Ten actions recommended by a doctor to obtain true health

by Natalya Zaritskaya

Physical health is nurtured by daily exercise and moderation. There are many people who are thinking about working on living improvement / physical improvement for health as the New Year is celebrated, but the doctors of the American Medical Association (AMA) can help "long-term improvement that most affects health 10 actions "to the public.

10 New Year's Resolutions Doctors Actually Want You to Make | Time
http://time.com/5484042/healthy-new-years-resolutions/

The 10 "actions that can help the long-term improvement that most affects health" published by AMA are as follows.

◆ 1: Learn about the risk of type 2 diabetes
◆ 2: Become more active physically
◆ 3: Know your own blood pressure
◆ 4: Reduce the amount of eaten processed food
◆ 5: Take antibiotics as prescribed
◆ 6: Taste drinking moderately
◆ 7: Stop taking nicotine and tobacco
◆ 8: Do not share pain medicine
◆ 9: Confirm whether your family is vaccinated
◆ 10: Stress management

Details of each are as follows.

◆ 1: Learn about the risk of type 2 diabetes

by NordWood Themes

Diabetes is one of the most common lifestyle-related diseases in the United States. An estimated 30 million Americans suffer from diabetes and the number of patients is over 10 million in Japan as well. According to the (PDF) survey of the Center for Disease Control and Prevention (CDC), nearly a quarter of Americans suffering from type 2 diabetes has not been diagnosed and has not received the necessary treatment. AMA encourages you to conduct a screening test using DoIHavePrediabetes.org etc. to find out if you do not have type 2 diabetes yourself.

◆ 2: Become more active physically

by karl S

The US government has set federal guidelines on physical activity, but most adults have not been able to meet these guidelines. According to the guideline, we need to perform 150 minutes of moderate exercise every week or severe aerobic exercise of 75 minutes and twice weekly muscle training session. The good news is that it is easier to meet this exercise session than many people think. Everyday activities such as walking and climbing stairs are all counted within exercise so it is not necessarily necessary to attend the gym to compensate for missed exercise.

◆ 3: Know your own blood pressure

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Because high blood pressure is related to the risk of stroke and heart disease, it is important to know your blood pressure correctly. AMA recommends learning how to manage blood pressure through strategies such as diet therapy, exercise, and stress relief by accessing LowerYourHBP.org .

In addition, research has shown that not only improving exercise and eating habits to lower blood pressure, but also using money will have a positive effect.

"To spend money for others" lowers blood pressure and gives health as much impact as exercise and meals - GIGAZINE

◆ 4: Reduce the amount of eaten processed food

by Pablo Merchán Montes

It is said that eating a lot of processed foods that often tend to contain sugar, salt, fat, and chemical substances has a great influence on weight gain, type 2 diabetes, and cancer. Converting beverages seasoned with soda or sugar into water can be the first major step in reducing processed foods. In addition, AMA says "to make meals mainly from agricultural products and plant-derived proteins at home" is a good strategy to reduce processed foods.

◆ 5: Take antibiotics as prescribed

by freestocks.org

If you take unnecessarily many antibiotics or stop ingesting early without obeying the prescribed dosage, your body will become more resistant to the drug. Resistance to antibiotics is regarded as a major concern in drug-resistant infections and treatment-resistant infections.

◆ 6: Taste drinking moderately

by rawpixel

According to the American dietary guidelines, the amount of women's drinking per day is one cup, and for men it is said to be about 2 cups. According to several recent studies , it is pointed out that drinking may cause a decrease in cognitive function and cause cancer if alcohol is ingested or ingested beyond this standard value It has been. In order to break alcohol it is necessary to conduct an experiment like " Dry January ", but if you can not improve drunk habits still, I encourage you to consult with an expert.

◆ 7: Stop taking nicotine and tobacco

by Amritanshu Sikdar

Smoking is an act of increasing the risk of lung cancer and it is also related to heart disease and other kinds of cancers. Although it is difficult to stop smoking habits, nicotine supplements such as nicotine patches and gums are said to be useful for cutting tobacco.

In addition, it is said that giving monetary compensation to smoking cessation is most effective.

Researchers pointed out that 'giving monetary compensation' is most effective for smoking cessation - GIGAZINE

◆ 8: Do not share pain medicine

by rawpixel

There are cases where the partner becomes addictive by overdosing prescription medicine to become addiction or sharing it to others. If an analgesic is prescribed, it is recommended that you take as directed and safely dispose of it at the drug recovery site.

◆ 9: Confirm whether your family is vaccinated

by Hush Naidoo

Immunization helps prevent various diseases, from influenza to measles. By lowering the risk of getting sick, the possibility of infecting others with other diseases will also decrease, resulting in more people becoming healthier. We recommend that you check if your family is vaccinated and check the CDC recommended vaccine list .

The type of vaccine that can be ingested in Japan can be checked from the following page.

Types of vaccines that can be vaccinated in Japan
https://www.niid.go.jp/niid/en/vaccine-j/249-vaccine/589-atpcs003.html

◆ 10: Stress management

by Gabriel Matula

Low level of stress has been shown to have a positive effect on the human body, but chronic stress adversely affects the body and mind. Therefore, humans need to acquire a way to eliminate or alleviate stress.

Although it is said that exercise, yoga, meditation and the like are effective for relieving stress, there is research that leads to positive effects even by hugging.

Research result that stress is alleviated by hugging someone, but limited to agreement - GIGAZINE

Seven ways to help reduce stress are summarized on the following page.

7 ways to reduce your stress right now - GIGAZINE