New Year’s resolutions can be short-lived or hollow. That said, we do love how many people tend to take a step back to focus on their health.
The American Medical Association (AMA) published an article listing the top ten recommendations to help “Americans make the most impactful, long lasting improvements to their health in 2024 and beyond.” They are focused on small positive health choices that can still yield a long-lasting impact.
So what are they?
- BE MORE ACTIVE: Exercise should be 150 minutes per week of moderate intensity, or 75 minutes of vigorous intensity.
- REDUCE SUGAR SWEETENED BEVERAGES AND PROCESSED FOODS: Limit salt and sugar. Try to replace this with water and whole foods, fruits, vegetables, nuts and grains, low-fat dairy, and lean meats. Drinking sugary beverages (even 100% fruit juices) is associated with higher all-cause mortality risks (study published in JAMA).
- BE UP TO DATE ON VACCINES: This includes flu, Covid, and RSV.
- GET SCREENED: Undergo testing to monitor your breasts, colon, and prostate.
- KNOW YOUR BLOOD PRESSURE: The threshold for high blood pressure has decreased. If you’re over 130/80, you are elevated in Stage 1. See this chart to gain a more in-depth understanding.
- LEARN YOUR TYPE 2 DIABETES RISK: Do you have a family history? Did you have gestational diabetes? What is your HBA1C? Take the test at the our here.
- LIMIT ALCOHOL: New recommendations advise no more than 2 drinks/day for men and 1 drink/day for women.
- NO CIGARETTES OR VAPING: Make your home and car smoke-free to protect your loved ones from secondhand smoke.
- FOLLOW YOUR DOCTOR’S INSTRUCTIONS for pain medication, antibiotics, and other medications.
- MANAGE STRESS: Good mental health relies on sleep (7.5 hours or more a night), exercise, and connection.
How can Biohackr Health help?
- Labwork and Testing. Where are you?
- Our Biohackr Benchmark program is a deep dive into cancer risk, diabetes risk, your cholesterol panel, current heart and calcium status, and more. We also offer more focused testing on specific-issue areas.
- Galleri cancer screen
- Natera oncogene (genetic predisposition) testing
- In-depth cholesterol panel
- Diabetes risk screen
- Hormones and Thyroid
- Micronutrients
- NAD therapy and telomere testing (biologic age markers)
- Weight Loss. If you click on any of the risk evaluators, you will see weight is a major player. If you are overweight, it’s affecting your whole body and your risk of high blood pressure, diabetes, and more. If you have tried to lose weight and can’t, come in and see if you’re a candidate for semaglutide. Insurance recommendations for semaglutide include anyone with a BMI over 30, or anyone with a BMI over 27 with an additional health issue (blood pressure, diabetes, etc).
- Education. Read our blogs about anti-aging. We are trying to bring science and education to the longevity and healthspan space.
We loved this article. These are small, achievable changes which will positively impact you.
To 2024! May this be the best year yet.
