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With the start of the new year, this is the perfect time of year for each of us to consider our personal goals, and how we can make positive health choices in the coming year. Everyone should prioritize their long-term health by making small lifestyle changes now that can have a lasting effect in improving their health.

1. Get Covid Vaccination: Vaccines does save lives! Make your body and home safe from Covid-19: avoid crowded places, regular sanitize your hands, wear N95 mask and maintain social distancing.


2. Learn your risk for type 2 diabetes: Diabetes is one of the most common chronic health conditions in the world. However, almost a quarter of people who have type-2 diabetes are undiagnosed, meaning they’re not getting the care they need — and even more people may have prediabetes without knowing it. Taking a self-screening test at DoIHavePrediabetes.org to find out if you’re at risk.


3. Be more physically active: adults should do at least 150 minutes a week of moderate-intensity activity, or 75 minutes a week of vigorous-intensity activity. Everyday activities like walking, cleaning, dancing and taking the stairs all count toward your total, so there’s no need to slog it out at the gym if you dread it.


4. Know your blood pressure: High blood pressure is associated with a heightened risk of stroke and heart disease, so it’s important to know your blood pressure reading. The AMA recommends visiting LowerYourHBP.org to learn how to manage your blood pressure through strategies including diet, exercise and stress relief.


5. Eat less processed food: Eating lots of highly processed foods, which tend to be packed with sugar, salt, fat and chemicals, is associated with health problems ranging from weight gain to type 2 diabetes and cancer. Swapping soda and sugar-sweetened beverages for water is a good place to start.


6. Take antibiotics exactly as prescribed: Taking antibiotics unnecessarily, or stopping a course early, can cause your body to build up a tolerance to the drugs. That’s a major public health concern, since widespread antibiotic resistance is already contributing to issues like drug-resistant infections and treatment-resistant sexually transmitted diseases. Follow doctor’s orders.


7. Drink in moderation, if at all: Up to one drink per day for women and two drinks per day for men, and only by adults of legal drinking age.


8. Stop Smoking: Smoking puts you at risk of lung cancer, but it’s also associated with conditions including heart disease and other types of cancer. Declare your home and car smoke-free to eliminate exposure to secondhand smoke.


9. Manage Stress: Good diet and daily exercise are key ingredients to maintaining and improving your mental health, but don’t hesitate to ask for help from a friend or mental health professional when you need it.


10. Get enough sleep: Lack of sleep affects your immune system, hormones, appetite, weight, thinking, energy, concentration, temper, mood … even life expectancy. Adults who don't sleep on an average 8 hours per day are significantly more likely to develop clinical depression


11. Don't self-medicate: Never start/stop the medicine on your own; it could be fatal. It could make the condition worse and potentially Always take an expert advise.