NYACK, N.Y. -- This year, Highland Medical is working to give Rockland residents the gift of health.
"By making simple changes and sticking with them, you’ll see benefits to your health that can last a lifetime," said Dr. David Dorf, an internist with Highland Medical, P.C.
Here are his tips for making 2018 the healthiest year yet:
If you don’t exercise regularly, get your sneakers on and start walking. Walking briskly for two hours and 30 minutes a week – easily broken up into five 30-minute walks, can help you meet the government’s recommended physical activity guidelines for good health. Try taking a walk during your lunch break to stay healthy and refocus.
Cook At Home
“Restaurant food is often higher in salt and fat than meals you make at home,” said Dorf. “Cooking at home lets you control how much salt and fat you put into each meal.” Whether cooking at home or eating out, make a resolution to cut down on red meat, which is high in saturated fat, and to drink more water and less sugary soda.
Get More Sleep
“It’s no secret that a high percentage of people don’t get enough uninterrupted sleep,” said Dorf. Getting less than the recommended 7-9 hours of sleep can make you less alert, impair your memory, put stress on relationships and increase your risk of car accidents. Long-term health problems related to too little sleep include high blood pressure, diabetes, heart attack, heart failure or stroke.
There are several ways to improve sleep, such as going to bed and getting up at the same time every day, even on weekends. Establishing a nighttime routine and keeping electronics out of the bedroom can also help the body settle down for the night.
See Your Doctor
Dorf recommends an annual visit to the doctor for adults over 25 without chronic health conditions. Women should ask their doctor about when to start screening for colon cancer, breast cancer, osteoporosis and cervical cancer and men should be tested for colon cancer and prostate cancer. He also recommends everyone receive an annual flu shot, and older adults get a pneumonia shot and discuss the shingles vaccine with their doctor.
“See your doctor on a regular basis, to catch problems early, before they start affecting your health,” said Dorf. “If you can’t remember the last time you saw your doctor, make an appointment today.”