Here are some simple tips to improve your health in 2024

Neuroscientist, psychologist, and author Dr Sabina Brennan recently published ‘Brain Gym’, a box of 40 cards with activities and scientific evidence they work. Picture: Eddie O'Hare

As we face into the new year there are many things we can do to help protect our health and some experts have offered their tips.

Heart health 

Sitting is the enemy of heart health, according to Dr Angie Brown, cardiologist and Irish Heart Foundation medical director.

“The cheapest and easiest thing to do for your heart is to move more,” she advised.

We know sitting too long is a real risk factor, and with a lot of people working from home or hybrid working, people are actually sitting more.

The risks, including higher blood pressure and diabetes, also apply to people who drive a lot.

“It’s not only about getting more physically active, it’s actually about the sitting — sitting is a significant risk factor,” she said.

“We need to stop sitting so much. We’re sitting down watching TV as well so we need to get up and walk around.” 

Cardiologist and Irish Heart Foundation medical director Dr Angie Brown says sitting is the enemy of heart health. Picture: Maura Hickey

Small changes in nutrition can also make a big difference.

“Eat more fruit and vegetables, more wholegrains and less cakes or biscuits,” she advised.

“It’s not about going on a diet, it’s about having a balanced diet. It’s trying to put this into your life so it’s not a chore.” 

Finally, particularly for older people, she recommends regular blood pressure checks.

The IHF runs mobile clinics doing free checks. Details and more advice at irishheart.ie 

Brain health 

Dr Sabina Brennan, neuroscientist, psychologist, and author, says the brain is often forgotten, but it is our most precious health asset.

She advised monotasking rather than multi-tasking to help reduce overload.

“When you try to do two things at once, like texting a friend while cooking dinner, your brain isn’t splitting attention equally between the two tasks at once,” she said.

“Rather, it is rapidly switching back and forth from texting to cooking then back to texting.” 

She also advised people to “create a laughter stash”.

Laughing releases opioids, which have the capacity to relieve pain, reduce anxiety and enhance mood. Laughing also reduces circulating levels of cortisol, the stress hormone.

She also advised listening to new music or taking up a new activity this year.

“Your brain responds to learning by reorganising itself and growing new brain cell connections in a process called neuroplasticity,” she said.

“This flexibility allows you to adapt to your ever-changing environment, which is key to building resilience and maintain emotional wellbeing, both of which improve quality of life.” 

Dr Brennan recently published ‘Brain Gym’, a box of 40 cards with activities and scientific evidence they work — available from bookstores and online retailers.

sabinabrennan.ie/tag/first-3/ 

Prostate health 

Early detection is crucial, according to Brian Kavanagh, a prostate cancer survivor and advocate with Men Against Cancer.

Prostate cancer survivor Brian Kavanagh advises men to get a PSA test.

His advice for 2024 is for men to talk to their GP about a screening blood test called PSA testing.

“The big thing about prostate cancer is most people survive it unless it’s caught too late,” he said.

“Most survivors will die of something else, and that’s the norm. It’s great that medicine has done that.” 

On the MAC website, it advises: “Even if you have no symptoms, at 50 years of age, you need to talk to your GP about PSA testing, or if you have a family history of prostate cancer, do it at 45.

“And if you’re of African or Caribbean descent, do it at 45.” 

In his own case, Mr Kavanagh said: “I would never have detected the increase in my PSA if my wife, who is a nurse, hadn’t insisted on having it done as part of a general health check when I was 59.” 

Now 72 and still working, he offers hope to anyone getting diagnosed this year saying: “[Treatment] was successful and since that time I have been able to lead a full life. I play tennis, cycle, and walk.” 

More on macprostatecancersupport.ie

Pregnancy health 

Women should read up on pregnancy care so they are prepared for a potentially overwhelming list of choices, advises Cork-based midwife Elka Hasner.

She said this could help with making an informed choice around how to birth for example.

“I refer people to Sara Wickham’s work,” she said, adding reading would give women “real evidence around induction, high BMI risks and advanced maternal age” and their impacts".

“The benefits of a normal birth and breastfeeding are enormous, short term and long term, for mother and baby alike,” she said, when these are possible.

Foods containing folic acid, calcium, vitamin D, iron and omega 3 are advised by the HSE.

“‘Eating for two’ is just not true,” it said. “Being pregnant doesn’t mean you should double the amount you eat. Instead, eat twice as healthily, not twice as much and a normal amount and a balanced range of nutrients.” 

It advises 150 minutes of physical activity weekly for women who were already exercising pre-pregnancy.

For women new to exercise, it advises starting with maybe 10 minutes of walking, adding: “Now is not the time to take up running.”

‘My Pregnancy: Expert advice for every step’ can be downloaded from the HSE website. hse.ie