How to Take Control of Your Health

Regardless of your current health condition, financial situation, mental state, or social status, there are ways to gain better control over your health. People of all ages can adopt healthy habits for a better life.

Consult your doctor about maintaining health. General health care and attention to health will help you manage your well-being. Ask your doctor to schedule regular check-ups to assess your risk for certain diseases. This is especially important for older adults, LGBTQ+ individuals, pregnant women, cancer patients, and people with diabetes. While waiting for your appointment, consider the following preparations:

• Write down your reasons for wanting to plan for better health. This will give you a starting point for your discussion with the doctor.
• List your health goals. For example, you may want to lower your blood pressure, lose weight, or manage diabetes.

Work with your doctor to create a plan. Having a feasible plan is incredibly helpful; it allows you to set short-term goals to motivate yourself. Ask your doctor to help break these goals into actionable steps, so you can begin immediately.

• Depending on where you're starting from, your health management plan may span from one to five years. The plan should include specific goals you aim to achieve within that time frame, broken down into smaller, manageable objectives to reach within a month or a quarter.
• Your plan is just a starting point and is not rigid. If unexpected changes occur or if your life circumstances shift, feel free to adjust the plan accordingly.
• Keep a journal to track both short-term and long-term goals, and your progress in achieving them. If you're unable to meet a target, try to understand why and set new goals in its place.

Schedule regular check-ups to monitor health issues. Your health plan should include routine check-ups, screenings for cardiovascular health, high blood pressure, and cancer. Discuss with your doctor about the frequency of screenings.

• Cardiovascular screenings should begin at age 20 and be repeated every ten years. A useful tool is the Framingham risk score. Major risk factors for cardiovascular disease include poor diet, smoking, high blood pressure, high cholesterol, obesity, physical inactivity, and diabetes.
• Blood pressure tests are recommended for adults over 18.
• Diabetes tests are often recommended for those with high cholesterol or high blood pressure.
• Your doctor may suggest screening for breast cancer, cervical cancer, and colorectal cancer, depending on your risk factors. Cancer prevention includes avoiding smoking, staying physically active, maintaining a healthy weight, eating fruits and vegetables, limiting alcohol intake, preventing sexually transmitted infections, and avoiding excessive sun exposure.
• Additionally, ensure you're up to date on vaccinations and discuss any specific needs with your doctor.
• Mental health care is crucial; consult your doctor about screening for conditions like depression and anxiety.
• Lastly, be mindful of issues like osteoporosis and vascular health.

Eliminate negative influences. Everyone wants to become healthier, but often good intentions are derailed by negative influences in our lives that prevent us from reaching our ultimate goals. To make your plan effective, you need to gradually distance yourself from these negative impacts.

• List events or situations in your life that you consider to have a negative influence, especially when they affect your health.
• Review the list and prioritize them from easiest to hardest to eliminate.
• Then, gradually work to remove the negative influences from your life.
• You don’t have to eliminate all these influences immediately. Aim to gradually minimize them as much as possible.
• Examples of negative influences that might make it onto your list include: eating unhealthy food at home, frequently stopping by convenience stores for chocolate, visiting fast food places, staying up late, living without structure, a colleague who brings donuts to work, a friend who doesn’t respect your goals, etc.

Stay hydrated and drink enough fluids. Water makes up 60% of the human body, which makes it essential for maintaining good health. Water helps flush toxins from organs and delivers essential nutrients to cells. Not drinking enough water can lead to dehydration, leaving you feeling fatigued and negatively affecting organ systems. Men should drink 13 cups (3 liters) of fluids, and women should drink 9 cups (2.2 liters) of fluids each day.

• This includes all types of beverages consumed throughout the day, not just water. While all fluids contribute in some way, some (like water) are more effective and absorbed more quickly.
• You don’t need to measure every ounce of fluid intake, just drink enough to stay hydrated and avoid thirst.
• Remember, water is lost through breathing, sweating, and showering. If these activities occur more frequently or over a longer period (such as when you're sick or exercising), you’ll need to drink more fluids to compensate for the loss.

Get adequate sleep. Adults between the ages of 18 and 64 should aim for 7-9 hours of sleep every night, while those over 65 should aim for 7-8 hours. Sleep duration plays a significant role in your mood, energy, and long-term health. In addition to ensuring you get enough rest, here are some essential sleep guidelines to follow:

• Stick to a consistent sleep schedule, even on weekends.
• Set a regular bedtime each night without exceptions.
• Ensure your bedroom is dark, quiet, and cool.
• If you're having trouble sleeping, consider investing in a new mattress or pillow.
• Avoid caffeine a few hours before bed.
• Use your bedroom solely for sleeping (and intimacy).

Exercise regularly. To reap health benefits, adults should engage in at least 150 minutes (2 ½ hours) of moderate-intensity exercise per week or at least 75 minutes (1 ¼ hours) of high-intensity exercise weekly. Combining moderate and vigorous activity each week is also beneficial.

• Each activity session should last a minimum of 10 minutes and be spread throughout the week.
• For even more health benefits, aim for 300 minutes (5 hours) of moderate activity or 150 minutes (2 ½ hours) of vigorous exercise each week.
• In addition to aerobic exercise, adults should also include muscle-strengthening activities at least twice a week.

