Make your health your res­o­lu­tion in 2019

La Semana - - FRONT PAGE / PORTADA -

TULSA, OK – New Year res­o­lu­tions to lose weight or get fit are noth­ing new, though sim­ple changes to rou­tine will boost your health and over­all well-be­ing. Tulsa Health Depart­ment (THD) en­cour­ages Tulsa County res­i­dents to add the fol­low­ing tips to their res­o­lu­tion list for bet­ter health.

Make an ap­point­ment for a checkup, vac­ci­na­tion or screen­ing. Reg­u­lar ex­ams and tests can help find prob­lems be­fore they start. They also can help find prob­lems early, when your chances for treat­ment and cure are bet­ter. THD has sev­eral clin­ics at con­ve­nient lo­ca­tions to help you keep on top of your health sta­tus.

“You are never too old for im­mu­niza­tions,” said Ellen Niemi­talo, im­mu­niza­tions man­ager. “Dur­ing your clinic visit, ask the nurse if other vac­cines are rec­om­mended such as shin­gles, Tdap and pneu­mo­nia. And al­ways get your flu shot yearly.”

Wash your hands of­ten with soap and wa­ter to pre­vent the spread of in­fec­tion and ill­ness. Hand­wash­ing in­volves five sim­ple and ef­fec­tive steps – wet, lather, scrub, rinse and dry. Hand­wash­ing also helps from spread­ing germs such as the flu. Get­ting a flu shot from a THD im­mu­niza­tion clinic is the best preven­tion against the flu.

Make healthy food choices. A healthy eat­ing plan em­pha­sizes fruits, veg­eta­bles, whole grains, and fat-free or low-fat milk and milk prod­ucts. It also in­cludes lean meats, poul­try, fish, beans, eggs, and nuts, and is low in sat­u­rated fats, trans fats, choles­terol, salt (sodium) and added sug­ars.

Get ac­tive. Adults who do just 30 min­utes of mod­er­ate phys­i­cal ac­tiv­ity five days a week re­duce their risk for high blood pres­sure, high choles­terol and Type 2 di­a­betes – med­i­cal con­di­tions that dis­pro­por­tion­ately af­fect Ok­la­homans. A brisk walk, ca­sual bike ride, and wa­ter aer­o­bics are ex­am­ples of mod­er­ate ex­er­cise, which the CDC de­fines as ac­tiv­ity that raises the heart rate and can cause one to break a sweat.

“Some tips for in­creas­ing ac­tiv­ity are: start out slowly if you’re just get­ting started on a fit­ness pro­gram, set smaller yet re­al­is­tic goals, par­tic­i­pate in an ac­tiv­ity that’s fun - danc­ing counts, con­sider join­ing a group or ask­ing a friend to com­mit with you,” said Con­nie Ber­son, THD well­ness co­or­di­na­tor.

Chil­dren and teens are also en­cour­aged to be ac­tive at least 60 min­utes ev­ery day to get or re­main healthy.

Be smoke free. Ok­la­homa now has more for­mer smok­ers than cur­rent ones, and they used a va­ri­ety of strate­gies and re­sources to quit, in­clud­ing the Ok­la­homa Tobacco Helpline at 1-800-QUIT-NOW (1800-784-8669) for English or 1-855DEJELO-YA (1-855-335-3569) for Span­ish-speak­ing call­ers, or visit on­line at This pro­gram of­fers free quit coach­ing and free patches, gum or lozenges.

Get enough sleep. In­suf­fi­cient sleep is as­so­ci­ated with a num­ber of chronic dis­eases and con­di­tions— such as type 2 di­a­betes, car­dio­vas­cu­lar dis­ease, obe­sity, and de­pres­sion. Adults need seven or more hours per night.

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