By: Titi Ojelade
The feeling that comes with entering a new year is unmatched. It comes with excitement, gratitude, and motivation to begin on a good note.
For some people, the new year means starting on a clean slate, but for us at the Stroke Survivors’ Support and Rehabilitation Club of Nigeria, we are grateful to have you sail with us, and if you are a new subscriber, we welcome you on board!
Based on popular beliefs, setting new year’s resolutions is not strange. At the beginning of a new year, people set goals for themselves, hoping and ready to take meaningful steps in achieving them. They could be short-term or long-term; in the end, they get to tick goals achieved off their lists. Trust us that could be extremely fulfilling.
While it is a fantastic idea to set career, finance, family, relationships, and spirituality goals, this is a reminder that health goals are equally important. What are your health goals for the year? How are you planning to achieve your health goals? If health goals are not new to you, did you achieve the ones you have set in the past? What are you planning to ensure improvement in these goals you’ve set once again?
Relax...
The first step is to set realistic health goals. Yes. Health goals need to be practical. We know you want to give it your best and go the extra mile, which is excellent, but you need to be realistic with your goals. You can start small with these goals, then challenge yourself and progress as the year progresses.
Also, it would be best if you also stayed motivated. Setting health goals is easy, but the commitment to them is the actual work. Research shows that 95% of new year’s resolutions are fitness related, but only 10% of people think these resolutions will last just after three months.
Don’t be in the category of people that will not stay committed.
What are some health goals you should set for the year?
Reduce Stress Levels
It might be true that you love to work hard, but you should also consider working smart. It is good to know when you take breaks or pauses from activities/situations that overwhelm you. Accumulated stress affects your health, so you want to take more rest this year.
Remember, stress is one of the risk factors for stroke. Stress doesn’t only tell on your physical health but also your mental health. If you need to talk to a trusted person or therapist, do so—set boundaries and limits. Surround yourself with good people. You deserve the peace of mind and a less stressful 2023.
Stay Active Physically
The benefits of physical activity and exercise cannot be overemphasized. Staying active reduces the risk of suffering from a stroke. Regular physical activity can lower your blood pressure by 5-8mmHg. It also makes your heart pump blood better with less effort.
Add regular physical activity/exercise to your health goals. However, talk to your physiotherapist if you have a medical condition like hypertension or stroke. They will prescribe the right intensity of exercise suitable for you.
Monitor your Blood Pressure Regularly
This is one health goal to set for the year. Know your numbers. Hypertension, the leading cause of stroke, is a silent killer. It seldom has symptoms. The best way to know is by using a machine called a SPHYGMOMANOMETER to take the reading of your blood pressure.
You can do this weekly, fortnightly, or monthly. You could even have a blood pressure journal to record all the readings. The normal blood pressure is 120/80mmHg. See a doctor if you check and notice your readings are above 139/99 consistently.
Maintain a healthy weight and diet.
There’s a popular saying —You are what you eat. Obesity increases your odds of having a stroke. To know if you’re obese, you need to know your Body Mass Index first. It is calculated by dividing your weight (in kilogram) by the square of your height (in metres). An ideal BMI should be between 18.5 – 24.9. Any value of 30 and above indicates obesity.
Watch your diet: avoid excess salt intake, drink more water, reduce sugars and carbs, and eat more proteins, fruits and vegetables.
Quit smoking and reduce alcohol consumption
Smokers are twice as likely to experience a stroke as nonsmokers. That’s because smoking thickens the blood and increases the likelihood of clots in blood vessels.
Alcohol can increase blood pressure and the risk of stroke. If you find it challenging to quit smoking, talk to your doctor. Always remember that alcohol consumption should be in moderation. The best thing to do is to avoid them altogether.
We hope you add these health goals to your 2023 list. They would work for your health positively. Cheers to a healthy 2023!
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