Did you make New Year’s resolutions?
If you did, they likely involved improving your health, by far the most common aspiration. Americans tend to be largely unhealthy.
Unfortunately, surveys show more than 80% of resolutions are abandoned by February. There are many reasons: vague or unrealistic goals. All-or-nothing mentality. Poor planning. Focusing on the end result, not the habits and means to get there.
As a physician and scientist, I don’t have a single remedy or resolution. But I can offer seven straightforward tips to better health, all of which can be started (or resumed) today.
Walk. Aside from burning calories (100 to 200 in 30 minutes at a brisk pace), walking improves cardiovascular fitness, strengthens muscle endurance, elevates mood and cognition and promotes restful sleep. More surprisingly, it also counteracts the effects of weight-promoting genes, reduces cravings for sweets, lowers the risk of developing breast cancer, eases osteoarthritis joint pain and boosts immune function. The recommendation of 10,000 steps a day is an old marketing gimmick. Studies have found that health benefits from walking often peak around 7,000 steps.
Hydrate. Water keeps the body flowing. It regulates temperature, delivers nutrients, flushes waste, lubricates joints and supports brain function. Our brains are approximately 75% water. A drop of just 1% to 2% shrinks the brain, impairing concentration and memory while increasing fatigue and irritability. Chronic dehydration hinders neural repairs and contributes to neurodegenerative diseases.
Vaccinate. Vaccines are one of modern medicine’s greatest achievements. Childhood vaccinations, such as DTaP, MMR, polio and varicella, alone prevent roughly 4 million deaths worldwide each year. Adult vaccinations, such as influenza, shingles, hepatitis and HPV, save millions more. A disease prevented is better than any treatment.
Eat right. There are plenty of “healthy diet” choices, but the best — or at least most studied — is the Mediterranean diet, which emphasizes whole grains, fruits, vegetables, legumes, healthy fats (olive oil) and fish, with less red meat, sugar and processed foods. Myriad studies have linked the Mediterranean diet to improved brain, cardio and gut health, cancer prevention, reduced diabetes risk and longer lives.
Avoid plastics. Specifically, exposure to microplastics and associated chemicals linked to inflammation, hormonal disruption, reproductive issues and increased risks of cancer, heart attacks and developmental problems. This is easier said than done. It’s estimated that 10 million to 40 million metric tons of microplastics (defined as plastic particles ranging in size from 5 millimeters (a pencil eraser) to 1 nanometer (a red blood cell is 7,000 nm) are released into the environment annually, infiltrating soil, water and air. Much of it comes from the decomposition of larger plastic items, but some is intentional, such as added plasticizers to products like paint, cleansers and toothpaste. Scientists have found microplastics throughout the human body. One way to reduce exposure: don’t microwave foods in plastic containers, which can release approximately 2 billion nanoplastics and more. Even just storing foods in plastic containers releases millions of plastic bits. Use glass.
Lower your blood pressure. Chronic hypertension damages blood vessels and organs over time, leading to health threats like heart attacks, stroke, kidney or heart failure. It can also cause vision loss, sexual dysfunction and memory problems. The ideal blood pressure is 120 over 80. These numbers represent the pressure when the heart beats and when it rests between beats. A healthy blood pressure measure varies by age group and by individual. The best ways to reduce hypertension: Exercise regularly. Lose weight. Quit smoking. Limit alcohol. Prioritize sleep. Manage stress. In terms of diet, reduce consumption of sodium and unhealthy fats and sugars. Think Mediterranean diet.
Lower cholesterol. Cholesterol is a critical fat. Your liver makes most of what you need to build cells, produce hormones, aid digestion and help your metabolism work efficiently. We also get cholesterol from our diets through meats, dairy and eggs. Most Americans get too much. As a result, almost half of U.S. adults have hypertension, though it may be undiagnosed. High “bad” cholesterol is a major factor in cardiovascular and stroke mortality, heart and kidney failure.
Like hypertension, the remedies are the same: exercise regularly. Lose weight. Quit smoking. Manage stress. Get enough sleep and eat a healthy diet rich in fiber and plant proteins.
And if non-medicine interventions are insufficient, see your doctor. There is strong evidence that anti-hypertensive drugs and statins prevent disease.
Brenner is a physician-scientist and president and chief executive of Sanford Burnham Prebys Medical Discovery Institute in La Jolla.