nhlbi.nih.gov/health/sleep-deprivation

4. https://sleepeducation.org/healthy-sleep/healthy-sleep-habits/

5. https://www.cdc.gov/mentalhealth/learn/index.htm

6. https://newsinhealth.nih.gov/2010/12/making-your-resolutions-stick

It is likely that you or someone you know has suffered from some type of chronic disease. Chronic diseases, such as diabetes, stroke, or cancer, are more common than one might think and are the leading causes of death and disability in the United States. (1)

(image from source 1)

What is Chronic Disease?

Chronic disease is defined as a condition that lasts 1 year or longer and requires ongoing medical attention, limits daily activities and living, or both. (2) They can affect any part of the body and may or may not be curable (4). In the United States, 6 in 10 adults have some type of chronic disease, and 4 in 10 adults have two or more chronic diseases. Some of the most common chronic diseases, such as heart disease, cancer, and diabetes are the leading causes of death and disability and are the leading drivers of the nation’s $4.1 trillion in annual health care costs. (2)

Many chronic diseases are caused by a short list of risk behaviors, but can also result from a combination of genetic, physiological, environmental, and behavioral factors. (3) Other risk factors include raised blood pressure, overweight/obesity, hyperglycemia, and hyperlipidemia. Here are some of the most common lifestyle risks: (1)

Tobacco use & exposure to secondhand smoke (2): Using tobacco or being exposed to secondhand smoke increases your risk of poor health and chronic disease.
Poor nutrition: Having a well-rounded diet and drinking plenty of water is key to keeping yourself healthy.
Lack of physical activity: Staying active is important in maintaining a healthy lifestyle.
Excessive alcohol use: This includes binge-drinking, heavy drinking, and using alcohol while pregnant.

Most Common Chronic Diseases

In the United States, chronic diseases are the leading cause of death and disability. Knowing the top offenders can help you understand if you may be at risk, allow time to get an early diagnosis, and start to manage the disease. Here are seven of the most common chronic diseases in the United States.

Heart Disease

This chronic disease includes many different heart conditions, the most common being heart attacks. Heart disease can affect any part of the heart and can result from a number of reasons. Although this disease is thought of typically only affecting men, it is the leading cause of death for both men and women in the United States.

Cancer

Cancer occurs when cells become damaged and begin to reproduce rapidly, creating a tumor that can spread to other parts of the body. It can affect any part of the body and comes in many forms.

Chronic Lung Disease

Also known as chronic obstructive pulmonary disease (COPD), this covers a wide range of conditions affecting the lungs. Breathing becomes more difficult as the airflow to the lungs is restricted. Nearly 16 million Americans have some form of chronic lung disease. (4)

Stroke

A stroke occurs when blood is blocked from reaching the brain or when a blood vessel in the brain bursts. Affecting nearly 800,000 people each year, around 150,000 of them will die, making stroke the fourth leading cause of death in the United States. (4)

Alzheimer’s Disease

A disorder of the brain, Alzheimer’s disease is progressive and worsens over time. Patients generally only live an average of eight years after diagnosis, making this the sixth leading cause of death in the United States. (4) Symptoms of Alzheimer’s disease include memory loss, strange behavior, disorientation, poor judgement, and more.

Diabetes

This chronic disease happens when there is consistently too much glucose in the blood, resulting in high blood sugar levels, which may lead to even more health issues. Type 1 diabetes is genetic and can be passed down to offspring, while type 2 diabetes is developed over time through poor diet, especially from consuming too much sugar.

Chronic Kidney Disease

When kidneys are damaged, they are unable to filter your blood correctly, leading to kidney disease. Symptoms of Chronic Kidney Disease include nausea, vomiting, fatigue, and urination frequency.

If you or a loved one are experiencing any of the symptoms mentioned above, seek medical attention to check for indicators of chronic illness. (4)

Prevention & Control

Early identification of a chronic disease is crucial to ensure you get the maximum support. It is also important to follow these seven steps to help reduce the risk of chronic disease and manage current chronic diseases. (5)

Managing your blood pressure. A major risk factor for heart disease, stroke, and other chronic conditions is having high blood pressure. Understanding what high blood pressure is, what it looks like, and how it can affect your body and heart will help you stay healthier and prevent you from a possible heart attack or stroke. Ask us how we can assist you with our free blood pressure monitoring.
Controlling your cholesterol. Having high cholesterol increases your risk for cardiovascular disease. Talk with one of our pharmacists about what high cholesterol is and what your cholesterol levels mean. We can give you tips on how to improve your levels.
Reducing blood glucose levels. High levels of blood glucose can lead to diabetes. Gaining a better understanding of what raises your glucose levels, such as what foods you should or should not eat, can help manage your sugar intake. Watching what you eat is an important step towards eating healthier and living a healthy lifestyle.
Getting active. About 80 percent of adults and adolescents in the United States do not get as much physical activity as they should. While it may be hard for some to incorporate physical activity into their daily lives, it is important to get at least 150 minutes per week. (5) Being physically active, even if it’s taking a short walk or doing yoga, can significantly improve your quality of life. Staying active can help with heart health, improve thinking skills, control weight, and boost energy levels. (6)
Eating healthier. Maintaining a healthy diet is one of the best ways to prevent and manage chronic disease. Making simple changes to your diet, such as consuming less sodium and sugar, can help prevent high blood pressure and lower your glucose levels.
Losing weight. Having a high body mass index can lead to increased risk of chronic disease. Taking steps to lose weight through diet and exercise can make a huge difference in your overall health, even if it is only a 5 percent weight loss.
Stop smoking. Smoking cigarettes rapidly increases your chances of developing cardiovascular disease, which may lead to other chronic diseases. Many individuals turn to electronic cigarettes or vapes, but these often contain harmful chemicals.

Chronic Diseases can be difficult to understand and manage, especially if you or a loved one was recently diagnosed. Living a healthy lifestyle and knowing the risks can be beneficial to understanding the condition and learning how to manage it.