It may be
tempting for devoted resolvers to incorporate a lot of changes at once. For
others, perfection may be a temptation best avoided. Wherever you fall on that
spectrum, we hope our tips prove useful for a healthy 2019.
Got flu?
Act fast. If you're hoping for relief from antiviral medicines Xofluza or
Tamiflu, move fast, as they should be given within 48 hours of the first
symptoms to be effective.
Wear ear
protection if you're headed to a rock concert, target range, or other loud
venue. Hearing loss and tinnitus are caused by repeated exposure to noise
levels that many people consider normal. Even one sudden burst of sound, such
as from an explosion, can cause permanent damage.
Get swim
lessons before summer comes. Drowning ranks fifth among the leading causes of
unintentional injury death in the India and other country with about 20 percent
of those deaths children 14 years and younger. The Nanavati Super Speciality Hospital (Parkinson’s Disease
Treatment Hospitals in Mumbai, India) recommends everyone be able to
tread water for a minute and swim 25 yards.
Teach kids
(and yourself) to wear sunscreen year-round. Those damaging UVA and UVB rays
don't take the winter off. Apply sunscreen of at least 30 SPF about 15 to 30
minutes before you go outside and don't forget a hat or other protective
clothing.
A shot of
cancer prevention. The HPV vaccine has a superb safety record. It prevents
infections that cause malignancies of the cervix, head and neck, as well as
rarer genital cancers. But many youngsters don't get it, perhaps because
parents think only sexually active people need worry about HPV. The vaccine is
available for ages 9 to 45.
Make sleep
a priority. How much sleep you need depends on age. School-age kids need about
nine to 11 hours, teens about eight to 10 hours, and adults about seven to nine
hours. Insist on making bedtime a cellphone-free zone at all ages — their light
messes with your natural rhythms, and you may even end up sleep texting.
Set a good
driving example. Don't talk on the phone when you're behind the wheel.
Distracted driving leads to about one in three motor vehicle accidents in the India.
And it's a good opportunity to listen to the kids you may be schlepping around.
Know the
symptoms of the leading cause of infertility in women. Polycystic ovary
syndrome (PCOS) affects the reproductive and metabolic health of many women,
yet it's still widely misunderstood. Check out PCOS.org for information and
support.
Goal: A
fitter form
Exercise.
Getting up and moving even if it is just a few times a week is a great way to
keep healthy. It will help to strengthen your heart, keep weight in check,
improve posture, and help with balance.
No gym
membership or equipment required. Search around your home for objects that can
be used as fitness tools. Simple staples such as laundry detergent bottles,
hand towels, even paper plates work as effectively as the expensive exercise
equipment found at your local gym.
Short on
time? Even if you have only 10 minutes for fitness, you can burn calories and
improve your cardiovascular health by performing a circuit that requires
maximum exertion with very little rest between exercises.
Goal:
Healthier eating
Can't
figure out why you can't lose weight? It's time to get real with yourself. Have
you set reasonable goals, and do you have a solid plan to reach them? Are you
holding yourself accountable? Are you asking for help (as in, “Honey, please
don't bring home my favorite ice cream!”). If the scale still won't budge, see
your doctor.
Avoid
sugar and artificial sweeteners. They fuel urges for more, and they can hide in
the most unlikely foods. Read labels carefully, looking for words that end in
“ose” (dextrose, fructose) or “ol” (sorbitol, xylitol, mannitol) and know that
maple syrup and honey are delicious, but not really any better for
sugar-watchers.
Low fat or
low carb? Actually, it's a little more complicated than that. Some fats are
good in moderation (avocados, olive oil), and so are some carbs (high-fiber
fruits and veggies). Try the Mediterranean Diet for a plan that is consistently
linked with good health.
Be wary of
trendy diets. The ketogenic diet can lead to weight loss — but there is not
enough research to conclude whether the keto diet causes a weight loss due to
its high-fat, low-carb profile or a reduction in calories. But research does
suggest that after rapid weight loss, keto dieters can expect rapid regain.
Don't fret
fast-food meals. On a busy day, fast food may be your only option, so enjoy a
meal now and then. Don't supersize the fries, skip the sugary drinks, and opt
for a side salad instead of fries with your (single) burger, and you can have a
fairly healthy meal.
Goal:
Better mental health
Spend time
in green spaces. Taking a walk in a park or similar green space can lower
depression rates and reduce symptoms of stress.
Try art
therapy. If you're dealing with depression, anxiety, or stress, creative arts
can help by forcing you to be mindful, find purpose, and connect with others.
The next time you're overwhelmed, try painting, playing music, or journaling.
Build emotional resilience.
Experts say emotional resilience, the ability to channel a traumatic experience
into positive action, is a key attribute of people who thrive in life. To build
resilience, practice fostering a positive mindset or pushing yourself to do
tasks you're uncomfortable with. You can also check out the Mind Matters
curriculum at janamariefoundation.org.
