Get Healthy Carson City: Start the new year with new behaviors

Let’s start fresh: Healthier habits to include in your new year’s resolutions.

Start the year off by saying goodbye to some unfavorable habits and start your new year with a new mindset and a healthier you. We all know that some resolutions are harder to keep than others, but if you only keep one this year, let it be starting and maintaining healthy habits.

Let’s talk about health

According to the Behavioral Risk Factor Surveillance System 67 percent of adult Nevadans are overweight (36.1 percent) or obese (31.3 percent) and 38 percent of adult Nevadans use tobacco such as smoking (14.8 percent) or vaping (23.5 percent). When comparing chronic disease prevalence, it is critical to understand that obesity and tobacco use are not only chronic diseases themselves but are also risk factors for multiple other chronic diseases.

For example, adults with obesity and those who are overweight have a higher risk of developing heart disease, type two diabetes, and some types of cancer. This is a similar risk factor for smoking which also causes cancer, heart disease, stroke, lung diseases, diabetes, and chronic obstructive pulmonary disease (COPD) including emphysema and chronic bronchitis.

Smoking is also known to harm nearly every organ in the body and is the leading cause of premature death in the United States, resulting in more than 480,000 deaths each year. Obesity and the use of tobacco products is increasing, this can be contributed to the marketing tactics that use bright colorful packaging that appeal to individuals to disguise the unhealthy and harmful contents within. They use fruit and candy imaginary and flavors that are unhealthy but appear as “healthy” to promote their products. These are some of the behaviors that can impact life expectancy and we should work to reduce them by promoting a healthy lifestyle.

Out with the bad habits, in with the healthier habits

Leave behind the habit of eating junk food. Eating healthy can be easier than you think. You don’t have to give up the food that you love, you can find a way to make it healthier. There are so many great tips and tricks on modifying your everyday recipes that will still taste delicious, while making it nutritious. If you are having a hard time adjusting your current favorite recipes or are looking for new meal ideas, the internet is a great resource. For example, EatWell101 has some great recipes to try!

Another bad habit to leave behind is the use of tobacco products. Did you know that when you quit using tobacco, many nicotine receptors in your brain return to normal levels. As a result, you might smell and taste better along with having a cleaner mouth. Quitting can lower your blood pressure and heart rate, which decreases your risk of a heart attack, and you are less likely to develop blood clots in your heart, brain, lungs, arms or legs. After two weeks, breathing usually becomes easier.

A tip to quit tobacco successfully is getting active! Physical activity can help you manage the stress and cravings when quitting and it can make you feel better, too. Exercise can be a difficult task to include in your day but there are so many unique ways to sneak a good work out in throughout your day. It is recommended that you incorporate at least thirty minutes of exercise per day. This goal can be achieved in different ways like walking on your lunch breaks or doing home video workouts. Find time in between your household chores for a quick workout or find meals to cook that allow you to sneak a workout in while they cook, such as a crockpot or pressure cooker. Do you watch television? Every commercial break is the perfect time to do sit ups, pushups, or squats, make it fun and exciting for yourself! Making exercise feel like less of a duty and more of a positive thing to look forward to is the best method for making it a part of your daily routine.

Other tips to quit tobacco successfully are to talk to your doctor, using counseling services, and trying medications such as nicotine replacement for success. You will need to have a plan in place for dealing with triggers and withdrawal which can be unpleasant and can make you irritable. If you have a setback, do not give up. Try again; it is important to your health and to those around you. Get support from the Nevada Tobacco Quitline at 1-800-QUIT NOW (1-800-784-8669) a free service or go to www.nevadatobaccoquitline.com for more information.

Instead of focusing on losing weight this year commit to improving your health. This includes food choice, increase activity, and leaving bad and unhealthy habits in 2023. CCHHS wishes everyone a happy and healthy new year!

For additional resources and information about department programs and services, check out our website at www.gethealthycarsoncity.org, follow us on X formerly Twitter @CCHealthEd, “Like” us on Facebook at www.facebook.com/cchhs, follow us Instagram @gethealthycarsoncity, call us at 775-887-2190, or visit us at 900 E. Long St., in Carson City.