Resolutions for a Vibrant 2024
As we bid farewell to another year and usher in the promise of a new one, many of us are contemplating resolutions that will enhance our well-being. “Amidst the plethora of goals, prioritizing health should undoubtedly top the list,” says the good doctor. We catch up with him at year end to make a healthy start with healthy resolutions we hope will last a lifetime to ensure our life lasts healthier!
While we help you plan your new year, we also review and bring back some of the most memorable interviews with Dr Amit Dias over the last few months….
Stay Physically Active
Resolution: Engage in at least 150 minutes of moderate-intensity aerobic exercise per week, coupled with muscle-strengthening activities on two or more days. A large number of people start the year with physical activity and end it within a week. This year let’s make a serious attempt.
Impact on Health: Regular physical activity is a cornerstone of a healthy lifestyle. It aids in weight management, reduces the risk of chronic diseases such as heart disease and diabetes. Our research has found that it boosts mental wellbeing and can prevent or delay disease like Alzheimer’s.
How to Achieve It: Choose activities you enjoy, whether it’s brisk walking, cycling, swimming or dancing. Make it a habit by scheduling regular workout sessions and incorporating physical activity into daily routines. Check with your physician before you do start on something new and don’t go overboard — start slow and then grow.
(Read more on this here: https://www.goanobserver.in/2023/12/08/dont-wait-to-lose-weight)
Make Healthy Diet Choices
Resolution: Embrace a balanced diet rich in fruits, vegetables, whole grains, millets, lean proteins and healthy fats.
Impact on Health: A nutritious diet provides essential nutrients, supports weight management and reduces the risk of heart disease, diabetes and certain cancers.
How to Achieve It: Plan meals in advance, incorporate a variety of colorful fruits and vegetables and limit processed foods. Be mindful of portion sizes to avoid overeating.
(Read more about it here: https://www.goanobserver.in/2023/09/01/healthy-diet-affordable-to-all/)
Reduce Sugars
Resolution: Limit added sugars to less than 10% of total daily calories.
Impact on Health: Excessive sugar intake is linked to obesity, type 2 diabetes, and cardiovascular diseases.
How to Achieve It: Read food labels, choose natural sources of sweetness like fruits and gradually decrease sugar intake in beverages and snacks.
(Read more about it here: https://www.goanobserver.in/2023/05/26/the-bitter-truth-about-sugar-by-amit-dias/)
Reduce Salt/Sodium Intake
Resolution: Consume less than 2,300 milligrams of sodium per day.
Impact on Health: High sodium intake is associated with hypertension, leading to an increased risk of heart disease and stroke.
How to Achieve It: Use herbs and spices for flavoring, choose fresh over processed foods, and be mindful of restaurant meals that may be high in sodium.
(Read more about it here: https://www.goanobserver.in/2023/05/20/hypertension-fight-the-silent-killer/)
Stay Physically Active
Resolution: Engage in at least 150 minutes of moderate-intensity aerobic exercise per week, coupled with muscle-strengthening activities on two or more days. A large number of people start the year with physical activity and end it within a week. This year let’s make a serious attempt.
Impact on Health: Regular physical activity is a cornerstone of a healthy lifestyle. It aids in weight management, reduces the risk of chronic diseases such as heart disease and diabetes. Our research has found that it boosts mental wellbeing and can prevent or delay disease like Alzheimer’s.
How to Achieve It: Choose activities you enjoy, whether it’s brisk walking, cycling, swimming or dancing. Make it a habit by scheduling regular workout sessions and incorporating physical activity into daily routines. Check with your physician before you do start on something new and don’t go overboard — start slow and then grow.
(Read more on this here: https://www.goanobserver.in/2023/12/08/dont-wait-to-lose-weight)
Make Healthy Diet Choices
Resolution: Embrace a balanced diet rich in fruits, vegetables, whole grains, millets, lean proteins and healthy fats.
Impact on Health: A nutritious diet provides essential nutrients, supports weight management and reduces the risk of heart disease, diabetes and certain cancers.
How to Achieve It: Plan meals in advance, incorporate a variety of colorful fruits and vegetables and limit processed foods. Be mindful of portion sizes to avoid overeating.
(Read more about it here: https://www.goanobserver.in/2023/09/01/healthy-diet-affordable-to-all/)
Reduce Sugars
Resolution: Limit added sugars to less than 10% of total daily calories.
Impact on Health: Excessive sugar intake is linked to obesity, type 2 diabetes, and cardiovascular diseases.
How to Achieve It: Read food labels, choose natural sources of sweetness like fruits and gradually decrease sugar intake in beverages and snacks.
