Few of us keep New Year’s resolutions. A Forbes Health/OnePoll survey this fall revealed that 80% of the U.S. adults polled weren’t even planning to hold themselves to them. Such cynicism about primarily health-related resolutions would be rarer if resolutions weren’t so frequently get-perfect-quick schemes.
This year, consider following at least one of the six reasonable pillars the American College of Lifestyle Medicine (ACLM) proposes instead. These pillars, or principles, can slow the development of and mitigate the effects of chronic diseases such as type 2 diabetes, obesity and cardiovascular conditions. These principles can also make you feel and look healthier:
A whole-food, plant-predominant diet. Eat mainly vegetables, legumes, fruit, whole grains, nuts and other natural foods instead of food stocked with artificial ingredients and additives. If you can’t find healthy groceries nearby, check out Eskenazi Health’s Fresh for You Market at 720 Eskenazi Avenue. You don’t have to drop meat, but, as Michael Pollan advises in a January 2007 article in The New York Times, “it’s better approached as a side dish than as a main.”
Physical activity. According to the U.S. Department of Health and Human Services (HHS) Physical Activity Guidelines, even five minutes of movement aids health — that is, circling your home while listening to a song or two. But you can manage more. The HHS recommends at minimum two and half hours a week of moderate (heart beats faster) or an hour and fifteen minutes of vigorous activity (such as running), plus muscle-strengthening exercises twice a week.
Stress management. Since situations vary, the Mayo Clinic offers four alternatives for stress control: avoid, alter, accept or adapt. For example, avoid minor hassles, ask others to alter how they speak to you, accept situations you’re in or adapt your actions or viewpoint. But if your stress is paralyzing, contact the Sandra Eskenazi Mental Health Center for additional guidance.
Positive social connections. Isolation is a health risk. Arrange that get-together. Chat over Zoom. Make that call. Reaching out to people who make your life better can reap tremendous health benefits.
Restorative sleep. Poor sleep increases the risks of obesity, memory loss — even cancer. Meet the minimum of seven hours of sleep ACLM recommends by sticking to a daily sleep schedule and avoiding your TV, computer and cell phone an hour before bed.
Avoidance of risky substances. Alcohol, tobacco and drugs can lead to and worsen chronic illnesses. Paying attention to your intake can help, but if you are suffering from substance abuse, call The Sandra Eskenazi Mental Health Center Adult Addiction at 317.880.8491 for support.
A 2016 study in the American Journal of Preventive Medicine by C.M. Hood, et al. found that 80% of what determines patients’ health happens outside of medical offices. Let 2024 be the year you begin to alter your patterns, improve your health and spend less of your valuable time with doctors like me.
Broderick Rhyant, M.D., chief physician executive with Eskenazi Health Center Forest Manor
