10 Steps to a Healthier You

Staying active is huge for your health. It can reduce your risk for a host of conditions – like heart disease and diabetes – while improving your balance and cognition. And as you age, active living can help you live independently, longer. The current recommendations for adults are at least 2.5 hours of moderate-intensity exercise per week, along with strength training or balance exercises a couple times per week. If that’s overwhelming, no worries. Start small and work your way up.

With Wyoming’s winter weather, we definitely need to get creative with our workouts! But even if you’re snowed in, you can move at home through exercises like strength training, yoga, or dance. Your provider can advise you on how to create a solid exercise plan and safely enjoy it.

We know a healthy diet is important, but it can be tough knowing exactly what that looks like. Research shows that a nutrition plan with lots of veggies and fruits, along with healthy fats and whole grains, can bring many health gains. As for the stuff to cut down on or cut out completely, think overly processed foods, meat, excess sugar, and alcohol.

These are general guidelines, but everyone is unique. You may have specific needs due to health conditions or allergies. You may also have specific goals in mind, like lowering your cholesterol or losing weight. Check in with your provider to develop a plan. And remember, consistency is key!

Speaking of your provider, it’s important to schedule an annual checkup, even if you’re feeling okay. These appointments are a great time to assess your overall health and catch problems early on. Remember, health issues like high blood pressure or high cholesterol often don’t show symptoms until the situation becomes more serious.

Your primary care physician is your partner in your health journey. Maximize this time with your doctor to ask questions about your health or share any symptoms you may be experiencing. No question is too small or too strange!

Spending time in nature enriches your body, mind, and soul. Studies continually find that being outdoors brings many health benefits, from reduced stress and anxiety to improved focus and creativity. Engaging outdoors can also increase the time you spend exercising and strengthen your social connections.

You don’t have to be an extreme athlete or adventurer to gain the benefits of nature. Simply going on a walk or doing a bit of gardening can bring a major boost. So as you’re working on your health goals, make plans to get out there. Just remember to wear sunscreen!

Don’t underestimate the value of a good night’s sleep! Chronic poor sleep is linked to a host of health issues, including high blood pressure (hypertension), obesity, and even dementia. Exercising during the day, creating a relaxing bedtime routine, and reducing screen time and caffeine intake before bed can help you ease into a solid night’s rest.

For some, barriers to sleep may occur during certain seasons, like pregnancy or menopause, or come from specific health conditions, like sleep apnea.  We operate a sleep lab at our hospital, where we conduct sleep studies to determine the root cause of sleep issues. Our ear, nose, and throat (ENT) specialist Dr. Affleck is also specially trained to perform Inspire surgery – a minimally invasive procedure to treat obstructive sleep apnea (OSA).

Pap tests. Mammograms. Colonoscopies. Don’t overlook these essential appointments. Patients sometimes put these screenings off due to busyness or the fear of an unfavorable diagnosis. But the earlier we can detect issues, the better.

Recommendations for how often you need preventive screenings varies based on your age and medical history, so talk to your provider to get yourself on track. You’ll have peace of mind knowing you’re taking these important steps for your health.

Staying diligent with vaccinations for diseases like COVID-19 or flu is an essential step in protecting yourself and your loved ones from serious illness. Vaccines are comprehensively researched, safe, and effective.

Depending on your age, you may also be eligible for other immunizations, too – for example, to guard yourself against HPV, RSV, or shingles. Recommendations for how often you need a shot or what time of year is best to schedule it varies based on the immunization. If finances are a concern, the Wyoming Department of Health can direct you to resources that may help.

Going smokefree – and by that we mean cigarettes, e-cigarettes, or other products with nicotine – is a major step towards a healthier you. According to the American Lung Association, nearly 500,000 people in the US die each year from tobacco use and secondhand smoke exposure. Smoking can increase your risk for many health conditions and events, including cancer, COPD, pregnancy complications, heart attack, and stroke.

The journey to smokefree can be a tough one, but you’re not alone. Your provider can offer lifestyle guidance and possibly medication to help manage cravings and withdrawal symptoms. We also provide counseling to help you break free from substance use.

We all experience stress, but severe or chronic stress can create an unhealthy snowball effect. For example, stress can bring on anxiety or depression, or cause insomnia or migraines. 

There are many ways to manage stress, and a lot of them are on this list. Exercising, connecting with nature, and staying away from smoking or alcohol can all help you manage stress and sustain a strong mindset. Journaling, breathing techniques, or talking with a trusted loved one can also help. If you need support in managing stress, our providers and counselors are here for you.

Remember that hobby you once loved but haven’t made time for in awhile, or that activity that’s peaked your interest? Now’s the time to do it. Research shows that staying engaged with meaningful hobbies and activities brings a lifetime of health benefits, like reduced stress and strengthened resilience.

From social media to 24/7 news, there’s no shortage of noise trying to take up your free time. But engaging in thoughtful activities can build you up instead of bring you down. So dive into that book series. Get back to knitting or painting. Sign up for that volunteer shift. Doing so can improve your quality of life, while improving your health, too.