Did you make the resolution to get your annual checkups out of the way early this year? Good for you.

Regular checkups are important, no matter your age or gender. 

But it’s important to make the most of those visits. Going to the doctor does not have to be a scary thing and preparing for an appointment doesn’t have to be a burden.

Follow these tips to get the most out of your appointments:

1. Be honest

Do not lie to your doctor when he or she asks about your diet, exercise plan or alcohol use. Now is the time to be completely honest about your health habits. The results of your checkup may be less than desirable, but this might be a step in the right direction to a healthier lifestyle. 

2. Be prepared

Come up with a few important questions to ask the doctor. Make a list of any health concerns that have been troubling you over time and bring them up. Also consider your age and family health history. This information might be vital in making a diagnosis.

3. Be concise 

Describe any medical issue clearly and succinctly as the doctor may be on a very tight schedule. This will also keep you on topic. 

4. Be direct

Share your feelings about the appointment with your doctor. Let him or her know if you’re feeling rushed, worried or uncomfortable. Also ask the doctor about clear instructions for a new medication or treatment if you are unsure about anything.

5. Be realistic

Accept that your doctor may not be able to answer every question immediately. Be prepared to be referred to a specialist for a persistent medical problem.

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If you made a resolution to become healthier in 2018, it might be difficult if you are the only one in your family who did so. However, by making small changes for the whole family, you can get everyone on board, making it easier for you to stick to your plans.

For starters, “make an effort to make small, manageable changes that work towards everyone being healthier,” Amy Rosenfeld, a registered dietitian with Northern Westchester Hospital in Mount Kisco, New York, said in a hospital news release.

Then, get everyone involved, she said, turning your New Year’s resolutions into a family affair. This will turn the dreaded return to school and work into a healthier new routine. 

Consider these steps, Rosenfeld suggests:

1. Eat the rainbow

Aim to eat fresh fruits and vegetables in a variety of colours. That will help you get all the needed vitamins and minerals. “Make it a game to get all the colours of the rainbow every week,” Rosenfeld suggested. “Create a sticker chart for all family members, and take note when everyone reaches their goal. Try doing this every day, and make it a contest to see who can get to the end of the rainbow first.”

2. Experiment

Try a new vegetable every week. Select it as a family or let your children choose it.

3. Play in the kitchen

Cook together, as a family, at least once a week. Also try to eat meals together.

4. Throw it all out

Check your cupboards and get rid of unhealthy food items.

5. Grow your own

Consider starting an indoor herb garden.

6. Pack leftovers

Cook extra at dinners so you have healthy leftovers for lunch the next day. “Or, take the extra step and make meals just for lunch, such as a large pot of chili or a stir-fry dish with the kids’ favourite veggies and protein,” Rosenfeld said. “This will save money and get everyone eating fresher all day long.”

7. Create a healthy snack station

Prepare ready-to-eat healthy snacks. “On Sunday nights, pack individual bags of healthy snack choices and set them up in the fridge so they are ready to go for the busy week ahead,” she suggested. “Some good choices are hummus cups with baby carrots, pre-portioned bags of trail mix or whole-grain crackers and cheese.”

8. Choose restaurants wisely 

When picking a restaurant, try for “family style”. That can help you lighten the portion. “Choose options that are grilled, baked and roasted, rather than fried and creamy,” Rosenfeld said. “Ask for modifications, such as extra veggies with Asian dishes and pizza, or whole-grain options when possible.”

9. Exercise as a family

“Exercising together doesn’t have to mean a family trip to the gym,” she said. “Go for a family hike or a walk on the beach. Go ice skating and take a yoga class together. Even a simple family walk is a great start.”

10. Ban negative body-talk 

Practice a positive mindset when you talk about your body, especially in front of your children. Encourage the whole family to be body-positive and boost their self-esteem.

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