KNOXVILLE, TN (SPECIAL TO WLAF) – Start the New Year right by committing to you in 2022. Simple actions can make a big impact on your health overtime. Emily Lynch, DO, (in photo above) a primary care physician with Tennova Primary Care –Caryville and Tennova Primary Care – Clinton, shares a few to consider this year.

Safely connect with others. Spend time with friends, family and those you care about. You’ll benefit your mental well-being and your physical health. Studies show that people who have close friends and family are healthier and live much longer than those who do not.

Get your ZZZs. Set a consistent bed time and wake-up schedule to ensure you get at least seven hours of sleep each night. Poor sleep can drive insulin resistance, disrupt your appetite hormones, and reduce your physical and mental performance. It is also one of the strongest risk factors for weight gain and obesity.

“Sleep is a key component for your health,” explains Dr. Emily Lynch. “Sleep not only impacts your ability to function throughout the day, it plays a huge role in appetite, which factors to weight gain. Take the time in 2022 to focus on getting at least seven hours of sleep each night to help maintain a healthy weight.”

Minimize stress. Practice mindful breathing or meditation to bring moments of calm to your day. Stress has a negative effect on your health, affecting blood sugar levels, food choices, susceptibility to sickness, weight, fat distribution, and more. Books, podcasts or apps can teach you how to start a meditation practice.

Move more. Walk 30 minutes a day, five days a week and do muscle strengthening, like carrying groceries, at least two days a week. Walk with a partner for social connection and accountability. Movement can help you prevent, delay and manage chronic diseases, improve balance and stamina, reduce the risk of falls and improve your brain health.

Go outside. Walk around the yard. Work in the garden. Hike in the woods. Spending time in nature gives the benefit of vitamin D from the sun and helps with depression, exercise and even creativity.

Eat a rainbow. Colorful whole fruits and vegetables look great, are naturally more filling and better for you overall. A balanced diet with appropriate portions of produce, whole grains, lean meats and low-fat or fat-free dairy products helps prevent, delay and manage heart disease, type2 diabetes and other chronic diseases.

“Sleep is certainly not the only factor that impacts weight, “states Dr.Lynch. “Food and exercise are two key components for living a healthier life. Research the foods you are actually eating to ensure they are indeed healthy for you and exercise at least 30 minutes a day. Combine this with proper sleep patterns, you might be surprised how these impact your overall health.”

Visit your doctor. Go ahead and schedule your primary care physician andany specialists such as allergist, dermatologist, orthopedist orcardiologist. Put screenings on the calendar too, such as prostate exam,mammogram, bone density, and colonoscopy. Regular visits and screeningshelp you keep your health on track – identifying risk factors or issues early and managing chronic conditions like diabetes, cholesterol or bloodpressure.

To find a physician or learn more about healthy choices for you HERE or by calling 1-855-TENNOVA .

Tennova Healthcare offers a free e-newsletter with a monthly dose of healthand wellness inspiration sent directly to your inbox from a trusted medical source. Sign-up today HERE. (WLAF NEWS PUBLISHED – 01/05/2022-6AM)

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