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Top tips for good health in 2016

Tap into key recommendations from our health team

Here’s what our health team recommends

We asked our doctors and staff members to share their top tips for good health in the new year. Here’s what they had to say.

We wish you a happy, healthy New Year!

“Make exercise a priority every day, even if you only have 20 minutes. That’s what I do. Even a short burst of exercise helps my sleep, stress and overall well-being.” – Katherine Hammond, DNP, FNP-C, urgent care

“Get out and move every day and stick with it.” – Ronald Allen, D.O., ophthalmology

“My top two tips to sit less and move more: Commute by bike, and switch to a stand-up desk at work or home.” – Michael Lee, M.D., gynecology

“Drink plenty of water throughout the day. Staying well hydrated helps your whole body, including your eyes, and can reduce the symptoms of dry eyes.” – Ryan Gorger, O.D., optometry

“Identify and support your support team. What I’ve learned from being a cancer survivor is that you can tolerate a lot of stress if you have a lot of support — from family, friends and co-workers. Accept help when it is offered. That works both ways: also do things to stay in touch with and support the people close to you.” – Kerry Callahan, M.D., family medicine

“Cut unnecessary calories — and unwanted pounds — by limiting sodas and specialty coffee drinks.” – Amy Mulcaster, D.O., gynecology

“Reduce overeating when you dine out by asking the staff to box up half of your meal to go, or ask for a box and pack it yourself.” – Albert Khine, M.D, gastroenterology

“Improve your nutrition by cooking at home more often. See our easy recipes on pages 8 and 9.” – The Portland Clinic dietitians

“Monitor your blood pressure, even if you don’t feel like it’s high. High blood pressure is called the silent killer for a reason, and is a significant risk for developing heart disease, kidney disease, aneurysm and stroke with no warning.” – Mark Bates, M.D., internal medicine

“You are your best advocate when it comes to improving your health. Prioritize your self-care — e.g., sleep hygiene, diet and exercise. It’s critical for your physical and emotional well-being.” – Michael Shrifter, Psy.D., behavioral health

“Keep screen time to a minimum and give the human beings in the room your full attention. When using the computer or TV, step away from the screen every half hour or so and walk around.” – Mary Ellen Ulmer, M.D., FAAP, pediatrics

“From a dermatologist’s perspective, the number one thing you can do to improve your health is to reduce your risk of skin cancer by protecting your skin from the sun. Avoid sun exposure during peak hours (10 a.m. to 4 p.m.), use sunscreen, and wear sun-protective clothing and hats.” – Pamela Morganroth Scherer, M.D., dermatology, and Janelle Rohrback, M.D., FAAD, dermatology

“Schedule time for adequate sleep. We are so busy, juggling so much during the day, that sleep sometimes becomes a lower priority. Restful, restorative sleep is critical for good health.” – Ann-Marie Paulsen, M.D., internal medicine

“If you plan to travel outside the U.S., visit the travel clinic three to six months before your departure for vaccinations, preventive medicines and advice to keep you healthy on your trip. Some vaccines require multiple doses over several months to build maximum immunity.” – Rob Crouse, M.D., internal medicine

“If you have varicose veins, avoid prolonged standing; exercise; elevate your legs periodically; and try compression hose.” – Andre Grisham, M.D., surgery

“Test your home for radon, the second-leading cause of lung cancer. See my Q&A on page 3 to learn more.” – Stewart Cole, D.O., radiology

Start small. When you tackle too many health changes at once, or one drastic change in a giant leap, it can be hard to maintain those changes. Starting with a small step — like walking for 10 minutes — and repeating it daily is easier. Create an easy habit, build on your progress and add another small change when you’re ready.” – Elizabeth Belanger, M.D., internal medicine and infectious diseases

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