You made it through 2017 with the resolve to make healthier choices for you and your family in the new year. The good news is that the Southern Nevada Health District has a host of resources and information to support you in your journey. And, you don’t have to make big changes or try to completely makeover your life all at once. Start small. Want to start eating healthier? Add a piece of fresh fruit to your lunch or a small salad. Want to start an exercise program? No need to join an intensive exercise boot camp if you are new to a workout regimen. Take a walk after dinner, and as your fitness level increases advance your workout accordingly.
Here are additional tips and resources to help you have a healthy and active New Year!
Make healthy food choices. Eating healthy means choosing fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products. Choices also include lean meats, poultry, fish, beans, eggs, and nuts. A healthy diet is also low in saturated fats, trans fats, cholesterol, salt, and added sugars.
For more information and resources check out the Health District’s GetHealthClarkCounty.org website. The Eat Better section contains information on Nutrition Basics, links to Farmers Markets, Community Gardens, and our Nutrition Challenge program. You can also download our Half My Plate app to determine your recommended amounts of fruits and vegetables, our SNAP Cooking app for healthy recipes, or our Sugar Savvy Beverage app to find out how much sugar is in the beverages you consume.
Be more active. Moving more is crucial to improving your overall health. Regular physical activity not only improves your overall health and fitness, it reduces your risk for many chronic diseases. The recommended guidelines are probably more flexible than you think – many different types of activities can count towards your goal of being more active. For more on the guidelines, visit the Centers for Disease Control and Prevention’s Physical Activity Basics website.
Additional information and resources are available on the Get Moving section of the Health District’s GetHealthyClarkCounty.org website.
Quit smoking. Within 20 minutes of smoking your last cigarette, your body begins to repair itself. Your blood pressure drops and the temperature of your hands and feet returns to normal. Eight hours after you quit, the carbon monoxide level in your blood drops to normal. Twenty-four hours after quitting, your chance of a heart attack decreases, and two to three months after quitting your circulation improves, and your lung function increases up to 30 percent. The improvements to your health only continue with time, and 15 years after quitting, your risk of heart disease is that of a nonsmoker.
If you are looking to quit, there are resources to help. The Nevada Tobacco Quitline is a free phone-based service for Nevada residents who are 13 years of age or older. The program is also available online and provides one-on-one coaching and nicotine replacement therapy for qualified individuals. Call 1-800-QUIT-NOW or 1-800-784-8669 from a Nevada area code, or access the program online at www.nevadatobacoquitline.com. The Nevada Tobacco Quitline is also available in Spanish at 1-855-DÉJELO-YA (1-855-335-3569).
For additional resources, including information on e-cigarettes, go to GetHealthyClarkCounty.org’s Live Tobacco Free website.