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6 easy ways to kick-start your healthiest year ever

When people think about being healthy, many have the perception that it means drastic lifestyle changes that are difficult to sustain, let alone start. But truth is, you don’t need to suddenly exercise seven days a week and change your diet if you’re going on the healthier route. The simple way to transition to better living is by making bite-sized healthy changes that are so small and easy you can’t say no. 

“By eating healthy foods and practicing healthy lifestyle – such as getting enough sleep and visiting a doctor regularly for check-ups – people will definitely get the most out of 2016,” opines Dr. Nicky Montoya, president of MediCard Philippines.  

Visiting your doctor for a regular check-up is vital in keeping your body healthy
Here are six tips from Dr. Montoya to help you jumpstart 2016 in a healthy way: 

Drink more water

Trade sodas, lattes and beers for water, or at least choose water over other beverages as much as you can. Drinking nine to 16 cups of water a day maintains the body’s fluid balance which helps transport nutrients in the body, regulate body temperature and digest food. Aside from fighting sickness and fatigue, water also flushes out certain toxins in the body, giving you not just healthier internal organs, but clearer skin, too. 

Eat breakfast

Breakfast is the most important meal of the day. Our first meal is vital because it does not just give energy to start a new day, but helps in weight control and improved concentration and performance as well. According to studies, eating breakfast helps people prevent diabetes and heart disease. One more notable discovery reveals that people who eat breakfast tend to weigh less than those who skip it. 

Quit smoking

Did you know that within 12 hours after a person decides to quit smoking, his body begins to heal itself? And that within 24 hours, his chances of heart attack decreases? Aside from younger looking skin, quitting smoking lets a person breathe easier and be less stressed. 

Get enough sleep

Busy bees ask: How much sleep is truly enough? According to studies, adequate rest means 7.5 to 9 hours of shuteye for adults. Studies show that getting a good night’s sleep improves learning as the brain forms new pathways to help you learn and remember information. Sleep is also involved in healing and repairing your heart and blood vessel. 

Thinking of foregoing sleep again? Studies show that ongoing sleep deficiency is linked to increased risk of heart disease, kidney disease, high blood pressure, diabetes and stroke. 


For an exercise routine to work, it’s important that you engage in something that you like doing so that you will devote time for it. It could be running, yoga, Zumba or hitting the gym to try different equipment. 

Exercise might be exhausting but it comes with a host of health benefits. Aside from losing weight, it also combats diseases such as heart disease and high blood pressure. It also improves mood as it stimulates various brain chemicals that may leave you feeling happier and more relaxed. 

Get a check-up

Visiting your doctor for a regular check-up is a vital factor in keeping your body in tiptop shape. Getting a check-up will help you identify risk factors and health problems at the onset and before they become serious. If diseases are detected early, treatments are usually easier and much more effective. 

Take charge of your health and schedule an appointment with your doctor for a check-up. MediCard has 12 free-standing clinics nationwide that offer consultations, and laboratory tests. Visit for more information. The MediCard Lifestyle Center also has a fitness center and offers yoga classes. Go to to know more. 


Topics: 6 easy ways to kick-start your healthiest year ever , suryafitnessyoga , The MediCard Lifestyle Center
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