Enjoy your meals. Sometimes we eat more than we need without realizing it, often because we're distracted by other tasks, like working or watching TV. Instead of eating mindlessly, take the time to appreciate your food. Avoid distractions and savor each bite, eating slowly.

• By eating slower, you'll be able to listen to your body more effectively. When your body signals that you're full, stop eating.
• Over time, you'll learn how much food is enough for one meal, and you'll only serve that amount on your plate. Any leftovers can be saved for later or shared with others.

Get annual eye exams. Eye exams can detect a range of issues beyond just vision problems, including early signs of diabetes, high blood pressure, and arthritis. Regular eye checkups ensure you're receiving proper care (such as prescription glasses or contacts) and help maintain your overall health.

• Not wearing glasses when needed or using incorrect lenses can cause other health problems like headaches. Be sure to update your prescription regularly to avoid further complications.
• In addition to routine exams, protect your eyes daily by following these tips:
  • Wear sunglasses every day, even in the winter, and use a cap with a brim to shield your eyes from bright light.
  • Wear safety glasses whenever you're working in potentially hazardous environments.
  • Use protective eyewear during sports activities.

Have annual dental checkups. Good health includes taking care of your dental health. Visiting the dentist at least once a year ensures your teeth and gums remain in optimal condition. These visits can also help identify potential health problems early. Just like eye exams, dental checkups can reveal underlying health issues before other symptoms arise.

• Good oral health also involves brushing and flossing regularly.
• Ideally, brush your teeth after each meal, but at the very least, brush once a day before bedtime.
• Make sure to floss at least once a day, preferably after brushing your teeth and right before going to bed.

Quit Smoking. If you smoke, one of the best things you can do for yourself is quit smoking. It's never too late to stop. No matter your age, quitting will quickly bring health benefits.

• Quitting smoking can have an immediate positive impact on your health, such as reducing the risk of heart disease, cancer, and respiratory issues.
• Depending on how much you smoke, you might even save some money that can be used for other things.
• Most states and cities in the U.S. offer free programs to help you quit smoking, so you're not alone in this process.

Build and Maintain Healthy Relationships. Connecting with others brings significant benefits to your mental health. Friends and family can help reduce stress and increase overall happiness. These relationships make you feel supported and valued, leading to greater happiness and less loneliness.

• Personal relationships are often beneficial to your health. For example, loneliness can raise blood pressure, and bonds with others can actually help increase life expectancy.
• Your relationships with family and friends should be supportive. Otherwise, they may not have a positive effect on you. It's important to have at least a few people, either friends or family members, who make you feel comfortable, with whom you can share anything without judgment. These are the people who can help you through challenges and make you feel valued and respected.
• If you're looking to make new friends, consider activities like signing up for an interesting class, joining a book club, participating in an outdoor club, or volunteering for a nonprofit organization.

Help Others. Helping others not only benefits them, but it also has a positive impact on you. By helping others, you can boost your happiness, feel fortunate to be yourself, connect with others, feel useful and valuable, reduce anxiety, and find meaning and purpose in life.

• There are plenty of charities and nonprofit organizations that need volunteers for various tasks. However, helping others doesn't always need to be through an organization. It could be something as simple as carrying a neighbor's groceries or shoveling their driveway after a snowstorm.

Reward Yourself. Occasionally, you should give yourself the chance to experience joy, happiness, and satisfaction. For instance, laughter is known to help alleviate pain, relax muscles, reduce anxiety, and benefit the heart and lungs. Here are a few ways to bring joy into your life:

• Read a funny story when you're feeling down or bored.
• Place uplifting images in places where you can easily see them to boost your energy.
• Watch a comedy show on TV or at the movies, or listen to it on the radio while driving.
• Look for funny pictures on websites like I Can Has Cheezburger!
• Laugh at yourself and the silly situations you find yourself in.
• Color in an adult coloring book or join a coloring party with friends.
• Sign up for a class or activity you've always wanted to try, such as pottery or stained glass making.
• Spa treatments like getting a manicure, massage, or facial (or all three!) can also be a great way to treat yourself.

Focus on your spiritual life. Spiritual life isn't necessarily tied to religious organizations. It may involve understanding (or striving to understand) the purpose or meaning of one's existence. Generally, spirituality can help you believe in a higher power or force, give you a sense of purpose and meaning, help you process suffering, foster connection with others, and remind you that true goodness exists in this world.

• Spiritual life can involve joining or maintaining faith in a religious organization, or it can simply involve focusing on your own concept of a higher power.
• Meditation practices such as deep breathing, mindfulness, contemplation, and chanting can help you concentrate your energy and enhance your sense of inner peace.

