Take Steps (Literally) to Get Healthy

Whether you made a New Year’s resolution to get healthy or wake up each morning with the thought that, “Today is the day,” one thing is
certain: there is no time like the present to start adopting healthy changes in your life. After all the healthier you are today, the more you will enjoy tomorrow.

“The first steps to achieving a healthier lifestyle are diet and exercise,” said Monica Speicher, MD, family practice physician at The Washington Hospital. “There are plenty of low-cost, simple ways to make adjustments to your diet and increase your activity levels."

For starters, Dr. Speicher recommends analyzing your food portion size, keeping in mind the new .

“According to these guidelines, one half of food plates should be filled with fruit and vegetables. A quarter should be filled with protein and a quarter with carbohydrates—one half of which should be whole grain. Add a serving of low-fat or fat-free dairy, and you are ready to eat," she said.

Dr. Speicher also advises that people make the switch from sugary drinks, such as juices and soda, to water, which can make a huge difference in the number of calories consumed.

“People drink specialty beverages, such as Frappuccino’s, lattes, flavored coffees and teas and do not realize that they could be adding more than 600 calories to their total for the day," she said.

It also is wise to reduce caffeine intake to one cup in the first half of the day, and eliminate it altogether in the afternoon, according to Dr. Speicher. In addition, limit those alcoholic beverages to one a day. 

Now you may be thinking about that daily multivitamin you take and are likely assuming that is a step in the right direction. Right?

Not so fast. According to Dr. Speicher, if people are generally pretty healthy and eat a well-rounded diet, it is often not recommended that they take a vitamin, or any supplement, for that matter. What they should be taking, however, is baby aspirin.

“We recommend that men begin taking baby aspirin at age 45 for heart attack prevention, and women begin taking their daily dose at age 55 for stroke prevention,” Dr. Speicher explained.

In addition, Dr. Speicher suggested that people who want to get healthy follow the 2010 Surgeon General guidelines and participate in some type of moderate activity for at least 150 minutes a week.  Examples of moderate activity include hiking or taking a brisk walk.

“If someone doesn’t have a lot of time to get all of this activity in at once, or if they are just beginning an exercise program, they may want to break up their exercise sessions into three 10-minute periods throughout the day for five days, which is just as effective. This can be as easy as going for a 10-minute walk before work, during a lunch break and after dinner," she said.

For individuals who are already on an exercise program or are especially crunched for time, it is recommended that they aim for 75
minutes of vigorous exercise a week, which also can be broken up into smaller sessions, according to Dr. Speicher. Examples of this type of activity include aerobics classes, running, jogging or some sports, like basketball or tennis.

Up until a person turns age 50, they can see their doctor for routine visits every other year, Dr. Speicher explained.

“Once they turn 50, they will need to see their doctor every year, as this is the year that most screening tests begin, in particular, colonoscopies and prostate exams. However, if they are at high-risk for a specific disease or have a family history of some conditions, these screening tests can begin at age 35 or even earlier. In addition, women should have their well-woman visits every year at their gynecologist’s office.”

And, don’t forget that vaccinations are not just for kids. Dr. Speicher said that there are some vaccinations adults need, too, such as
tetanus every 10 years, and tetanus with pertussis vaccine once.

“The pertussis vaccine that you were given as a child has worn off, and adults—particularly caregivers of newborns—need a booster. Also, everyone should receive an annual flu shot, and individuals who are age 65 should receive a pneumonia vaccine and shingles vaccine," she said.

Finally, one of the last steps you can take right now to get healthy is to stop smoking.

“There are several methods available to help smokers quit, but they should talk to their doctor about the most appropriate method for them.

“There are several benefits that await people who want to get or stay healthy, including more energy, less irritability and better moods,” Dr. Speicher said.

For more information on taking the steps to get healthy, or to schedule an appointment, call (724) 223-3100.