5 Tips to Create Your Personal Health Care Plan

Following are five tips to help you successfully develop a personal health care plan.

1. Diet and Nutrition

A healthy eating plan should include a variety of nutritious foods and limit foods that are unhealthy. A diet rich in fruits, vegetables, whole grains, lean meats and low-fat dairy can contribute to smart eating, disease prevention, and positively impact your whole body. Try adding these super foods to your diet to enhance a healthy eating pattern:

• Berries – Berries are high in fiber and antioxidants.
• Tomatoes – High in vitamin C and lycopene.
• Cruciferous vegetables like broccoli, brussel sprouts, cabbage, cauliflower, kale, collard greens, radishes, and turnips are an excellent source of sulforaphane, fiber and vitamins which may reduce the risk of certain cancers.
• Whole grains – A good source of both soluble and insoluble fiber, they also contain vitamin B, minerals, and phytonutrients and have been shown to lower cholesterol and protect against heart disease.
• Dark, leafy greens are a good source of vitamin A, vitamin C, calcium, and fiber.
• Oatmeal, quinoa, and brown rice can also add more fiber to your diet.
• Legumes includes all types of beans as well as soybeans and peas. They are an excellent source of fiber, folate, and plant-based protein and may help reduce the risk of heart disease.
• Nuts – A good source of plant protein, they contain monounsaturated fats, which may help reduce the risk of heart disease.
• Lean cuts of meat including chicken and turkey.
• Fish is a good source of protein and omega-3 fatty acids, which help prevent heart disease. Salmon, tuna steaks, mackerel, herring, trout, anchovies, and sardines contain high levels of omega-3 acids.
• Yogurt is a good source of calcium and protein, and it contains probiotics; a "good bacteria" that can help your digestive system.
• Olive oil is a good source of vitamin E, polyphenols, and monounsaturated fatty acids that may help reduce the risk of heart disease.
• Choose organic when possible, especially animal proteins and diary
• Drink plenty of water to stay hydrated – You should be drinking half your body weight in ounces of water each day.

Foods to avoid:

• Excess sugar
• Fried foods
• Butter and shortening – For cooking replace with olive oil.
• Foods high in salt
• Fast food
• Ultra Processed foods including packaged foods like cookies, chips and cakes.
• Sugary sodas and drinks
• Limit alcohol
• Reduce intake of red meat

2. Exercise and Physical Activity

Physical activity is a vital part of staying healthy. Sedentary lifestyles have been linked to many medical issues. The Department of Health and Human Services (HHS) recommends getting at least 150 minutes of moderate aerobic activity or at least 75 minutes of vigorous activity every week. For even more health benefits, the HHS guidelines suggest getting 300 minutes of aerobic activity weekly.

• Moderate activities include walking, biking, swimming, even mowing the lawn.
• Vigorous exercise includes running, aerobic dance, cycling and exercise classes, and swimming laps.

In general, you should aim for at least 30 minutes of moderate physical activity every day. Even brief bouts of activity offer benefits – try taking three 10 minute walks per day – it all adds up. The most important thing to remember is making physical activity a part of your lifestyle.

Strength Training

Strength and resistance training are also an important part of maintaining your physical health as it can strengthen your muscles and improve your body composition especially as we age. Some types of strength training can also keep your bones healthy. The NIH recommends doing strength training for all the major muscle groups two or more days a week. If strength training is new to you, start slowly and use small amounts of weights to start. You can use weights, resistance bands or even your own body weight.

3. The Benefits of Sleep

Getting quality sleep on a regular basis is an important component of overall health. A good night’s sleep offers numerous benefits and can affect the body both mentally and physically. Studies show that getting enough sleep can improve your mood and mental function, reduce stress and anxiety, regulate your blood sugar, and can help you maintain a healthy weight.

Sleep studies also suggest that inadequate sleep can impact the body’s immune response to infection. Chronic sleep loss may make you more susceptible to common infections, such as a cold. Getting continuous, quality sleep can lower your risk of getting sick as well as developing serious health problems like heart disease and diabetes.

For athletes, sleep is a key factor in recovery; most athletes require at least eight hours of sleep each night for restoration to rest their muscles and improve their performance.

Tips for Getting Better Sleep

• Keep a consistent sleep schedule – go to bed and wake up at the same time every day.
• Create a restful sleep environment – make sure your bedroom is dark, quiet, and cool, and your mattress, pillows and bedding are comfortable.
• Practice relaxation before bed – read a book, take a bath, or meditate.
• Unplug – stay off your phone or tablet and avoid watching television right before bed; the blue light from these devices makes you more awake.
• Daily exercise can help with sleep, but refrain from exercising at least an hour before bed as it can make you more awake.
• Limit daytime naps – long naps can interfere with nighttime sleep.
• Avoid alcohol, nicotine and caffeine as well as heavy or large meals close to bedtime.

4. Prioritizing Mental Health

It is important to pay attention to both your physical and mental health to achieve overall wellness. While sleep, exercise and good nutrition can all contribute to a positive mental state, there other behaviors that that you can incorporate into your daily life that can boost your mental well-being.

• Practice mindfulness to reduce stress and anxiety – this can be achieved with techniques like meditation or breathing exercises.
• Connect with others – spend time with friends and family.
• Spend time in nature – spending time outdoors can improve your mood, reduce feelings of stress, and have a relaxing effect on your mind.
• Practice gratitude – remind yourself of things you are grateful for every day.
• Participate in healthy activities you enjoy – like listening to music, reading, playing sports, or hobbies.

“Self-care is not selfish,” says Dr. Graham. Self-care looks different for everyone, and it is important to find what works for you and your lifestyle to nurture your mind and care for your mental health. If you are struggling with your mental health, counseling or therapy may be beneficial. A mental health professional can help you find the right treatment.

5. Partner with Your Primary Care Physician

Primary care is key to your health management because it covers prevention, health promotion, wellness, and treatment for variety of health concerns and conditions. Establishing a long-term personal relationship with a primary care physician (PCP) is an important part of your health care plan.

Regular physical exams and appointments can help catch potential health issues early – often before symptoms appear. Your PCP can help you stay up-to-date on crucial vaccines and important screenings. They are also your main point of contact to coordinate and refer you to any specialized care you may need. Partnering with your PCP and receiving preventive care is an essential part of having the best possible health outcomes and an improved quality of life.

By taking a proactive approach to your health by incorporating these key components, you are on the road to a successful health and wellness plan.

Find Care at Catholic Health

Find a Catholic Health doctor near you. Or call 866-MY-LI-DOC (866-695-4362).

Visit our Center for Integrative Medicine and Optimal Health or call 516-302-8535 for more information.