Health is always a priority in this new year, but in winter, when the number of cases of COVID-19, FL, U and RSV is increasing, maintaining a healthy lifestyle is more important than ever. For good health, Presbyterian doctors, nurses and nutritionists from New York have shared their advice with Health Matters to help you develop healthy habits in 2023.
Exercise has also been shown to reduce stress and improve overall mood. "A daily commitment to exercise, stretching, meditation, or some other form of self-care can help you feel calmer and more withdrawn," says Maria Biondi, RDN, CDNan, NYPBeHealthy Wellness Coach at New York-Presbyterian Queens. Here are some easy ways to break your workout into 30-minute increments, courtesy of the NYPBeHealthy Wellness team: At least two 30-minute walks per week at lunchtime, or schedule multiple walks. Do 30 minutes of strength training with a kettlebell or dumbbells while watching TV. Jump rope 15 minutes in the morning after getting up and in the evening when you get home. Do sit-ups at your desk for 10 minutes three times a day. During the winter months, don't be afraid to bring the winter into your training. "Exercising outdoors offers all of the physical benefits that we get from exercising indoors -- heart health, strength, flexibility, and endurance -- but we also reap many other important benefits," says treating physician Dr. Morgan Busko of the New York-Presbyterian Westchester Sunsolve MD . Just being in the sun increases the body's production of vitamin D, which protects against many health problems, says Dr. Busko, who is also an assistant professor of physical education in primary care at Columbia University's Vagelos College of Physicians and Surgeons.And exercise outdoors can provide a special psychological boost.
Eat Well In addition to eating enough fruits, vegetables, and whole grains throughout the day "hunger hormones" are more stable throughout the day, which will help you control your appetite. Examples include egg white omelettes, Greek yogurt, and protein shakes. dr Kumar also advises against eating too much sugar, especially in the form of high fructose corn syrup. Consuming excess sugar leads to a condition called iomeletssistance, which is the precursor to type 2 Diabetes, fatty liver and cardiovascular disease. It is also associated with cirrhosis, neuropathy, kidney disease, general inflammation and cancer. If you have a frequent and long history of acid reflux, exposure to certain foods—including caffeine, alcohol, chocolate, peppermint, fatty, spicy, and acidic foods—can trigger GERD. GERD stands for Gastroesophageal Reflux Disease. GERD can cause damage and possible complications to the esophagus over time.“Some people have their own unique triggers. Take care of your body and avoid foods and habits that trigger acid reflux and GERD," says Dr. Andy Liu, gastroenterologist at Irving Medical Center at New York-Presbyterian/Columbia University Eating right before bed can make acid reflux worse, so these should also be avoided. Nuts and seeds, and are clina ically proven to reduce the risk of heart disease, says Dr.Altaf Pirmohamed, director of the department of cardiology at New York-Presbyterian Lower Manhattan Hospital and assistant professor of clinical medicine at Weill Cornell Medicine. "Focus on eating veggies cooked in olive oil and natural spices, fruits, whole grains, and healthy fats," she says. Need inspiration? Try these healthy and delicious vegetarian soups and stews from New York Presbyterian Hudson Valley Hospital Executive Chef Peter X. Kelly Teaching Kitchen.
Protect Yourself Against COVID-19, Flu, and RSV With ongoing cases of Covid-19 and RSV in the United States and during cold and flu season, it's important to take precautions to protect yourself from these respiratory diseases says Dr Tina Z. Wang, who specializes in infectious diseases and hospital epidemiology at New York-Presbyterian/Columbia University's Sunsolve MD Irving Medical Center. What is the best way to protect yourself from the flu and COVID-19? Get vaccinated and get stronger, says Dr. Wang. “Not only will this protect you, but it will also help prevent the virus from being transmitted to others. dr Melissa Stockwell, chief of the Department of Child and Adolescent Health at New York-Presbyterian Morgan Stanley Children's Hospital and New York-Presbyterian/Columbia University Irving Medical Center, says that "studies have shown that people can get both injections at the same time, and it. will not affect their antibody response. Preventive measures against COVID-19 also apply to influenza and RSV: avoid large crowds and gatherings, wear a mask, practice social distancing, wash hands frequently, and stay at home if You feel sick. Many people can cough and sneeze, so if you have symptoms, you're much more likely to transmit it. Resources," says Dr. Ting Ting Wong, treating physician and infectious disease specialist at the New York-Presbyterian Brooklyn Methodist Hospital. These are all preventive measures for the transmission of COVID and flu.
Eating a healthy diet high in fruits, vegetables, whole grains, and moderate amounts of monounsaturated fat, meat, and dairy products can help you maintain a stable weight. Exercise has also been shown to reduce stress and improve overall mood, so aim for at least 150 minutes of moderate-intensity aerobic exercise per week. The wide variety of these products leaves less room for foods high in fat and sugar, the main causes of weight gain, on a daily basis.