In his monthly column, Dr. Kent Herbert answers your questions related to health care matters. Simply submit your question to stefaniw@newfalconherald.com. It’s your chance to ask the doc.Question: What steps can I take to improve my health in the new year?Answer: Many people start the new year by making resolutions, which often involve healthy living. The beginning of the year is a great time to dedicate oneself to better health and to implement easy steps to achieve it. When doing so, it is important to choose measures that are doable and sustainable throughout the year. Here are a few things you can do to improve your health.Eat less sugarIt is important to reduce sugar in your diet. Many people have family history of or are at risk for developing adult-onset diabetes. Eating excessive amounts of sugar can bring this on faster. Sugars are a type of carbohydrate essential for the diet. But one should eat complex carbohydrates, such as fiber and whole grains, and avoid simple sugars. Become familiar with food nutritional labels, and choose foods that are low in carbohydrates and have very little sugar content. It is also important to avoid fast food and processed foods, as these often contain high levels of sugar.Get regular aerobic exerciseIt is important to get regular aerobic exercise, such as running, fast walking, biking or swimming. Often, the best way to do this is to join a gym, both for the motivation and the variety of exercise provided. While it is beneficial to get exercise in your everyday life, such as walking at work and playing with children, it is equally important to spend at least 30 minutes three or four times a week getting exercise to raise your heart rate and break a sweat. Regular physical exertion can lower your blood pressure and cholesterol and increase your energy levels.Get a physical examIt is important to have an annual physical exam with blood work and to know several important numbers. One should know his or her blood pressure, fasting blood sugar, LDL (bad) cholesterol and HDL (good) cholesterol. It is also important to know the standards for these and what you can do to improve your numbers, if needed. Be aware the standards for these are changing. For example, a blood pressure of 140/90 was once considered acceptable, but is now known to be too high. Your doctor can check your numbers and show you where you stand in relation to an accepted goal. Have a complete skin examAlmost all skin cancers are preventable if caught early and are often easily treated. When you have a physical, ask your doctor to check your skin from head to toe and to recommend treatment for any concerning skin spots. It is also important to wear sunscreen and avoid excessive sun exposure and tanning booths.Avoid unnecessary medicationsEspecially in children, many over-the-counter medications are not effective for what they are meant to treat and pose unnecessary risks when taken. If a medication is needed, it is best to stick with single medications and avoid combinations. Know your family historyResearch your family history in as much detail as you can. If cancer runs in your family, for example, find out who had it, the age they were diagnosed and their relationship to you. Your doctor can use this information to tailor a plan for you to prevent disease. By implementing one or more of these measures, you can ensure that you will improve your health and prevent disease. It is far easier to prevent disease than to treat it. You are sure to feel better by achieving better health. If you are serious about living a healthy lifestyle and need help, see your doctor.Dr. Kent HerbertBoard-Certified Family PhysicianFalcon Family Medicine7641 McLaughlin RoadFalcon, CO 80831(719) 494-2006(719) 494-8448 faxwww.FalconFamilyMedicine.com
