Year after year we make resolutions to exercise regularly, eat well, and give up smoking and other bad habits. Following such basic rules can cut heart disease risk by 80 percent, diabetes risk by 90 percent, and cancer risk by 50 percent, according to the Harvard Nurses' Health Study. But most of us fail to keep those promises. The Globe asked three prominent local experts for some practical suggestions for getting - and staying - healthy. Dr. JoAnn Manson, chief of the division of preventive medicine at Brigham and Women's Hospital and professor of medicine at Harvard Medical School:
1) Wear a pedometer. New research suggests that routinely wearing a pedometer encourages people to walk about an extra mile each day, helping them lose weight and lower their blood pressure. Aim for at least 30 minutes of brisk walking and a total of 10,000 steps daily.
2) Don't forget strength training, involving the upper and lower body. Too many people neglect resistance exercise, especially women for whom it's crucial for preventing muscle and bone loss. Lift weights for 20 minutes, two to three times per week.
3) Don't pop too many vitamins. Evidence for benefits of pills is low. Try to get vitamins from foods and consider a multivitamin for insurance. Women who want to get pregnant should take a folic acid supplement. Women should get 1,000 milligrams of calcium per day (1,200 milligrams if past menopause). Everyone should get 800 international units of vitamin D per day - more than the federal "Recommended Daily Allowance."
4) Eat at least two fish meals per week. The evidence is strong that the oils in darker types of fish, such as salmon, tuna, mackerel, and herring, are beneficial for the heart and brain and may even lower risk of cancer.
5) Talk to your doctor about taking aspirin for heart protection but don't assume that it's right for you. A recent clinical trial suggested that healthy women younger than age 65 don't get heart protection from aspirin. Women who are the best candidates for long-term aspirin are 65 or older or have a history of cardiovascular disease or diabetes. And be aware that aspirin has some serious risks, including gastrointestinal bleeding.
