Looking to get healthy this year? Start out with these five tips from White Plains Hospital experts.
1. Start Small
“Consistency in adhering to a routine is the key to becoming — and staying — healthy. For example, exercising for just 10 minutes every day can often be more beneficial than exercising for one hour once or twice a week. Be kind to yourself and set realistic, attainable goals instead of going on aggressive crash diets or doing occasional, high-intensity exercises. It may take longer to see or feel the difference, but those efforts will be much longer lasting.”
—Dr. Heidi (Huan) Wang, Bariatric Surgeon
White Plains Hospital, 914.948.1000
2. Prioritize Sleep
“Restful sleep is the foundation for many other aspects of physical and emotional health. To improve your sleep routine, start by going to sleep at the same time each night. Also, low-intensity physical activity such as a walk outside can help regulate your sleep cycle, even if it’s just a few minutes per day. Finally, exposure to some sunlight during the day helps your pineal gland regulate your circadian rhythm so you can sleep at night and keep your energy up during the day!”
—Dr. Julia Krim, Family Medicine Physician
White Plains Hospital Physician Associates (WPHPA) Pleasantville, 914.849.4100
3. Pack Your Plate with Fruits & Vegetables
“Eating a balanced diet can help prevent a variety of chronic conditions, including type 2 diabetes, which is on the rise globally. While each person’s nutritional needs are unique, I find that following the MyPlate model (myplate.gov) is helpful. It’s an easy way to remember to fill half of your plate with fruit and vegetables at each meal, balanced by protein, grains, and dairy.”
—Dr. Gayotri Goswami, Endocrinologist
White Plains Hospital Physician Associates (WPHPA) Larchmont, 914.849.7400
4. Replace Your Running Shoes
“For both new and experienced exercisers, having the right equipment is important. Overuse injuries as a result of worn-out shoes are common. If you are a runner and/or walker, keep in mind that you should replace your sneakers after approximately 300 to 500 miles, or after you notice wear on the tread pattern.”
—Dr. Mark Klion, Orthopedic Surgeon and Sports Medicine Physician
White Plains Hospital Physician Associates (WPHPA) Orthopedic Surgery West Harrison, 914.849.7897
5. Turn Down the Volume
“Many of my patients listen to music with earbuds for an extended period, and I recommend that they keep the volume levels at under 70 decibels to be safe. (Most earbuds go up to about 100 decibels.) The National Institute of Occupational Safety and Health, which determines when workplaces need to provide hearing protection to prevent noise-induced hearing loss, will say you need protection if you’re exposed to 85-90 decibels for eight hours at a time. Having some buffer from that value is ideal.”
—Dr. Clare Dean, ENT Physician
White Plains Hospital Physician Associates (WPHPA) Armonk and Scarsdale Medical Group Harrison, 914.849.3755