Make Your Health Goals for 2017

By: Dr. Berta Pita

For most health-conscious individuals, nutrition and exercise are the foundation to a well-balanced, healthy lifestyle.

There is extensive information in the literature about different diets – the best for fast weight-loss, the best for your individual needs, and the most affordable. My top recommendation of a healthy diet is the so-called “Mediterranean Diet.”

The Mediterranean Diet consists of primarily plant-based foods, such as fruits, vegetables, legumes, beans, seeds, nuts, and whole grains. Animal protein should be consumed through seafood and poultry at least twice a week, while red meat should be limited to no more than a few times a month. Fatty fish, like sardines, herring, and salmon are rich in omega-3 fatty acids, which help to lower the triglycerides and have proven cardiovascular benefits.

Drinking red wine in moderation, while optional, could be beneficial to your health. Purple grape juice is an alternative to wine if you don’t drink alcohol. In addition, looking for healthier alternatives to add to your meals are strongly recommended, such as using olive oil instead of butter, and reaching for herbs and spices instead of salt to season and flavor meals.

While food quality is important, food quantity is another health aspect that everyone should be mindful of. Portion control is an important way to maintain a normal weight and track your calorie intake. If you need to lose weight, make small portion reductions and lose weight slowly, but progressively.

Another key to a healthier lifestyle is pairing a healthy, balanced diet with a good exercise routine. Exercise should be enjoyable and adapted to your age and physical condition. The American Heart Association recommends at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week (or any combination of both). Remember to make sure that you are hydrated. Any amount of exercise is better than none – and more is better than less.

Make sure to see your doctor each year for a check-up. Your glucose and cholesterol levels should be in the normal range and blood pressure should be less than 140/90. Reducing stress as much as possible is also important. Vaccines should be up to date, as well as cancer screenings, which should be completed as your doctor recommends. These tests may include breast, cervix, and colon cancer screenings. If you smoke, you should make it a goal to quit in 2017, as it can cause serious and damaging effects to your health.

Long term changes are an important component in the success of achieving and maintaining a healthy lifestyle and body.  A nutritious diet, good exercise routine, and following your doctor’s recommendations are essential in achieving your personal health goals.  Eat smart and keep moving for a healthy 2017.

Berta Pita, MD, specializes in internal medicine, adult chronic disease management, and preventive care, as part of the Jackson Medical Group. To make an appointment, call 786-466-8490.