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Published November 28, 2022
Published November 28, 2022 
With the start of a new year, many of us resolve to make our health a priority. Bellevue Medical Center family practitioner Toby Free, MD, provides these tips to help you get your health on track.
Schedule an annual exam.
Scheduling an appointment with your doctor is a great way to start the new year on a healthy note,” says Dr. Free. “An annual exam allows your provider to make sure you are getting the proper screenings and immunizations, and stay on top of primary disease prevention by monitoring blood pressure, cholesterol and blood sugar levels. By monitoring them regularly, your doctor can identify disease processes early, and help you employ early intervention techniques to prevent them from becoming major health issues later.
Take control of your diet.
“I can’t stress enough the impact your diet has on your overall health and well-being,” says Dr. Free. “Having a healthy weight will reduce your risk of many chronic diseases like heart disease, diabetes, arthritis and cancer. It will help with sleep and reduce stress on your joints.”
Instead of looking for the latest and greatest weight-loss plans, Dr. Free recommends eating a well-balanced diet with a focus on total calorie intake, because that’s what is going to make the biggest difference at the end of the day. “There are so many tools and apps out there today to help you track how much you’re eating and burning,” says Dr. Free. “Take advantage of them. They can make a profound difference. It’s like financial budgeting. The first few months you keep track of everything, and after a while, it becomes second nature. It’s the same for eating and exercising.”
Make a commitment to exercise.
Find something you like and actually schedule it into your daily calendar. Use an app to help you track how many calories you are burning. Find someone to exercise with you to help you stay accountable and on task. When Dr. Free began having difficulty working in time for exercise every day, he started riding his bike to work to ensure he got his daily dose. Now he bicycles regularly, participates in charity events and competes. “Shoot for at least two and a half hours a week and get your heart rate up to 100 or more,” he says.
Get your zzzz’s.
Like your diet, sleep can impact many other aspects of your life. Try for at least seven hours a night. Sleep can help our bodies heal from injury and illness and can contribute to improved memory, alertness and mood. Chronic sleep loss on the other hand, may not only worsen age-related conditions such as diabetes, hypertension and memory loss, but can increase stress, reduce productivity and contribute to weight gain.
Free yourself of destructive habits.
Statistics show that seven out of 10 hospitalizations are directly related to actively destructive habits like smoking, alcohol and obesity, says Dr. Free.
Make 2023 the year you actively begin making good choices when it comes to your health and well-being. “Not only will you start feeling better, but you’ll be around longer for your family and loved ones,” says Dr. Free.
Here’s how to work exercise into your daily routine and tips for starting an exercise program at home.
We’ve all experienced the boosts in mood, health and productivity that a refreshing night of slumber grants. Yet finding the time to snooze can be a struggle.
There’s a good amount of internet buzz around the terms macro dieting and flex dieting these days. What is it anyway? Is it healthy? Is it the right fit for everyone?
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