Ten easy tips for getting healthy

  • Published
  • By Lt. Col. Manuel Saenz
  • 30th Contracting Squadron commander
Welcome to the New Year and, along with it, our New Year's resolutions.

Undoubtedly, most of our New Year's resolutions center on becoming healthier and physically fit. In fact, I have resolved to lose a few pounds myself and improve my fitness score. Quit smoking. Lose weight. Get more exercise. These are popular New Year's resolutions, but they sure can be a chore. A third of resolutions, however well motivated, are broken within a week. Therefore, focus on a few challenging, yet achievable, health and fitness goals.

Here are 10 healthy tips you can try without breaking much of a sweat:

1) Have fun while you de-stress. We all know that regular exercise, meditation and breathing techniques will help reduce stress. But simply reading a book, playing with your children or a pet, or listing to soothing music will also help reduce stress. The importance of stress reduction cannot be stressed (no pun intended) enough. Stress can lead to a number of health problems, including heart disease, stroke, hypertension, depression, ulcers and migraines.

2) Brush your teeth and floss. Although no one is exactly sure why, some experts have linked poor dental health to heart disease, stroke, diabetes and premature births. So brush your teeth at least twice a day for two minutes and floss daily to fight cavities and other diseases. Also, ensure you visit your dentist annually.

3) Drink water. If you are thirsty reach for water before you reach for anything else. Drink at least eight 8 ounce glasses of water per day.

4) Drink a little wine every day. Some studies show red wines contain antioxidants that protect against heart disease, colon cancer, anxiety and depression. Thus, enjoy a glass of red wine with your evening meal. But do not drink to excess. Too much alcohol - even red wine - can cause a variety of health problems, including liver and kidney disease and cancer. Therefore, drink responsibly and NEVER DRINK AND DRIVE!

5) Sleep at least eight hours per night. Studies show that sleeping eight hours per night has many benefits: feeling better, decreased risk for cardiovascular disease, decreased stress, boosted memory and reduced likelihood of being in a car accident.

6) If you smoke, quit. There is nothing good about it. If you're having trouble quitting speak with your medical professional or the Health and Wellness Center here.

7) Eat a well balanced diet. Eating a well balanced diet will help you lose weight and maintain a healthy lifestyle. To eat a well balanced diet, focus on eating three to five servings of fruits and vegetables per day, as well as three servings of dairy per day. Avoid saturated and trans fats, cut the sugar and don't neglect the protein intake (meats, fish, nuts, etc.).

8) Stay on top of your required annual physical health assessments. Plus, speak with your health professional about periodically checking certain blood tests; e.g. cholesterol, fasting blood sugar, thyroid function, etc. Also, periodically check your vision.

9) Increase your physical activity without overexerting yourself. For example, park further from your workplace and walk, take the stairs versus the elevator, take family walks after dinner, etc.

10) Be safe. Wear your seatbelt every time you get behind the wheel, drive within the posted speed limits and according to the driving conditions, and wear your safety helmet/protective clothing when riding your motorcycle and/or bicycle. Consult your unit safety representative for additional safety tips throughout the year.

These are only 10 tips you can start easily without much effort, but they are certainly not the only measures you can take to become a healthier, fitter you. The goal is for you to think critically of your current habits and take steps to eliminate the unhealthy ones.

Best of luck in the New Year and with your resolutions.