(Read more about it here: https://www.goanobserver.in/2023/05/26/the-bitter-truth-about-sugar-by-amit-dias/)
Reduce Salt/Sodium Intake
Resolution: Consume less than 2,300 milligrams of sodium per day.
Impact on Health: High sodium intake is associated with hypertension, leading to an increased risk of heart disease and stroke.
How to Achieve It: Use herbs and spices for flavoring, choose fresh over processed foods, and be mindful of restaurant meals that may be high in sodium.
(Read more about it here: https://www.goanobserver.in/2023/05/20/hypertension-fight-the-silent-killer/)
Stay Physically Active
Resolution: Engage in at least 150 minutes of moderate-intensity aerobic exercise per week, coupled with muscle-strengthening activities on two or more days. A large number of people start the year with physical activity and end it within a week. This year let’s make a serious attempt.
Impact on Health: Regular physical activity is a cornerstone of a healthy lifestyle. It aids in weight management, reduces the risk of chronic diseases such as heart disease and diabetes. Our research has found that it boosts mental wellbeing and can prevent or delay disease like Alzheimer’s.
How to Achieve It: Choose activities you enjoy, whether it’s brisk walking, cycling, swimming or dancing. Make it a habit by scheduling regular workout sessions and incorporating physical activity into daily routines. Check with your physician before you do start on something new and don’t go overboard — start slow and then grow.
(Read more on this here: https://www.goanobserver.in/2023/12/08/dont-wait-to-lose-weight)
Stay Physically Active
Resolution: Engage in at least 150 minutes of moderate-intensity aerobic exercise per week, coupled with muscle-strengthening activities on two or more days. A large number of people start the year with physical activity and end it within a week. This year let’s make a serious attempt.
Impact on Health: Regular physical activity is a cornerstone of a healthy lifestyle. It aids in weight management, reduces the risk of chronic diseases such as heart disease and diabetes. Our research has found that it boosts mental wellbeing and can prevent or delay disease like Alzheimer’s.
How to Achieve It: Choose activities you enjoy, whether it’s brisk walking, cycling, swimming or dancing. Make it a habit by scheduling regular workout sessions and incorporating physical activity into daily routines. Check with your physician before you do start on something new and don’t go overboard — start slow and then grow.
(Read more on this here: https://www.goanobserver.in/2023/12/08/dont-wait-to-lose-weight)
Make Healthy Diet Choices
Resolution: Embrace a balanced diet rich in fruits, vegetables, whole grains, millets, lean proteins and healthy fats.
Impact on Health: A nutritious diet provides essential nutrients, supports weight management and reduces the risk of heart disease, diabetes and certain cancers.
How to Achieve It: Plan meals in advance, incorporate a variety of colorful fruits and vegetables and limit processed foods. Be mindful of portion sizes to avoid overeating.
(Read more about it here: https://www.goanobserver.in/2023/09/01/healthy-diet-affordable-to-all/)
Reduce Sugars
Resolution: Limit added sugars to less than 10% of total daily calories.
Impact on Health: Excessive sugar intake is linked to obesity, type 2 diabetes, and cardiovascular diseases.
How to Achieve It: Read food labels, choose natural sources of sweetness like fruits and gradually decrease sugar intake in beverages and snacks.
(Read more about it here: https://www.goanobserver.in/2023/05/26/the-bitter-truth-about-sugar-by-amit-dias/)
Reduce Salt/Sodium Intake
Resolution: Consume less than 2,300 milligrams of sodium per day.
Impact on Health: High sodium intake is associated with hypertension, leading to an increased risk of heart disease and stroke.
How to Achieve It: Use herbs and spices for flavoring, choose fresh over processed foods, and be mindful of restaurant meals that may be high in sodium.
(Read more about it here: https://www.goanobserver.in/2023/05/20/hypertension-fight-the-silent-killer/)
Combat Loneliness
Resolution: Foster social connections and prioritize relationships.
Impact on Health: Loneliness is a risk factor for various health issues, including heart disease, depression, and cognitive decline. It is equivalent to the risk of smoking 15 cigarettes per day.
How to Achieve It: Join clubs, volunteer, or participate in group activities. Make an effort to connect with friends and family regularly. The memory cafe started by us is one such place to connect with seniors who volunteer their time to bring a smile on the others face.
(Read more about it here: https://www.goanobserver.in/2023/05/05/loneliness-the-problems-of-feeling-lonely/)
Prioritize Healthy Food, Reduce Portions
Resolution: Opt for nutrient-dense foods and practice mindful eating by paying attention to portion sizes.
