Top 5 Health Resolutions for 2024
Boost your health in 2024 with expert advice! Dr Leana Wen recommends prioritizing exercise, quitting smoking, limiting alcohol intake, avoiding ultraprocessed foods, and nurturing social connections Enhance your well-being with these 5 key resolutions
Transform your life in 2024 with our Life, But Better tips on sleep, nutrition, exercise, stress management, and more. Begin your journey with our evidence-based fitness advice. 'Tis the season for setting goals, and many are seeking ways to improve their overall well-being. Which changes will have the most impact on their health?
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CNN's wellness medical expert Dr. Leana Wen emphasizes the importance of five key lifestyle choices: increasing exercise, stopping smoking, reducing alcohol consumption, cutting ultraprocessed foods, and improving social connections. As an emergency physician and professor of health policy and management at George Washington University's Milken Institute School of Public Health, Wen's expertise sheds light on the significance of these habits and how individuals can begin implementing these changes. She also brings valuable experience as a former health commissioner in Baltimore.
CNN: Let's talk about the impact of exercise on overall health. How much physical activity is needed to see significant benefits?
Dr. Leana Wen: According to the US Centers for Disease Control and Prevention, adults should aim for 150 minutes of moderate- to high-intensity exercise each week. Recent research has shown that meeting this recommendation can have significant health benefits, including a 31% lower risk of death from any cause, a 29% lower risk of dying from cardiovascular disease, and a 15% lower risk of death from cancer, compared to those who are inactive. This data was collected from a review of 196 studies.
Besides the obvious impact on physical health, exercise also has many other benefits, including lowering the risk of dementia and improving mental well-being.
The study revealed that engaging in just half the recommended amount of physical activity still resulted in significant health benefits. For example, participating in 75 minutes a week of moderate-intensity activity was linked to a 23% decreased risk of early death, as well as a 17% lower incidence of cardiovascular disease and a 7% decrease in cancer risk.
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Key Takeaways:
- Aim for 150 minutes of exercise per week, but even just 11 minutes a day can make a big difference.
- Activities like brisk walking, taking the stairs, and vigorous housework all contribute to achieving this goal.
- Regular exercise can reduce the risk of death by up to 31% and has additional health benefits, such as lowering the risk of dementia and improving mental well-being.
CNN: Why is quitting smoking one of your top recommendations?
Wen: According to the CDC, cigarette smoking is the primary cause of preventable death in the US. Smokers face a significantly higher risk of developing heart disease, strokes, and lung cancer compared to nonsmokers. They are also at a much higher risk of dying from chronic obstructive pulmonary disease.
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The extent of damage to the body is determined by the duration and amount of smoking. It is essential to note that quitting smoking can help to reverse many harmful effects. Breaking the habit has positive health effects, such as lowering the risk of cardiovascular disease, lung disease, and cancer. The sooner one quits, the better, but those with existing heart and lung disease can still benefit from stopping smoking.
There are numerous resources available to assist individuals in quitting smoking, such as nicotine replacement products, medications, apps, and support groups. I encourage current smokers to consult with their physicians about these options.
CNN: The list also includes alcohol. What amount is considered excessive, and when should individuals think about cutting back on alcohol consumption?
Wen: There are two factors to consider. The first is the amount of alcohol being consumed in relation to guidelines. According to the Dietary Guidelines for Americans, adults of legal drinking age should limit their alcohol intake to two drinks or less per day for men and one drink or less per day for women.
Those who exceed the Dietary Guidelines for Americans on drinking or who engage in "heavy" or "binge" drinking should consider reducing their alcohol intake.
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According to the CDC, "heavy drinking" is defined as consuming 15 or more drinks per week for men and eight or more drinks per week for women. "Binge drinking" is typically described as having five or more drinks in one occasion for men and four or more drinks for women.
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Individuals who surpass recommended dietary limits, engage in heavy or binge drinking, should consider cutting back on their alcohol consumption. It is crucial to also evaluate whether alcohol consumption is negatively impacting work, family, or social life, as this could indicate a problematic relationship with alcohol.
For those questioning their alcohol consumption, participating in Dry January can be a beneficial option to test their ability to abstain from alcohol for a month. However, individuals who heavily drink on a daily basis should not abruptly stop. They should seek guidance from a physician to develop a proper treatment plan.
CNN: Why did you choose to focus on cutting ultraprocessed food when discussing food specifically?
Wen: Obesity is the second leading cause of preventable death in the US, after cancer. With more than 40% of American adults suffering from obesity, it is important to address this issue to prevent adverse health outcomes.
Addressing obesity is complex. There are promising new drugs that may help many individuals. The food that we consume also has a major impact on our metabolic health.
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New research shows a stronger connection between ultraprocessed food and cancer. These foods not only raise the risk of obesity, but also contribute to chronic diseases like heart disease, diabetes, and cancer. Ultraprocessed foods contain ingredients that are rarely found in home kitchens and are often loaded with additives that make them tastier and more appealing. These additives include preservatives, emulsifiers, artificial coloring and dyes, added sugars, as well as salts and fats.
These ingredients are meant to enhance the appeal of food, but they lack any health or nutritional benefits. In fact, some additives may be harmful, and highly processed food seems to lead to less satisfaction, resulting in increased consumption compared to less processed, whole foods. Research has indicated that people who consume processed foods end up consuming more calories and gaining more weight compared to those who follow a whole food diet with minimally processed food.
Completely avoiding highly processed food may be challenging, but we can make a conscious effort to consume more whole foods such as vegetables, fruits, nuts, whole grains, milk, fish, and meat. It's helpful to cut back on sodas, chips, and traditional "junk foods," as well as instant foods and other products with long ingredient lists containing additives.
CNN: Finally, social connection. There certainly appears to be a loneliness epidemic happening globally.
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5 ways to combat loneliness and improve social connections in 2024:
According to a 2023 survey conducted in 142 countries, almost 1 in 4 individuals aged 15 and older reported feeling very lonely or fairly lonely. The negative health impacts of loneliness and social isolation, including early mortality, are well-documented.
The start of a new year provides a great opportunity to focus on strengthening our social connections. Taking simple steps like prioritizing time to reconnect with friends and being fully present with our loved ones can significantly improve our emotional well-being and contribute to our long-term physical health. Not sure where to start? Check out behavioral scientist Katy Milkmans five strategies for achieving your New Year's resolutions.
