Welcome back to Mount Sinai Queens’ brand new blog featuring useful news and tips to help you lead a healthier life. I am Dr. Sarah Van Wagner, a board-certified family medicine physician who works at Mount Sinai Queens’ Steinway Medical Group. Please remember that this information is not a substitute for direct medical advice.
It is not always easy to stay healthy. Your cubicle mate comes to the office with a bad cold. Your favorite sushi place loses its “A” rating and your digestive system pays the price. Your weekend basketball game includes a bad landing and a sprained ankle…. However, no matter the circumstance, maintaining a healthy foundation will help you stay healthy, and help you recover faster if you get sick or injured.
I like to think of health as a three legged stool – the three legs are eating right, exercising, and getting the appropriate amount of sleep. Adding a fourth leg, managing your stress level, provides an even stronger base and will help keep the health stool balanced if one of the other legs falls away.
Leg 1: Eating right. The benefits of a healthy diet complete with lean protein; plenty of fruits and vegetable, especially leafy greens; whole grains; and reduced-fat dairy; cannot be overstated. Along with exercise, a healthy diet will help you maintain an appropriate weight, which is important in disease prevention. Your commitment to a healthy diet will help prevent heart disease, cancer, stroke and diabetes. You can find the American Heart Association’s helpful Dietary and Lifestyle Recommendations here.
Leg 2: Exercise. First off, if you have not been exercising regularly, it is a good idea to discuss a new exercise program with your PCP. Your doctor will help you determine how to start, and what is safe for your current level of health and fitness. You eventually need to work in about 30 minutes of exercise most days. Aerobic exercise and strength training, like lifting weights, can have an significant impact on your physical and emotional health. You can enhance your “official workout” by finding ways to add exercise into your everyday routine – park in the back of the parking lot, take the stairs, and be active while watching TV. Like a healthy diet, exercise goes a long way in preventing chronic disease and keeping you healthy as you age.
Leg 3: A Good Night’s Sleep. Getting an adequate amount of sleep contributes to your good mood, increased concentration, reduced risk of accidents, and, obviously, not feeling tired during the day. It is not always easy to get in eight hours given our busy lives, screen time and stress (see Leg 4!). Try to go to sleep and wake up at the same time every day. Be aware of your food and drink intake: caffeine, alcohol, and an excess of food close to bedtime may interfere with going to and staying asleep. Most people sleep best in a room that is dark, quiet, and cool.
Leg 4: Manage stress. Think of your stress level like tea in a teacup – as long as the cup is not too full, it is easy to hold on to and drink from. If the cup gets too full, it overflows and makes a mess. So when you feel your teacup getting full, work to empty it. The first three legs are all big stress relievers. You can also try meditation, there are online resources to help you get started, and even guide you through mediation, if you want to give it a try; watching or listening to a program that will make you laugh; spending time with supportive friends; or listening to music.
Thank you for joining in. I will look at all of your questions and comments so be sure and weigh in. My next post will look Do I Need To Do Anything Special the First Time I See a Doctor.