The new year is a great time to start making positive changes in your life by focusing on health and well-being. Making simple but impactful adjustments to your lifestyle can pave the way for a happier, healthier future. With some mild adjustments to your diet and a sustainable exercise routine, you can begin making significant improvements.
Joel A. Moore, II, DO, a physician with Hattiesburg Clinic Lincoln Road Family Medicine, and Jessica Breland, a registered dietician and nutritionist with Hattiesburg Clinic Weight Management, shared some insights on how diet and exercise can influence overall health.
Breland said those with excess body weight may reduce health risks by lowering weight by five to 10 percent. This weight loss will likely lead to a reduction in high blood pressure. Reducing the intake of sugary beverages and eating healthy can help lower weight and manage conditions that often coincide with being overweight. When asked about what foods are best to eat regularly, Breland said, “I encourage [patients] to increase their intake of fruits and vegetables and to decrease the intake of simple sugars and red meat. This way of eating has shown to improve cardiovascular health and better manage body weight.”
Breland went on to say that increasing the intake of lean proteins and dietary fiber and decreasing the intake of simple sugars and saturated fats can lead to significant improvements in health. “Most people are not consuming adequate amounts of vitamin D or iron, while carbohydrates and fats are consumed in excess,” Breland said. “A balanced diet with nutrient-dense foods from the main food groups is the best way to improve your nutritional quality of life.”
Pairing a healthy diet with regular exercise is a winning combination for achieving and maintaining a healthy weight. Physical activity can be easily incorporated into your daily life by taking a few small actions. “Consider brisk walks, cycling, or engaging in recreational activities with friends and family,” said Dr. Moore. “The key is to find activities that bring joy and can be easily integrated into your routine, making weight loss both enjoyable and sustainable.”
Moore offers the following practical tips for success:
■ Starting small: Begin with achievable goals to avoid feeling overwhelmed. Gradually increase the intensity and duration of your activities as your fitness level improves. The Centers for Disease Control and Prevention recommends 150 minutes of exercise per week.
■ One step at a time: Build up to walking a minimum of 10,000 steps per day. Increasing movement will get you one step closer to a heart-healthy lifestyle.
■ Making it fun: Choose activities you enjoy, whether it's dancing, gardening, or playing a sport. The enjoyment you get from the experience will make the routine more likely to stick.
■ Buddying up: Enlist a friend or family member as a workout partner. Having a companion can provide motivation and accountability.
■ Planning your meals: Plan and prepare meals in advance to make healthier food choices. A well-thought-out meal plan reduces the likelihood of succumbing to unhealthy options.
Talk to your primary care physician about how you can start incorporating healthy eating choices and regular exercise into your daily life. As you embark on a new chapter in 2024, now is the time to make your health a priority. Small, consistent changes add up over time, contributing to a healthier and happier you.
Here's to a year of transformative and lasting health!
Lance R. Ganey serves as creative communications manager, in marketing & communications, for Hattiesburg Clinic.
