Small lifestyle changes today can have lasting impact on improving one’s health, and American Medical Association (AMA) President Dr. Gerald E. Harmon, M.D. reminds us: “A new year is a perfect time to consider your personal goals, and how you can make positive health choices in the coming year.” 
The AMA offers these 10 recommendations for a healthier 2022:
- Make sure your family is up-to-date on their vaccines, including the annual influenza vaccine for everyone age six months or older and the COVID-19 vaccine for everyone age five and older. Anyone with questions about COVID-19 vaccines should speak with their physician and review trusted resources, including getvaccineanswers.org. Following evidence based-based public health measures, such as physical distancing and wearing face masks, is also vitally important to help protect against COVID-19.
- Learn your risk for type 2 diabetes, in just 2 minutes. Take a simple, online, 2-minute self-screening test at DoIHavePrediabetes.org. Steps you take now can help prevent or delay the onset of type 2 diabetes, which is a risk factor for severe COVID-19 outcomes, including hospitalization or death.
- Know your blood pressure numbers. Visit ManageYourBP.org to better understand your numbers and take necessary steps to get high blood pressure—also known as hypertension—under control. Doing so will reduce your risk of heart attack or stroke.
- Manage stress. A good diet, sufficient sleep (at least 7.5 hours per night) daily exercise and wellness activities, such as yoga and meditation, are key ingredients to maintaining and improving your mental health, but also ask for help from a mental health professional when you need it.
- Be more physically active. Adults should do at least 150 minutes a week of moderate-intensity activity, or 75 minutes a week of vigorous-intensity activity.
- Reduce your intake of processed foods, especially those with added sodium and sugar. Eat less red meat and processed meats, and add more plant-based foods, such as vegetables, olive oils, nuts and seeds to your diet. Also reduce your consumption of sugar-sweetened beverages and drink more water. Drinking sugary beverages, even 100 percent fruit juices, is associated with a higher all-cause mortality risk, according to a study published in JAMA Network Open.
- If a healthcare professional determines that you need antibiotics, take them exactly as prescribed. Antibiotic resistance is a serious health problem and antibiotics will not make you feel better if you have a virus, such as a cold or flu.
- If consuming alcohol, do so in moderation as defined by the U.S. Dietary Guidelines for Americans: up to one drink per day for women and two drinks per day for men, and only by adults of legal drinking age.
- Talk to your doctor about how to quit tobacco and e-cigarette use (or vaping). Declare your home and car smoke- and aerosol-free to eliminate secondhand exposure.
- Follow doctor’s instructions on all prescription opioids or other medications. Store them safely to prevent diversion or misuse, and properly dispose any leftover medication.
The new year is barely underway, so, let’s all commit today to a healthier lifestyle for a richer and fuller life. Then, one year from now, we can pause and see the big, life-long benefits of our small lifestyle choices.
By Ken Johnson, President and CEO of Hutchinson Regional Healthcare System
