5 Resolutions for a Healthy New Year

Have you made a list of New Year's resolutions? Here are 5 that are worth keeping for a healthier you this year!

1. Eat your fruits and veggies!

The American Cancer Society recommends eating a variety of healthy foods with a strong emphasis on plant sources. Aim to eat at least five servings of fruits and vegetables each day, and try something new from time to time to broaden the spectrum of nutrients you’re getting.

2. Take time to care for yourself.

This can be a challenge for many people these days— especially those who spend much of their time caring for others. Don’t fall into the trap of thinking that spending time focusing on yourself is selfish; when we neglect our own personal needs, our heath suffers, we aren’t able to be fully present for others who may need us. Here are some ways you can relax, re-energize, and nourish yourself:

• Practice daily meditation. Even a small amount of time each day can help to reduce stress, anxiety, and depression as well as confer other benefits.
• Cook for yourself. When you’re strapped for time, it’s easy to grab anything that’s handy and eat it without much thought. During a less busy time of the week, make a casserole, a pot of soup, or another healthy dish that can provide leftovers throughout the week.
• While this can seem like another thing to add to your to-do list, it actually gives you more energy than it takes. Start at whatever level you’re at now, whether that means going on short daily walks, starting a beginners’ yoga class, or running three miles a day.
• Get enough sleep. If you have trouble falling asleep at night, try cutting off food and screens earlier in the evening to give your mind and body time to unwind.
• Spend time in nature. Getting outdoors and away from the noise, pollution, and distractions of modern life can promote relaxation and reduce stress.
• Make time for things you love. Read a great book, make some art, play music, sing and dance…whatever you love to do, make time to do it. Your happiness is important.

3. If you use tobacco, quit.

Whether or not it’s smoked, tobacco contains dozens of chemical compounds known to cause cancer. Other health risks of tobacco use include stroke, heart attack, COPD, infertility, impotence, and many more. Tobacco smokers also increase the risk that those around them will develop heart and lung diseases, upper respiratory infections, and other negative health effects. On the bright side, quitting greatly reduces the risk of developing tobacco-related illnesses, and it is doable. According to the CDC, there are now more former smokers in the U.S. than current smokers! Find resources to help you quit tobacco here. 

4. If you’re a woman who’s at least 40 years old, get a mammogram!

One in eight women develops breast cancer in her lifetime. Regular screening mammography makes it possible to diagnose cancers at earlier stages, increasing survival rates and allowing for less invasive treatments. The College of Obstetricians and Gynecologists, the Society of Breast Imaging, and the American College of Radiology recommend annual mammography beginning at age 40, which has been shown to save thousands more lives than less frequent screening starting later in life.

5. If you’re at least 50 years old, be sure you’re up to date on colorectal cancer screening.

Colon cancer is the second-leading cause of cancer death in the U.S., and 90% of cases appear in patients aged 50 and older. Regular screening can greatly improve outcomes, sometimes by finding polyps before they become cancerous. Even when cancer is already present, earlier detection and treatment improves survival rates. If you choose traditional colonoscopy, then the test should be repeated every ten years. CT colonography (also called virtual colonoscopy) is a less invasive alternative that reduces discomfort and risk for most patients. Virtual colonoscopy should be repeated every five years.

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The information contained in the Iowa Radiology website is presented as public service information only. It is not intended to be nor is it a substitute for professional medical advice.You should always seek the advice of your physician or other qualified healthcare provider if you think you may have a medical problem before starting any new treatment, or if you have any questions regarding your medical condition.