New Year’s resolutions targeting your health
TWO thousand sixteen was a very difficult year for some. Whether it was financially, emotionally, physically or spiritually — 2016 was not easy. But let’s enter 2017 in a positive mood. Here are a few recommendations with regards to your health and lifestyle.
1. Your “well woman” visit
A few weeks ago I wrote on the purpose of the “well woman” visit where the Pap smear, pelvic exam, breast exam and general health issues are addressed. Also, if you are sexually active, sexually transmitted infection screens can be performed. Start 2017 with your annual exam if you haven’t yet done so.
2. Calculate your Body Mass Index (BMI) and ensure that it’s within the normal range
Ideally, once a woman is of a certain height, her weight should correspond. The BMI can either be underweight, normal, overweight, obese or morbidly obese. BMI is calculated using the weight and height of an individual, and women should always aim to be within the normal range. It is recommended that the BMI be checked on a quarterly basis, and any adjustments to diet and exercise should be made at that time. Once the BMI is normal, this will help to rid the body of chronic illnesses such as diabetes and hypertension. There are apps on smartphones which can aid you in calculating your BMI. If morbid obesity is present, you should consider laparosopic bariatric surgery which is currently available in Jamaica.
3. Log your diet daily and eat healthy
When one is overweight or obese, it is hard for the body to break down the food and also burn it. If you are overweight or obese, make a daily note of your food, fluid and snack intake. When recorded after two weeks, speak with a lifestyle coach to help you attain your food goals. Focus on good and nutritious food — fruits, vegetables, fibre and less junk!
4. Move your body
People are becoming more health conscious than ever before. A colleague of mine even dubbed fitness as being the new “cool”. With so many sprint clubs, lifetime coaches, gyms and trainers, there really is no excuse for a Jamaican woman to be unfit. Your body is what you make it; if there is no effort to exercise and keep fit, your body will deteriorate. Try to exercise for at least 30 minutes per day, and at least three times per week if personal training is not available. I would highly recommend that you train as a group or with a trainer to increase your motivation.
5. Sleep
It’s something we all don’t get enough of, myself included. Contrary to popular belief, the body needs six to eight hours of sleep per night to rebuild the wear and tear it has sustained throughout the day. The mind also needs time to rest. If possible, avoid watching TV, using cell phones, laptops and tablets when it’s time to sleep. Dedicate sleep time to just that — SLEEP.
6. Revitalise your romantic relationship
Has your sex life or communication level dwindled with your partner? Studies have shown that once a woman is happy in her relationship, her lifestyle is usually healthy. Your relationship and its happiness actually correlate with your health and well-being. Do weekly activities with your partner to enhance your relationship. Try to have one dedicated day to doing something special — whether it be watching a movie, going out to dinner, having massages together at a couple’s spa, or just spending some special time together. We know that work and family can sometimes interfere with your plans, but let 2017 be the year you try to revitalise your relationship.
7. Visit the dentist
This is often overlooked. A lot of illnesses can be found initially in the gums. Pregnant mothers or potential mothers should visit their dentist every six months for an examination and cleaning. The oral cavity is the gateway to the body — so take care of it.
8. Spoil yourself once a month
Not with food, but do a pedicure, manicure or facial. Dedicate a day to yourself.
9. Remind loved ones that you care
Whether it be a hug, a text, or a call to say hi, remind your friends, family, children and partner how much they mean to you and the important role they play in your lives.
Let 2017 be the year you shine.
Dr Daryl Daley is a consultant ObGyn at Gynae Associates, 23 Tangerine place, Kingston 10, and Shops 46-50, Portmore Town Centre, Portmore. He can be contacted at 929-5038/9, 939-2859, drdaryldaley@gmail.com or on Instagram @drdaryldaleyobgn.