Impact on Health: Nutrient-dense foods provide essential vitamins and minerals, while mindful eating helps prevent overeating and promotes digestion.
How to Achieve It: Plan meals with a focus on nutrient-rich options and be mindful of portion sizes. Listen to your body’s hunger and fullness cues.
(Read more about it here: https://www.goanobserver.in/2023/12/08/dont-wait-to-lose-weight/)
Stop Smoking and Vaping
Resolution: Quit smoking and vaping.
Impact on Health: Smoking is a major cause of respiratory diseases, cardiovascular diseases, and various cancers.
How to Achieve It: Seek support from healthcare professionals, use smoking cessation aids, and engage in activities that help distract from cravings.
(Read more about it here: https://www.goanobserver.in/2023/07/28/lung-cancer-love-your-lungs-quit-smoking/)
Avoid Harmful Use of Alcohol/Say No to Drugs
Resolution: Consume alcohol in moderation or abstain.
Impact on Health: Excessive alcohol intake contributes to liver disease, heart problems, and mental health issues.
How to Achieve It: Set limits on alcohol consumption, alternate alcoholic drinks with water, and seek professional help if needed.
(Read more about it here: https://www.goanobserver.in/2023/06/16/say-no-to-drug-choose-not-to-use-by-amit-dias/)
Mind Your Mind
Resolution: Dedicate time for relaxation techniques such as meditation, deep breathing or yoga.
Impact on Health: Stress has detrimental effects on both physical and mental health, contributing to various illnesses.
How to Achieve It: Find a relaxation method that suits you, schedule regular breaks, and prioritize self-care. Mental health should become a universal human right. Stay peaceful, don’t wage war.
(Read more on this here: https://www.goanobserver.in/2023/10/06/lets-make-menatal-health-a-universal-human-right/)
Stay Hydrated
Resolution: Drink an adequate amount of water daily.
Impact on Health: Proper hydration is essential for overall bodily functions, including digestion, circulation, and temperature regulation. Speak to your doctor in case you have a health issue. Some people have to restrict water intake.
How to Achieve It: Carry a water bottle, set reminders to drink water throughout the day, and choose water over sugary beverages.
Maintain Hygiene
Resolution: Adhere to good hygiene practices, including regular hand washing.
Impact on Health: Good hygiene helps prevent the spread of infections and diseases. Hand washing was a weapon against COVID-19.
How to Achieve It: Wash hands thoroughly with soap and water, especially before meals and after using the restroom.
Connect with Positive People, Stay Happy
Resolution: Surround yourself with individuals who uplift and support you.
Impact on Health: Positive social interactions contribute to mental well-being and resilience.
How to Achieve It: Cultivate relationships with people who share your interests and values. Join clubs, attend social events, and stay connected with supportive friends and family. Laughing is one of the best medicine.
(Read more about it here: https://www.goanobserver.in/2022/05/14/laughter-is-the-best-medicine-this-is-no-joke-by-dr-amit-dias/)
Take Medications Regularly
Resolution: Adhere to prescribed medication regimens.
Impact on Health: Regular medication adherence is crucial for managing chronic conditions and preventing complications.
How to Achieve It: Use pill organizers, set reminders, and communicate with healthcare providers about any challenges in adhering to the prescribed regimen.
(Read more here: https://www.goanobserver.in/2023/09/15/engaging-patients-for-patient-safety/)
Control Hypertension and Diabetes
Resolution: Monitor blood pressure and blood sugar levels regularly and follow healthcare recommendations.
Impact on Health: Controlled blood pressure and blood sugar levels reduce the risk of heart disease, stroke, and other complications.
How to Achieve It: Take medications as prescribed, maintain a healthy lifestyle, and attend regular check-ups to monitor your condition.
(Read more about it here: https://www.goanobserver.in/2023/11/17/diabetes-is-not-a-mild-disease/)
Have Regular Health Checkups
Resolution: Schedule annual check-ups with healthcare professionals.
Impact on Health: Regular health check-ups help detect and address potential health issues early, improving overall well-being.
How to Achieve It: Prioritize preventive healthcare, attend routine screenings, and discuss any health concerns with your healthcare provider.
(https://www.goanobserver.in/2023/06/30/a-prescription-for-health-happiness-for-doctors/)
Conclusion
Embracing these resolutions can pave the way for a healthier and more fulfilling 2024. Remember, small, consistent changes can lead to significant improvements in your wellbeing. As you embark on this journey, prioritize self-care, listen to your body, and celebrate the progress you make. Here’s to a year of vibrant health and well-being!
