A happy, healthy New Year

New Year, new attitude, time to have another go at living healthier.

The exercise plan

Regular physical activity, according to research, helps us prevent or manage chronic conditions, control mood changes and fight obesity.

1. The minimum condition to achieve health benefits is at least 30 minutes of structured physical activity per day, three days each week.

2. Include three main types of activities in the plan - stretching, cardiovascular (for example, brisk walking, running, aerobic sessions, swimming, tennis) and strength training.

As usual, consult your health-care provider before starting an exercise programme, especially if you have not exercised for many years or have health concerns. Consult an exercise expert for your personalised physical activity programme.

The eating plan

Good nutrition is an important part of your overall health plan, but as a health editor for the last 20 years or so, I have to say that I continue to find the definition of 'good nutrition' to be controversial. Yesterday's 'good foods' often turn into today's 'bad foods', and vice versa. My safest bet is to follow general guidelines.

1. Always eat a good breakfast to provide your body with important nutrients to start the day off right. Breakfast-related studies indicate that skipping this meal is not a good health decision. Breakfast refuels the body after between eight and 12 hours without a meal, giving the brain and body essential glucose needed to function properly.

2. There seems to be consensus that smaller, more frequent meals - instead of two or three large meals each day - offer better health benefits and blood-sugar control.

3. Follow the Caribbean food pyramid, eating balanced meals from the main food groups and leaning towards more fruits and vegetables while managing fat and sugar intake.

4. Drink enough water each day. Always consult a trained nutritionist or dietitian for your personalised nutrition plan.

The mental-health plan

The World Health Organisation tells us that health includes mental and social well-being, and that "mental health is not just the absence of mental disorder. It is defined as a state of well-being in which every individual realises his or her own potential, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to her or his community".

1. Manage the stressors (people, places and things) in your life. Maybe you can't avoid a particular stressor but you can change your attitude towards it.

2. Successful people don't usually underplay the importance of emotional intelligence. Identify and appropriately express emotions such as anger. Check if unresolved anger is still playing a major role in your life, and don't be afraid to get professional help from a therapist, if you need it.

3. Take time to relax, enjoy life and bond with supportive friends.

Readers, continue to read The Gleaner's multi-award-winning Health section in 2011 and do send us your feedback and ideas at yourhealth@gleanerjm.com.

I wish you better health, wellness, success and happiness in 2011!

Eulalee Thompson is health editor and a professional counsellor; email: eulalee.thompson@gleanerjm.com.