Monday Medical: Top Tips For Good Health
Editor's note: This story is part of a two-part series recapping our favorite health tips for 2023. The second part is devoted to tips for an active lifestyle .
Want to improve your health next year? Below, local providers share steps to good health.
Adopt a 'Blue Zone' Lifestyle: Research into 'blue zones', or regions with high longevity, show that longevity depends not only on what you eat, but also on the way you live.
People in this region stay connected, purposeful, active and embrace spirituality, said Dr. Brian Harrington, a family physician in Steamboat Springs and a member of the medical staff at UCHealth Yampa Valley Medical Center.
"Every day I tell patients in my clinic that throughout my career I've been searching for a recipe for a long, healthy life," Harrington said. "To me, that's the best description of a recipe like this."
When changing your lifestyle, start small.
"Choose fruit that's easy to find," says Harrington. “Start with one or two things that you can actually change. It will increase over time.
Choose healthy , affordable products: Are you feeling the pressure of rising food prices? Lauren Larson, a YVMC registered dietitian, says it's possible to eat healthy on a budget.
First, make a plan before going to the store.
"Look at your freezer and pantry and choose recipes based on what you have to minimize food waste and save money," says Larson.
Choose vegetarian proteins like beans, lentils, nuts, seeds, tofu, and eggs, as well as staples like oatmeal, peanut butter, and canned fish, all of which are healthy and economical. And be careful with impulse purchases: opting for a grocery pickup service or even a food delivery service can help.
Get health information: Studies show that patients can't remember up to 75% of what they talk about with their doctor. That's no surprise: the average doctor's visit covers 17 topics, including symptoms, diet and medications, and the doctor may write two prescriptions.
"It's your right to ask questions to make sure you're getting what you need," says Monique McCollum, registered nurse and manager of health literacy at UCHealth University of Colorado Hospital.
McCollum also encourages patients to get a second opinion and hire an attorney.
Manage anxiety with mind-body strategies: Both medication and cognitive behavioral therapy can be important in managing anxiety, says Amy Goodwin, a licensed professional and behavioral health counselor at the UCHealth Behavioral Health Clinic in Steamboat Springs. The benefits of physical activity should not be underestimated.
"Exercise is really the most important tool for preventing and managing anxiety," says Goodwin. “It does exactly what we're supposed to do when we're stressed: fight or flight for safety. Our body burns these stress hormones, which relieves us of the stress response.
Remember that implementing strategies like deep breathing, practicing mindfulness, and disciplining the mind takes time.
"People always say to me, 'I tried to breathe deeply, but it didn't work.' But you can't pick up a violin and just play Beethoven,” says Goodwin. "We need to practice these skills to be truly effective and competent."
Embrace the Mediterranean Diet: Want to lose weight and maintain your ideal weight? One proven choice is the Mediterranean diet, which includes a wide variety of nutrient-dense foods, doesn't have strict rules, and lasts a lifetime.
"The Mediterranean diet is a very balanced way of eating," says Cara Mars, YVMC registered dietitian. "Overall, it could be useful for a lot of people."
According to Mars, there is a lot of medical evidence to support the Mediterranean diet. With a focus on foods like fatty fish, fruits, vegetables, whole grains and olive oil, these foods are anti-inflammatory and rich in antioxidants and polyphenols. It helps protect the body against cancer, cardiovascular disease, diabetes and even dementia and depression.
"When you focus on your weight, it can be frustrating and ultimately disastrous," Mars says. "Focus on your health instead."
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