Healthy New Year’s Resolutions You Can Stick To

How to Have a Healthful 2021

Although we're entering the second month of 2021, it isn't too late to take charge of your health and make resolutions that you can see through to the end! The health experts at Parrish Healthcare are here to outline some healthful solutions to help make 2021 your healthiest year yet!

Wash Your Hands More Often

Washing your hands is one of the most important ways that you can prevent the spread of illness-causing germs and bacteria. This is because plenty of diseases can be spread from communal objects and surfaces to your hands, making their way to your eyes, nose, or mouth.

 

It is estimated that if everyone washed their hands, it could have the following benefits:

• Prevent up to one million deaths each year.
• Prevent a large percentage of foodborne disease outbreaks.
• Reduce the risk of respiratory illness by up to 16%.

Use Proper Hand Washing Techniques

To ensure that you’re keeping your hands germ-free, follow these steps each and every time you wash them:

• Rinse your hands with clean running water.
• Lather your hands with antibacterial soap.
• Scrub your hands, being sure to get under your nails and between your fingers.
• Rinse your hands with clean, running water.
• Dry your hands with a disposable hand towel or air dry them.

 

Get Your Flu Shot

Although many people opt out of getting vaccinated every year, getting vaccinated is the single best way to protect yourself and others from the seasonal influenza virus. The CDC estimates that the flu vaccine prevented 2.6 million medical visits and 85,000 hospitalizations during the 2016-2017 flu season.

How Does the Vaccine Work?

Flu vaccines help your body develop the appropriate antibodies that protect you against getting sick with the virus used to make the vaccine. This process takes about two weeks before your vaccination becomes effective.

Who You Protect When You Get Vaccinated

It is advised that everyone over the age of six months should get regularly vaccinated for the flu. Getting vaccinated helps protect you from getting sick and it protects others in your community.

 

Staying up-to-date on your immunizations helps those that are considered high-risk who are unable to get the vaccine themselves. Some of these individuals include:

• Babies under six months old.
• People who are allergic to the vaccine or an ingredient in the vaccine.
• People who are currently sick.

 

Manage Your Cholesterol Levels By Adjusting Your Diet

Your body uses cholesterol to make cells, vitamins, and hormones. Although your body produces enough cholesterol on its own, you also take in more cholesterol through your diet.

 

There are two types of cholesterol that you take in from the foods you eat. LDL is considered the bad cholesterol as it can cause fatty buildup in your arteries, leading to heart attack and stroke issues. On the other hand, HDL is the good cholesterol, as it carries the LDL out of your blood and to the liver, where it can be broken down.

 

Try adding these foods to your shopping list to keep your cholesterol at a healthy level.

 

• Avocados
• Apples
• Beans
• Berries
• Chia seeds
• Dark chocolate
• Grapes
• Green tea
• Kale
• Legumes
• Mackerel
• Nuts
• Olive oil
• Pears
• Prunes
• Salmon
• Sardines
• Spinach
• Whole grains

Check Your Blood Pressure Regularly

Your blood pressure is the pressure of your blood against the walls of your blood vessels, which pushes your blood through your circulatory system. Maintaining normal blood pressure levels is essential as it helps your blood to supply oxygen, hormones, and vital nutrients to the various parts of your body.

Understanding your Reading

When you go to get your blood pressure read, it is important that you understand what the numbers actually mean. Your blood pressure reading is displayed in two numbers, resembling a fraction. The top number is your systolic blood pressure, and the lower number is your diastolic blood pressure.

 

• Normal: A blood pressure reading of 120/80 or lower.
• Elevated: A systolic blood pressure reading ranging from 120-129 and a diastolic reading below 80.
• Hypertension Stage 1: A systolic blood pressure reading ranging from 130-139 and a diastolic reading ranging from 80-89.
• Hypertension Stage 2: A blood pressure reading of 140/90 or higher.
• Hypertensive Crisis: Your reading suddenly exceeds 180/120.

 

If you have a blood pressure reading of 180/120 or higher, you should wait a few minutes and read your blood pressure again. If it remains over high, you should call 911 immediately. 

 

Take Better Care of Your Mental Health

When it comes to looking after your health, your mental health is often left out of that equation. Taking some time to give your emotional health a boost can help reduce feelings of stress, anxiety, depression, and other distressing emotions.

Try Journaling

While keeping a diary or journal may seem like juvenile practice, there is evidence to suggest that this practice of writing down your feelings can help to support your emotional health and wellness. The process of working through your emotions and writing them down on paper include:

 

• Expressing yourself without the fear of judgement.
• Reduced stress levels.
• Encourages problem-solving and critical thinking skills.
• Encourages you to be more optimistic.
• The ability to look back at your feelings and what has caused them.

 

So whether you’re feeling particularly low or positive, try expressing yourself through writing out your feelings.

Spend Time With Loved Ones

Spending time with people you love is an excellent way to help you to be more present and positive, bolstering your mental health. Although the holiday season has ended, that doesn’t mean you have to give up that feeling of togetherness and gratitude.

 

As we continue to deal with the COVID-19 outbreak, be sure to keep your health and safety in mind as you gather with friends and family. Here are some safety tips to follow to help you and your loved ones stay safe during quality time:

 

• Stay home if you've been exposed to COVID-19.
• Stay home if you’re not feeling well.
• Host gatherings outdoors.
• If you have to be inside, choose a well-ventilated space.
• Be sure to maintain 6 ft between guests.
• Wear your masks.
• Wash your hands frequently.

Try Mindfulness Meditation

When you’re feeling particularly overwhelmed, mindfulness meditation is an excellent tool to reach for to make you feel more present and at ease. Meditating can help to reduce the symptoms of stress, anxiety, and depression,

 

Whether you're at home or out and about and feeling on edge, meditation can be done just about anywhere as long as you can find a quiet space for yourself.

Primary Care in Titusville

When it comes to supporting your health, it is important to find a family care doctor you can trust. The family doctors at Parrish Medical Group Family Medicine treat patients throughout all stages of life, providing the insight, resources, and preventative care you need to live happily and healthily.

Whether you’re in need of a regular check-up or you have a health concern, contact Parrish Medical Group Family Medicine to schedule your next visit.