Actively Seek Wellness
January 02, 2013
As the new year approaches, it is a time to reflect on where we are and, more importantly, where we want to be. According to a recent Centers for Disease Control and Prevention survey, two out of three adults are overweight or obese. Therefore it is no surprise that most New Year’s resolutions center around health and wellness.
Webster’s dictionary defines wellness as “the quality or state of being in good health especially as an actively sought goal.” Practically everyone knows how to lose weight and how to become more healthy. It really is no more complicated than the old saying “Eat less. Do More.” It is the lack of discipline that derails so many people’s good intentions. That is why I hope that this year we can focus on the last part of Webster’s wellness definition which says wellness is “an actively sought goal.” In other words, wellness is not wishful thinking. It is not accomplished by just hoping to be well. It comes with knowledge, planning, and execution. Most plans, personal or business, fail because of a lack of execution, not a lack of desire.
Making a wellness plan for 2013 needs to center on some key information. It is simple to gather and has a significant impact on your future wellness.
The first is Body Mass Index (BMI). It is a calculation based on your weight for height. Normal BMI is 18.5-24.9. For most people, it correlates with the amount of fat in their bodies. Another useful measurement is your waist circumference measured at your belly button. For women the waist circumference should be less than 35 inches, and for men, less than 40 inches.
Blood pressure for most people should be less than or equal to 120/80. This is considered the ideal blood pressure. Individual circumstances may alter your personal blood pressure goals. Consult your physician and know your blood pressure goal.
The fasting lipid profile’s key components are your LDL, HDL, triglycerides, and non- HDL values. Make a point to know all these numbers this year.
If you smoke, get help to cut back or, better yet, stop smoking. There are several treatment options to improve your odds of being successful. Learn more at smokefree.gov or by calling the Georgia Quit line at 1-877-270-7867.
Exercise recommendations currently stand at 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise. Moderate exercise has been defined by researchers at San Diego State University as roughly being equivalent to the effort required to walk 1000 steps in 10 minutes. Vigorous exercise usually produces sweating and some breathlessness. Optimal health benefits likely lie in a mixture of cardiovascular exercise, strength training, and balance/flexibility training.
Your glucose needs to be checked especially, if you are overweight, have a family history of diabetes, or had gestational diabetes. A normal fasting glucose is less than 100.
Lastly, determine if aspirin is beneficial or harmful for you personally. The question of whether to, or not to, take aspirin does not have a one-size-fits-all answer. Do your research. Consult your physician. Aspirin is recommended when the benefits of preventing strokes or heart attacks exceeds the risk of harm. This determination is generally made based on sophisticated cardiovascular risk calculations such as the
United States Preventative Task Force (USPTF) guidelines regarding aspirin.
These are obviously not a comprehensive list of wellness initiatives. See your physician to discuss how these apply to you personally. The best medicine is practiced on an individual case basis, not by a one-size-fits-all algorithmic approach. I encourage you make a concrete action plan to actively seek wellness this year.
Article by Dr. Lisa Sward, Harbin Clinic
Thank you to The Daily Tribune for publishing!
Webster’s dictionary defines wellness as “the quality or state of being in good health especially as an actively sought goal.” Practically everyone knows how to lose weight and how to become more healthy. It really is no more complicated than the old saying “Eat less. Do More.” It is the lack of discipline that derails so many people’s good intentions. That is why I hope that this year we can focus on the last part of Webster’s wellness definition which says wellness is “an actively sought goal.” In other words, wellness is not wishful thinking. It is not accomplished by just hoping to be well. It comes with knowledge, planning, and execution. Most plans, personal or business, fail because of a lack of execution, not a lack of desire.
Making a wellness plan for 2013 needs to center on some key information. It is simple to gather and has a significant impact on your future wellness.
The first is Body Mass Index (BMI). It is a calculation based on your weight for height. Normal BMI is 18.5-24.9. For most people, it correlates with the amount of fat in their bodies. Another useful measurement is your waist circumference measured at your belly button. For women the waist circumference should be less than 35 inches, and for men, less than 40 inches.
Blood pressure for most people should be less than or equal to 120/80. This is considered the ideal blood pressure. Individual circumstances may alter your personal blood pressure goals. Consult your physician and know your blood pressure goal.
The fasting lipid profile’s key components are your LDL, HDL, triglycerides, and non- HDL values. Make a point to know all these numbers this year.
If you smoke, get help to cut back or, better yet, stop smoking. There are several treatment options to improve your odds of being successful. Learn more at smokefree.gov or by calling the Georgia Quit line at 1-877-270-7867.
Exercise recommendations currently stand at 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise. Moderate exercise has been defined by researchers at San Diego State University as roughly being equivalent to the effort required to walk 1000 steps in 10 minutes. Vigorous exercise usually produces sweating and some breathlessness. Optimal health benefits likely lie in a mixture of cardiovascular exercise, strength training, and balance/flexibility training.
Your glucose needs to be checked especially, if you are overweight, have a family history of diabetes, or had gestational diabetes. A normal fasting glucose is less than 100.
Lastly, determine if aspirin is beneficial or harmful for you personally. The question of whether to, or not to, take aspirin does not have a one-size-fits-all answer. Do your research. Consult your physician. Aspirin is recommended when the benefits of preventing strokes or heart attacks exceeds the risk of harm. This determination is generally made based on sophisticated cardiovascular risk calculations such as the
United States Preventative Task Force (USPTF) guidelines regarding aspirin.
These are obviously not a comprehensive list of wellness initiatives. See your physician to discuss how these apply to you personally. The best medicine is practiced on an individual case basis, not by a one-size-fits-all algorithmic approach. I encourage you make a concrete action plan to actively seek wellness this year.
Article by Dr. Lisa Sward, Harbin Clinic
Thank you to The Daily Tribune for publishing!