Learn coping strategies. Life isn't always perfect or happy. Managing your health means learning to handle difficult moments by developing strategies that can help you understand, face, and ultimately feel better. There are several habits you can adopt to deal with the negatives in life, including:

• Write down your thoughts and feelings about a negative event. Use this opportunity to express yourself about the situation (on paper). Once you've written it down, you'll feel better as you've organized your thoughts and released the pressure of the situation. Ideally, you’ll be able to move on from that challenge and forget it happened.
• If the issue you're facing is more logical than emotional, treat it like any other problem. Write down the problem and all possible solutions. Assess the pros and cons of each option. Choose the solution that seems most effective for you and reinforce the positive reasons for choosing it. Then, put the solution into action.
• Sometimes we worry excessively about a problem. It's not because you want to, but because you can't control it. When you feel anxious about a situation, take a step back and ask yourself how serious the concern really is. Are you exaggerating the situation?
• Understand that you can't spend every day worrying. So, if you need to worry, set aside a specific time each day to do so. Once you’ve allocated time for your worry, stop and remind yourself of the good things that are happening in your life to remind yourself that things might not be as bad as they seem.

Regularly check the medications you are using. Keep in touch with your doctor or pharmacist to ensure that your medications are still effective. You should also consult them whenever you fill a new prescription or buy over-the-counter medications to make sure there are no potential interactions between drugs.

Annual hearing checks. Schedule an appointment with an ear specialist to have your hearing tested at least once a year. If your hearing ability has changed since your last checkup, you may need to update your hearing aids accordingly.

Inspect for hazards in your home. Thoroughly check each area of your house to eliminate any potential risks that could cause injury or falls. Ensure that all spaces are properly lit. Stair railings should be secure and reliable. Install handrails in areas prone to slipping and falling (such as bathrooms, bathtubs, etc.).

Join the Chronic Disease Self-Management Program (CDSMP). Developed by Stanford University, CDSMP is now used by public health departments and health organizations across North America and Europe. This program will help you develop strategies to manage any chronic condition like diabetes, arthritis, or heart disease.

• If you're in the U.S., you can visit your state health department's website to find information about local programs. Many areas offer this program for free.

Encourage your child to develop better eating habits. Only 20% of middle school students in the U.S. consume at least five servings of fruits and vegetables every day. Teenagers should be encouraged to eat not just fruits and vegetables but also wholesome, unprocessed foods more regularly. Avoid fast food and pre-packaged meals. Promote home-cooked meals made from fresh ingredients.

• One quick way to adjust to a healthier diet is to reduce calories from sugary drinks, juices, energy drinks, milkshakes, etc.

Promote physical activity. For good health, children need at least 60 minutes of physical activity each day. However, it doesn’t have to be 60 continuous minutes—it can be broken up into 10-15 minute sessions.

• No matter the season or weather, encourage your child to play outside as much as possible.
• Parents should join in physical activities with their children—not only for family bonding but because physical activity is beneficial for adults too.
• Set family activity goals to work towards together. Participate in charity events like marathons or walkathons as a family.

Ensure children get enough sleep. Kids need around 9 to 10 hours of sleep each night for optimal function. Insufficient sleep can affect their thinking abilities, learning, and decision-making. Lack of sleep also increases the risk of obesity, diabetes, high blood pressure, heart disease, and depression in children.

• Help your child sleep enough by setting a bedtime and a consistent sleep routine. Set a bedtime for your child to follow each night, even on weekends. Avoid using computers or watching TV one hour before bed. Use that hour for relaxing activities like brushing teeth or reading books.
• Both children and adults need a dark room for a good night's sleep. Make sure your child's bedroom is dark, and the bed is only for sleeping.
• Avoid large meals just before bed. This not only prevents stomach disorders that may disrupt sleep but also reduces the chance of nightmares. Children should also avoid drinking too much water before bed to avoid nighttime bathroom trips.

Limit screen time. All electronic devices, including TVs, computers, and phones, should have usage limits each day. Once your child hits the screen time limit, encourage physical activities that don’t involve technology.

• Designate areas in your home, like around the dining table, as "no-tech zones" where no electronic devices are allowed — for BOTH parents and children. Instead, encourage face-to-face conversations (old-school style).

Teach your child online etiquette. Many children have never known a world without the internet. They interact, play, and learn online. However, children must understand how to behave appropriately in the online world and use the internet's benefits wisely.

• Parents should set a good example in online communication. Kids often imitate adults, so if you use inappropriate language or act rudely online, they may follow suit. If they see you behaving respectfully, they’ll likely do the same.
• Teach your child about cyberbullying. Don't hide stories of online bullying from your child; instead, talk about it openly. Discuss appropriate responses to such situations (e.g., talking to a parent or teacher, avoiding posting personal photos or information, etc.).
• Familiarize yourself with the software and apps your child uses when they are online or on their phone. Don’t rely on your child to teach you what they’re doing online.

• For information on recommended daily servings for each food group, refer to Canada's Food Guide at http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.php.
• To track your food intake and exercise, try using the USDA’s SuperTracker at https://www.supertracker.usda.gov.
• For detailed information on Stanford University's Chronic Disease Self-Management Program, visit http://patienteducation.stanford.edu/programs/cdsmp.html.
• For more on mental health symptoms and treatments, visit the Canadian Mental Health Association website at http://www.cmha.ca/mental-health/, or the U.S. National Institute of Mental Health at http://www.cmha.ca/mental-health/.