With the holidays over and the New Year upon us it’s time once again to make our New Year’s resolutions. This annual tradition of setting goals to accomplish in the coming year has its roots in one way or another in most of the major religions…the concept of reflecting upon self improvement on an annual basis. While the success rate of keeping resolutions varies widely among individuals, the idea is worthy and many are rewarded for their efforts. Goals related to health are among the most popular New Year’s resolutions and the following are five of my suggestions to help you achieve a year of better health in 2012.
1) Strive for Your Ideal Weight
Obesity has become a national epidemic for a variety of reasons, including overeating, lack of exercise, and sedentary lifestyle. It now affects all age groups from children to young and middle age adults to the elderly. While men used to start showing some extra abdominal weight when they entered middle age, it is now common to see men in their early twenties sporting a ‘beer belly’. Abdominal weight contributes to other health problems and is the most difficult fat to get rid of. Here are my recommendations for getting a good start on controlling your weight:
-Invest in a good quality bathroom scale and weigh yourself every day just before stepping into the shower. If you are close to your ideal weight, take time to get familiar with how your weight changes from day to day, what causes it to change and the weight at which you ‘feel right’. To maintain that weight, cut back on intake when the scale shows you are trending upwards. For those who are beginning with excess weight, use your daily weigh-ins to help you resist adding any additional pounds at least for starters.
-Next, set modest goals that you can achieve. Consult your health care provider, who can help you establish a realistic weight loss program.
-Familiarity with the fat and calorie composition of the food we eat is important. Check out the free healthy eating apps available for your smart phone (see link below) and use them while shopping or ‘grazing’ at home.
-Substitute those high calorie sodas with water or tea. Remember it takes about 15 minutes of running to burn off 150 calories and there are 140 calories in a 12 oz coke and 140 to 200 calories in a 12 oz beer.
-Make mealtime a time to sit down and relax. Eat slowly to give the satiety center in your brain sufficient time to recognize that you have had enough so that it can turn off the hunger pangs.
-Consider joining a weight loss support program like Weight Watchers or TOPS.
2) Establish an Exercise Routine
Exercise can help keep your weight under control, improve stamina and reduce stress. Before embarking on a new exercise routine, it is important to consult your health care provider to determine the level of activity that is safe for you. Whether you join a gym, play school sports, take a daily walk or participate in exercise classes in a nursing home, the benefits will accrue over time. Personally, I have joined a gym (24 Hour Fitness) and stick to a regular routine that has made a big difference in how I feel (and maybe even a little difference in how I look). Walking is one of the best ways to get exercise without putting stress on your joints…and it’s free! Other great forms of exercise include swimming, bike riding or just working in the yard. You may not be able to fit exercise time into your busy schedule every day, but aim for an average of 30 minutes a day over a week’s time. Finally, I urge you to get involved in your children’s schools to ensure that they are getting adequate activity on a daily basis. In middle school and high school this should include a full period of physical education every day.
3) Reduce Stress
Stress not only produces an unpleasant feeling, but it also contributes to other health problems, such as heart disease. For most of us a certain amount of stress in our lives is a given…for some more than others, depending on your own personal situation. There are ways to control and reduce stress that will improve the quality of your life as well as your health. Sports and exercise are great ways to help reduce stress. Taking time out each day just for ‘you’ is important especially for caregivers, whether you are caring for your children or your parents or a disabled loved one. Even if it means just sitting down and relaxing with a glass of wine while listening to your favorite music, everyone needs to have time for themselves. Finally, pursue your dreams. Go back to school, learn something new, travel. Take time for you.
Other actions that may help reduce stress might be getting finances under control, mending relationships, or volunteering your services to a worthy cause. There is nothing like helping others to make you feel good about yourself. Additionally, if you are not getting enough sleep, make adjustments in your sleep habits. Connecting with others who have a positive outlook and avoiding those who do not can help reduce stress. Social interaction through church activities, a hobby club or just going out to lunch with friends is a great way to get started. Finally, I’m a firm believer in ‘positive self talk’. Don’t be too hard on yourself when you haven’t lived up to all of your self expectations. Give yourself a pep talk now and then. Sometimes, you may be the only one you can count on to do so.
4) Rein in Bad Habits
This is perhaps the most common and least fulfilled of the New Year’s resolutions. While it may be the most difficult to achieve, it can reap the most rewards for those who are successful. There is little question that quitting smoking, moderating alcohol intake, cutting down on food intake or giving up drugs will improve your health and most likely extend your life significantly. Some folks are able to do it on their own by slowly cutting down or even by going ‘cold turkey’. Others will need help. Don’t hesitate to talk to your health care provider about any unhealthy habits you may have. There are many resources available to help you take control and you should take advantage of them.
5) Get Regular Check-ups
Have you been putting off that colonoscopy, prostate exam, flu shot or maybe that visit to the dentist? There are now many worthwhile preventive measures such as screening tests and immunizations that can help maximize your health. Many of us procrastinate because we either don’t think we have time or perhaps are afraid of what the test results might show. Don’t let these be excuses for not taking advantage of the many services available. Often preventive medicine services are included in health plans with no additional co-pay or are available for a reasonable fee. Your health care provider can set up a schedule of screening tests tailored to your specific situation based on age, sex and family history. Check the links below for more specific information on immunizations, health screening tests and examinations. Resolve to make this the year you follow through on these important health measures for you and your family.
Best wishes for a safe, healthy and happy New Year!
Additional Resources:
Adult Health Screening Guidelines
Healthy New Year’s Resolutions for Kids
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