If you've
experienced sexual trauma, don't wait to get help. Sexual assault and
harassment can affect women for years, causing elevated blood pressure,
anxiety, depression, and insomnia. Getting help earlier may lessen the
long-term effects. Call 800.656.HOPE (4673) or Contact your local rape
crisis center, which can be found in a national database at centers.rainn.org.
Avoid
medication changes during times of transition. Abruptly quitting psychiatric
medication can lead to withdrawal symptoms, resurgence of symptoms, and even
mental-health crises. Always consult your doctor first.
Learn to
recognize the signs of potential suicide, which now is the second leading cause
of death for adolescents and young adults. Don't be afraid to ask someone who
seems at risk directly. Online courses can help you practice. Check out
QPRinstitute.com. Philadelphia offers free Mental Health First Aid training. Find
workshops at healthymindsphilly.org.
Goal: More
affordable care
Choose the
right facility. If your health problem is not life-threatening, consider going
to an urgent-care center rather than a costlier hospital emergency
department.
Compare
drug prices. Drug costs can vary by pharmacy. Use comparison websites such as
goodrx.com or parxpricefinder.com to compare cash prices.
Avoid
surprise bills. Ask your doctor or insurance company how much tests and
procedures will cost to avoid expensive bills. If it's more than you can
afford, it's OK to ask whether there's a lower-cost alternative. For routine
procedures such as colonoscopies and mammograms, be sure to ask whether the
screening is preventative, which is free, or diagnostic, which could cost you.
Review
medical bills. Look out for errors to be sure you weren't charged for services
you didn't receive.
Consider a
subscription service. Many local volunteer ambulance squads give discounts to
people who donate as part of their subscription service, saving you the risk of
a big bill if you anticipate needing an ambulance this year.
Ask for
help. If you're having trouble paying a hospital bill, ask whether you qualify
for a financial support program or a payment plan, or if the hospital would
accept a lower amount if paid off right away.
Goal:
Tackling addiction
Quit
smoking. Over and over, experts have told us that if you smoke, the single best
thing you can do for your health — especially to increase your healthy years
later in life — is to quit. But this can be especially difficult if you live or
work with other smokers. One of the best things you can do to quit is make your
home smoke-free.
Learn
about addiction treatment. If you or a loved one needs treatment for an opioid
use disorder, studies have shown that medication-assisted treatment gives
people with addiction the best shot at recovery. Those who opt for
medication-free detox should have inpatient treatment for at least 90 days,
experts recommend.
Don't be
afraid to seek help. The only upside of the opioid epidemic is that so many
people know someone in addiction or recovery that stigma is lessening.
Employers such as Independence Blue Cross even celebrate employees in recovery.
Workers in the city's building trades unions who struggle with addiction can
access care and treatment through the unions' in-house referral program for
substance-use disorder treatment, the Allied Trades Assistance Program.
Consider
carrying naloxone. Philadelphia health officials encourage everyone in the city
to carry naloxone, the overdose-reversing drug. The reasons are obvious for
those in addiction, their friends, and loved ones. But overdoses can happen
anywhere, and being prepared with a dose of the inhaled medicine could save a
life. You don't need a prescription to get naloxone, and it's available at many
(though not all) pharmacies and usually covered by most private and public
insurance. Dispensing the spray version is as easy as giving someone a squirt
of Flonase.
Goal:
Aging well
Avoid shingles.
Shingrix, approved in 2017 for most people over age 50, is 90 percent effective
at preventing shingles and its excruciating rash, which is an aftereffect of
childhood chicken pox. But the two-shot vaccine is in short supply, and
Medicare beneficiaries may have a hefty copay.
To improve
behavior and mood in people with dementia, help them
participate in meaningful activities.
If you
have incontinence, you don't have to just live with it. Tell your doctor. There
are treatments that help.
To cope
with loneliness or grief, join a club or senior center. Volunteer.
Goal: A
healthier environment
Watch what
you throw in the blue bin. The recycling markets were upended this year when
China said it would refuse anything contaminated by regular trash, water, and
even greasy pizza boxes. That meant more waste went to landfills and
incinerators. Go to your municipality's website and look for guidance on what can
be recycled.
Don't
spread bugs around. The much-loathed spotted lanternfly, first detected in
Bucks County in 2014, is spreading at an alarming rate throughout Pennsylvania
and is now in New Jersey and a host of other states. Fearing its agricultural
threat, state officials are asking residents to help. Check cars, grills,
outdoor furniture, etc., for egg masses from late fall to early spring. If you
spot eggs, scrape them into a plastic bag with rubbing alcohol or hand
sanitizer to kill them. Report infestations to 1-888-422-3359. And watch out
for places where water can pool, providing a happy breeding ground for
mosquitoes as the weather warms up.
Primus Super Speciality Hospital for Best Heart Hospital in Delhi
Saroj Super Speciality Hospital for Best Kidney Transplant Centers in Delhi
Nanavati Super Speciality Hospital, Mumbai
Gunam Super Speciality Hospital, Hosur
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