Mes nacional para mantenerse saludable: cinco consejos para una salud óptima

Este enero, celebramos el Mes Nacional para Mantenerse Saludable. Esta celebración de un mes se inició originalmente para ayudar a las personas a concentrarse en su bienestar general y cuidado personal para el nuevo año.

Estamos haciendo nuestra parte al animar a los habitantes de Dakota del Norte a adoptar un estilo de vida más saludable con una lista de consejos simples para mejorar la salud y recordatorios para promover la buena salud. Los llamamos Tip-Top Health Tips.


Many of us love our meat at mealtime, but being mindful of portion sizes and choosing low-fat options for protein, like lean (93% or higher) ground beef or skinless chicken breasts, makes a big difference. Additional protein options include beans, peas, lentils, nuts, seeds and soy products. Adding in other valuable foods like fruits and vegetables can help keep your weight in check and lower your chances of high blood pressure, type 2 diabetes and inflammatory bowel disease. Explore MyPlate from the U.S. Department of Agriculture (USDA) for tips on fruits, vegetables and more healthy food options.

You can find sugar in most processed foods at the grocery store, and it’s important to be mindful of how much sugar you are consuming. It’s easy to consume your calories through drinks and snacks like soda, candy or other treats. Instead, reach for healthier options with less calories and lower amounts of sugar and fats like water or fruit. Having too much sugar in your diet can contribute to health-threatening conditions like heart attacks, gout and obesity.

Occasionally feeling stressed is a normal part of life, but prolonged stress can poorly affect your mental health and weaken your body’s immune system, making you more susceptible to illness. To cope with stress and reduce its harmful effects, get support from family and friends, learn to relax with yoga and meditation or seek help from a therapist if you’re feeling overwhelmed.

If you are feeling overwhelmed or depressed, reach out to your trusted health care provider for help. If you are experiencing a behavioral health crisis, you should call the 988 Suicide and Crisis Lifeline or 211 for immediate help. Both are available 24-hours a day, seven days a week.

Though sleep is central to our health, it’s often undervalued. Chronic sleep deprivation raises the odds for heart disease, diabetes, stroke and many other health issues. Make a habit of getting seven to eight hours of sleep per night. If you still feel tired after a night’s sleep, ask your doctor about getting checked for sleep apnea.

Did you know that 23% of North Dakotans lead a sedentary, or inactive, lifestyle? Research shows that being sedentary is linked to a whole host of medical problems. To stay healthy, stay active! Try getting at least 150 minutes of moderate exercise weekly – if you have a hard time reaching this, just remember that any movement is good for you. Stretch first, lace up your tennis shoes and start down the path, literally, to better health.


Una última cosa para recordar: no intente hacer demasiados cambios de estilo de vida a la vez. Esto puede hacer que te sientas abrumado y que vuelvas a caer en hábitos poco saludables. Dé pequeños pasos hacia metas fáciles de lograr y no lo haga solo. Encuentre un compañero de ejercicio para que lo acompañe en sus caminatas, lleve a su compañero al gimnasio o considere unirse a una clase para conocer nuevos amigos que lo ayudarán a ser responsable y alentarán su participación continua. Los pequeños cambios que comience a hacer ahora pueden tener un gran impacto en su salud más adelante.

Apnea del Sueño | Clínica Mayo
Los beneficios de caminar | Salud de Harvard
988 – Suicidio y línea de vida de crisis | NDHHS
Beneficios de una Alimentación Saludable | Centros para el Control y la Prevención de Enfermedades
Planificación de comidas | Centros para el Control y la Prevención de Enfermedades
Calorías de corte | Centros para el Control y la Prevención de Enfermedades
Recetas Saludables | Centros para el Control y la Prevención de Enfermedades