The new year 2020 is just around the corner. As we approach the new year, we tend to make resolutions for health above all else, such as quitting smoking and dieting. 

Doctors at Seoul National University Hospital gave advice to the general public who are planning ‘New Year’s health resolutions’. Most of the five professors from the Department of Gastroenterology, Endocrinology, Psychiatry, Rehabilitation Medicine, and Family Medicine recommended regular exercise and proper diet. Even the best doctors in Korea emphasized that daily habits are a way to keep health.  

 The following are ’10 health tips for the new year’ that doctors at Seoul National University Hospital say. 

Professor Ji-gon Ryu, Department of Gastroenterology

Make exercise a habit 

Make it a habit to walk 10,000 steps or more every day. 

Even if busy office workers cannot find time to exercise separately, they can practice exercise in their daily life. When commuting to work, use [BMW], namely Bus, Metro, and Walking, and practice climbing stairs instead of elevators or escalators. Do not sit, even during breaks, but stand and wander or walk. Make it a habit to use your smartphone to check whether you have taken 10,000 steps a day, and make time to exercise on the weekends.

eat regular meals

It is more important to maintain a consistent eating pattern than how many meals a day you eat. 

Never overeat, especially meat, try to eat only one person. When there is a dinner party, only finish the first one, and avoid going to the second after 9 PM or eating late night food. You should eat a lot of vegetables and fruits, avoid instant foods, and it is better to eat foods made with fresh ingredients rather than frozen foods. 

Professor Young-Min Cho, Department of Endocrinology

eat healthy

Our bodies are made of the food we eat. 

By eating healthy food, you can have a healthy body. Don’t overeat, don’t drink too much. What foods are good for the body? Foods that are too sweet or too salty Foods that are too oily are harmful. Moderate is good. Fresh food, nutrient-rich food is good. 

What is fresh food? 

To know what the ingredients are is fresh. It is difficult to know the raw materials for processed foods. Nutrient-rich foods have a mixture of red, green, and yellow. If all of these colors are mixed in the table setting, you are eating evenly, and if it is made up of a single color, you are unbalanced. 

Give your stomach time to rest 

It is said that modern people are constantly eating and drinking from the time they wake up in the morning until they go to sleep at night. 

Eating three meals a day is a thing of the past. Our body must have a rhythm. Eat when you eat and rest when you rest. Animals are divided into diurnal and nocturnal. The diurnal eats mainly during the day and rests at night, and the nocturnal is the opposite. Humans are close to driving. This is because our ancestors looked for food from sunrise to sunset and rested at night. 

Try not to eat anything other than water after an early dinner. People who ate a lot of late night meals will naturally go on a diet, and their body will become healthy even if they do not lose weight.

Professor Junsu Kwon, Department of Psychiatry 

exercise regularly

If I had to recommend only one thing for health, of course it would be physical exercise. 

Regular exercise is effective in preventing cardiovascular disease, diabetes, osteoporosis, and cancer. Modern people find it difficult to find time to exercise due to their busy daily life. Let’s move our body diligently starting in the new year. At least 3 times a week, 30-40 minutes is suitable. Muscle mass decreases with age, so strength training should be done regularly. 

The bones and muscles that serve as the pillars of our body must be strong so that we do not get tired easily even with age. Above all, exercise stimulates the brain to reduce negative emotions and anxiety and increase self-esteem. Mental health cannot exist without physical health. From the new year on, let’s use the method of exercise in our daily life. If possible, use public transport, sometimes get off the subway one stop before walking, and use the stairs rather than the elevator at work and school.

managing stress

Living things need to be energized by constant stimulation, but sometimes they need time to quietly reflect on themselves. 

It is necessary to reduce the stress response of our body and mind, which is tense due to all kinds of external stimuli. Quietly close your eyes and breathe deeply while concentrating on your breathing and the sensations your body feels. With so-called ‘mindfulness’, you need to blow away the stress accumulated in your body or brain. When eating, sometimes eat slowly while feeling the movement of the rice grains, and feel the temperature of the water while washing your hands. 

Nowadays, many people suffer from burnout. Disconnection from the outside world is necessary to recharge the weary brain. In the new year, let’s take time to reflect on our own, even if it’s only 10 minutes in the morning or evening.

Professor Minseon Park, Department of Family Medicine

Relax by balancing your power

There is a saying that goes ‘the age of smiling at the rolling leaves’. 

As we get older, our curiosity diminishes, our strength decreases, and we become insensitive to joy and sorrow. However, unlike in the past, older people are living more actively than their actual age, and there are more and more cases where they see the bottom of their physical strength. On the other hand, young people seem to have become insensitive to joy, sadness, happiness, and gratitude due to the weight of the tasks that they have to do on a daily basis. In order to feel sad and happy, you need to have enough energy to move regularly, such as sleeping, eating, and moving. While he is very interested in the bank balance, he is indifferent to the storage of his stamina. 

In the new year, let’s take the time to smile all the time by balancing our strength without being biased towards any one place, such as work and life, exercise and nutrition.

Eat like you’re full

For modern people, proper eating and daily activities are the most important health management methods. 

The body was made to be healthy only by moving. However, if you exercise excessively as you get older, muscle strength increases and feels good at that moment, but after a while, it becomes annoying and depressed, increasing the risk of disease. Patients visiting the clinic ask what makes them healthy and which nutritional supplements are good. There is no royal road to nutrition. When you eat a variety of foods at the right time, as if you are full, your body is in the best state to work, and you are in the best condition nutritionally. 

The proverb, ‘If you have a warm back and you are full, you are not envious of a king’ came from experiencing the importance of a feeling of satiety in maintaining good health. You cannot work without eating. The body needs food to fill the stomach and intestines to maintain arousal and live, so nutrients and nutrient injections alone cannot sustain it. Oily and high-calorie foods are easy to fill, but they are the cause of obesity. In the new year, eat plenty of vegetables, but if you eat just enough to fill you up, you will be able to lose weight easily and stay healthy. 

Professor Seon-geun Jeong, Department of Rehabilitation Medicine

Make walking a habit

Walking is the best aerobic exercise. 

There is no need to learn anything or special equipment. How good is it that walking in and out of the bathroom becomes easier? Moreover, research results are coming out that only walking makes the lumbar disc and knee cartilage stronger. There is also a report that lifespan increases as the time you walk. 

If you walk steadily while you are young and save your life well, you can find it usefully when you are older. If you take more than 10,000 steps a day, you will be rewarded, but try to walk for at least 30 minutes. 

do strength training 

If you want to live long, you need to do aerobic exercise, and to live a long and stylish life, you need to do strength training. 

When you build muscle through strength training, your posture will be straight and you will have the strength to do the same thing better. Back or joint pain will also heal faster. In addition, muscle hormones from muscle cells improve brain activity, improve blood vessel function, and prevent the proliferation of cancer cells. Strength training that prevents sarcopenia, which decreases with age, so that you can live a wonderful life with the power of youth even if you are over 80 by preventing sarcopenia in advance, three times a week    

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