Looking to improve your health in 2025 and beyond? Check out these recommendations from the American Medical Association:
• Make nutritional adjustments: Reduce your intake of sugar-sweetened beverages and processed foods, especially those with added sodium and sugar. Drinking sugary beverages, even 100% fruit juices, is associated with a higher risk of mortality, according to a study published in JAMA Network Open. Drink water and choose nutritious whole foods, including fruits, vegetables, whole grains, nuts and seeds, low-fat dairy products, and lean meats and poultry.
• Stay active: A recent study published in JAMA found that putting down the TV remote and going for a walk can improve healthy aging — highlighting the importance of small daily habits. Adults should engage in at least 150 minutes per week of moderate-intensity activity, or 75 minutes per week of vigorous-intensity activity.
• Get vaccinated: Get your vaccines ahead of the respiratory virus season — including the annual flu vaccine and the updated COVID-19 vaccine for 2024-2025 for everyone aged six months and older, as well as pregnant individuals. People aged 65 and older and those who are moderately or severely immunocompromised should receive a second dose of the COVID-19 vaccine for 2024-2025 six months later.
RSV can be dangerous for older adults. The Centers for Disease Control and Prevention recommend that those aged 75 and older, and those aged 60 and older at high risk for severe RSV, get vaccinated. Immunizations are also available to protect babies from becoming very ill with RSV. This is important because RSV is the leading cause of hospitalization for babies nationwide.
If you have questions, talk to your doctor and consult reliable resources, including GetMyFluShot.org. You can also reduce the spread of respiratory viruses by covering coughs and sneezes, washing hands frequently, wearing masks, improving air quality, and staying home if you are sick.
• Get screened: Schedule an appointment for preventive care, tests, and screenings to help your doctor detect certain conditions before they become more serious.
• Know your blood pressure numbers: Visit ManageYourBP.org to understand your blood pressure numbers and take the necessary steps to manage hypertension. Doing so will reduce your risk of heart attack and stroke. If you measure your blood pressure at home, visit ValidateBP.org to see if your device has been tested for accuracy.
• Know your risk for type 2 diabetes: Take a 2-minute self-assessment at DoIHavePrediabetes.org. The steps you take now can help prevent or delay the onset of type 2 diabetes, which carries a higher risk of heart disease, kidney disease, and vision loss.
• Drink only in moderation: If you consume alcohol, do so in moderation, as defined by the Dietary Guidelines for Americans — up to one drink per day for women and two drinks per day for men, and only for adults of legal drinking age.
• Quit tobacco and nicotine: Ask your doctor for resources and guidance to quit tobacco and nicotine. Declare your home and car smoke-free to eliminate exposure to secondhand smoke.
• Follow dosage instructions: When taking prescribed opioids or other medications, store them safely to prevent diversion or misuse, and properly dispose of any leftover medication. If prescribed antibiotics, complete the full course to prevent antibiotic resistance — a serious public health issue.
• Manage stress: Good mental health is part of overall good health. Get enough sleep (at least 7.5 hours per night), exercise, and seek help from a mental health professional when needed.
More resources and health tips can be found by visiting ama-assn.org.
“The best way to deal with post-holiday blues is to do something good for your health,” said Bruce A. Scott, M.D., president of the AMA. “Even small positive choices you make now can have a big impact on your long-term well-being.”
Source: StatePoint