WAY TO MAKE 2021 THE BEST STARTUP

As we move from 2020 to 2021, the COVID-19 epidemic continues to affect almost every aspect of our lives. For many, this health problem has created a range of different effects - including food insecurity, income crisis, and emotional distress.

Although we do not have concrete evidence regarding certain dietary factors that can reduce the risk of COVID-19, we do know that maintaining a healthy lifestyle is essential to keeping our immune system strong. In addition to self-defense, studies have shown that people who follow five basic habits - eating a healthy diet, exercising regularly, maintaining a healthy weight, not drinking too much, and not smoking - live longer than ten years. Also, maintaining these habits may not only help us to live longer but also improve our quality of life. Adults who follow these five important habits during age are found to live for many years free of chronic diseases including type 2 diabetes, heart disease, and cancer.

While adherence to healthy habits is often easier said than done, we have developed this guide to provide helpful tips and tricks. In these uncertain times, we invite you to do your best to maintain a healthy lifestyle, and hopefully (if you can try a new recipe or exercise, or take up a satisfying hobby) you will find happiness along the way.

Here's how your Mercy Health primary care provider can help you have a happy, healthy 2021 with these six beneficial practices.

1. Keep it simple

For most of the year 2020, we stayed home and stayed safe. If we were to go out regularly, it might be worth the effort. For many, that meant plans to be canceled and dreams to be postponed. When planning your New Year's resolutions, start small and keep it simple. Drs. Roper recommends “set goals for yourself at achieving levels, and if you do, set new ones that require ways to stretch your mind, body, and spirit.”

Focus on the basics - controlling stress, getting better sleep, getting more exercise, eating nutritious food, and putting your emotional well-being first. As you turn those New Year's resolutions into action and practical actions, you can continue to build momentum and make changes.

2. Make sleep a priority

Sleep disorders are common, affecting about 70 million adults in the U.S. Sticking to the sheepfold all night can affect your health and productivity. Why is sleep so important? Because this is the time when your mind and body are repairing and recovering. Decreased rest can lead to real problems. That’s why your primary care provider always asks about your sleep habits. If you would like to relax easily by 2021, your provider can help you identify the causes of sleep problems and find real solutions.

Dr. Roper recommends that people sleep 7-9 hours each night. “Sleep restores the body's immune system, and this is especially important for the immune system in the face of an epidemic. Having an active immune system is very important. Your primary care physician can help you find ways to improve your quality of sleep through medical and relaxation methods. ”

3. Move your body - and enjoy it.

Even regular exercise may have seen them sit back and move slowly by 2020. But to maintain good health, adults need to aim for 150 minutes of exercise a week, as well as two periods of muscle strengthening. While that number may seem overwhelming, there are two pieces of good news. First, you can split the exercise into smaller doses (or 10 minutes three times a day). Also, any submission work you can count! Choose things that are fun for you - like yoga, dancing in your living room or walking briskly, walking a long distance with a friend - and it will feel different from work and like playing.

“Regular exercise protects us from stress and anxiety,” notes Drs. Roper. Your provider can help you get started with exercise and find activities that fit your body and lifestyle.

Healthy eating may seem challenging at first, but your primary care provider can refer you to a diet for your unique needs, and they can refer you to a registered dietitian for additional support.

Healthy eating may seem challenging at first, but your primary care provider can refer you to a diet for your unique needs, and they can refer you to a registered dietitian for additional support.

4. Eat a healthy diet.

When it comes to the right diet, focus less on the details and more on the big picture. Choose a few processed foods, which are often high in saturated fats, sugars, and added sugars. Eat whole foods, such as vegetables, fruits, whole grains, and lean proteins, get the balance of macronutrients (proteins, carbohydrates, and fats), and fiber, vitamins, and minerals. Your primary care provider can refer you for your special needs, and they can refer you to a registered dietitian for additional support.

5. Focus on your mind and body.

Caring for your emotional, mental, and social well-being is as important as caring for your muscles, bones, and body parts. By the year 2020, uncertainty and distance from loved ones affected us all. In 2021, let your primary care provider help you manage that stress, as well as your feelings, emotions, and behavior. You can make an appointment specifically to discuss your emotional health, or you can bring it up for any visit - either by telehealth or in person. Your primary care provider can serve as a place to get mental health care, connecting you with the qualified professionals and support you need.

"Mental health is important to maintain in this age of isolation," said Dr. Roper. “Most of us rely on others to help us cope with our emotional turmoil, and the epidemic makes it difficult to do so. It is important to remember the things that work together that make us happy. Think about personal meditation and prayer, prayer meetings, and daily exercise to restore your emotional/mental health.

6. Find out why “why”

Any sticky change starts from within. As you set goals for 2021, consider why you might want to make those changes. External motivation does not work better over time than internal motivation. Spend some time writing about the changes you would like to make and the reasons you are making. After that, talk to your primary care provider to mark a trip that will help you achieve your goals.

All of these healthy habits are connected - and can help your physical health and your emotional well-being. Give yourself the gift of perfect health in 2021.