New Year's resolutions for health

It’s time to consolidate New Year’s resolutions for 2019. What is most important for the year ahead, amid escalating climate change, political turmoil in Washington, D.C., economic uncertainty across the globe and big questions about the future of health care?

Start with a checkup

Find a primary care provider. If you have one, go in for your annual visit. January is a good time to check in and check up for a year of optimal health. Manakai o Malama typically has an influx of new patients in January and expands staffing.

With joints and tendons, we can typically trust our bodies if pain-free and functioning well. In contrast, diabetes, high blood pressure, high cholesterol, early cancers and heart, liver and kidney disease are detectable only with a good examination and proper screening. Make that appointment now.

Create a lifestyle plan

>> Tips for success: Set goals that are achievable. Does it fit in the schedule? How far away? Goals should be enjoyable, not humbug. Solid support, whether it is a weight-loss challenge among co-workers, a workout partner or a good coach, is key.

>> Watch the mouth: Remember, no amount of exercise will make up for a consistently unhealthy diet, especially without portion control. Green vegetables are key, but if unaccustomed to raw greens, steam them lightly. Consume lean protein regularly and limit the simple carbs. Go for local, organic and non-GMO. Enjoy the farmers market and make eye contact with the person who grew the food you will eat. Pick a vice and cut back. Give up some sodas, smokes or a scoop of rice.

Tune in to what comes out of the mouth as well. Negative chatter is so habitual. It affects mental health and human relationships and has no upside in business. People who practice not talking stink seem to live in a better place. Still, we need courage for straight talk and for sharing what we truly feel. Yup, suppression also breeds illness. And laugh.

Remember, the mouth and nose are also for breathing. When angry or fearful, we don’t exhale fully. When emotionally down, inhalation is shallow. Try to take five minutes daily to sit and reflect on the breath. Just notice the pattern.

>> Move the body: When Americans think exercise we think “cardio” and “resistance” training. For cardio it’s best to get the heart rate up with a good sweat six days per week. Twenty minutes three times per week is the minimum. If overweight or over 40 and out of shape, first get medical clearance to avoid a heart attack or stroke. For resistance training, weights work if the technique is solid. Swimming is terrific, especially if limited to low-impact activity.

Appreciate the value of flexibility training. It deserves equal time. Yoga is hard to beat if taught by a good instructor, and can be enjoyed by almost anyone. Be cautious with the big yoga chains that have commoditized the ancient art. Yoga is especially important for those who do sports that use one arm or that require the body to twist in the same direction each time such as golf, tennis or baseball. Manakai o Malama continuously sees joint injuries and sprains among those who have omitted a routine of flexibility training.

The determined streak to keep breaking our personal fitness records is a rush, but there comes a point in the life when the priority shifts to staying healthy and pain-free for the long term.

Cultivate the mind

Perspective is everything. I like to fish. It struck me once after pulling a big bull mahi on board that for one person catching a fish is just a trophy, while the next person is harvesting a sacred life to feed the ohana. The point is that perspective is everything, but there is a tendency to be so habituated, so close to it that we fail to recognize what really drives our actions. Take a few minutes each day to reflect, observe and reaffirm those New Year’s resolutions.

--- Ira Zunin is medical director of Manakai o Malama Integrative Healthcare Group and Rehabilitation Center and CEO of Global Advisory Serv­ices Inc.