OK,
the hustle and bustle of the holidays are over—shopping,
waiting in lines, traffic, and making merry with friends
and family. Now it’s January, and most of us are
suffering the holiday hangover resulting from overindulgence
in rich food and drink. It’s the time of year when
we resolve to slim down, tone up, and get healthy. Think
New Year’s resolutions are a waste of time? Researchers
have found that people are ten times more likely to change
a behavior if they make a resolution than if they don’t.
Here are a few common-sense ways to improve your health
in the new year:
Exercise
regularly. Hate the gym? Then don’t
go! You don’t have to spend money on high membership
fees or expensive home equipment to get the benefits
of exercise. Add some kinder, gentler activity to your
daily routine. Take a walk. Ride a bike. Play a sport.
Enroll in a yoga class. Find a YMCA or community pool
in your neighborhood and go for a swim. Substitute
some stairs for your daily elevator ride to the office.
Exercise is not only good for your body, it can also
boost self-esteem, reduce depression, and help you
sleep better. Twenty minutes of daily activity can
do the trick. The key is to make it fun rather than
punishment—you’ll be more likely to stick
to it.
Change
your eating habits. Study
after study has shown that diets don’t work—they’re
too hard to stick to. Instead, make some healthy changes
in your eating habits. Add more fruits, vegetables,
and whole grains. Eat more fresh foods and fewer processed
foods. Eat smaller portions at each meal. Read food
labels for fat and calorie counts. Don’t eat
the same foods every day—mix it up with new colors
and textures to keep meals interesting. Skip the drive-through
altogether—fast food is full of fat and calories.
Finally, don’t deprive yourself—you can
still enjoy your favorite foods, even if they aren’t “healthy,”
as long as you control portion size. Eating a healthier
diet takes some adjustment and a little effort in terms
of food preparation, but the results will be well worth
it. Keep in mind that you’re making lifestyle choices,
and you’ll be less likely to slide back into old
bad habits once you reach your goal weight.
Quit
smoking. Smoking is one of the major causes
of preventable cancers and other health problems, but
nicotine is one of the most difficult drugs to kick.
Set a target date and use the intervening time to make
your plan to quit. Cold turkey not your style? Try
over-the-counter nicotine patches or gum. Talk to your
doctor about prescription drugs which can help ease
withdrawal. Cut down by timing your cigarettes throughout
the day or count out how many cigarettes you will allow
yourself daily. It’s a tough habit to break,
but the benefits of quitting are immeasurable—you’ll
breath easier, catch fewer colds, increase your senses
of taste and smell, and boost your immune system.
Get
a physical. Don’t go to the doctor only
when you’re sick. See your doctor regularly for
health monitoring. Generally, unless there are high-risk
factors, women over the age of 40 should have an annual
mammogram, and men over the age of 50 should have an
annual exam and blood test to check for prostate cancer.
Colon cancer is a concern for both sexes after the
age of 50. Women should begin annual pelvic exams when
they reach child-bearing age. Talk to your doctor about
your family history so you may be monitored for high-risk
genetic factors which may contribute to diabetes, high
cholesterol and heart problems, and certain types of
cancers. Most of these may be monitored by simple blood
tests. Talk to your doctor about what you can do now
to prevent disease later on. And if you’re not
happy with your health care professional, find another
one! Talk to your family and friends, ask for a referral,
and don’t be afraid to voice your concerns to
a new doctor. After all, it’s your health that’s
at stake.
Take
some time for yourself. Don’t neglect
yourself—mental health is important, too. We
all have busy professional and personal lives, but
don’t forget to carve out some personal time
for yourself now and then. Find something you enjoy
doing and then do it periodically, whether it’s
a creative hobby, reading a book, volunteering in our
association, visiting an old friend, or even taking
a nap.
And
finally, a few tips for sticking to your resolutions:
Don’t
try to do everything at once. The temptation
of New Year’s resolutions is to write a list
of everything you’ve ever wanted to change—don’t
fall for it. Your odds are better of achieving one
or two goals. Take one thing at a time—you can
always add to your list later.
Be
realistic and flexible. Word your resolution
carefully to avoid setting yourself up for failure.
Think you should exercise every day? Try shooting for
two or three times a week to start. Want to lose 25
pounds? Make it your goal to lose 10. Set your objective
so that you’ll be encouraged by your success
rather than discouraged by failure to reach an unrealistic
goal.
Make
a plan. Once you’ve decided on a resolution,
break it down. It doesn’t have to be a complicated
plan, just do a little research and then brainstorm
enough to give yourself a starting point.
Write
your plan down. Write it down and put it where you’ll
see it. You’ll have a constant reminder of your
goal, and you’ll be able to reword your resolution
and set new goals as time passes.
Get
help. You don’t have to do it by yourself.
Talk to a family member or friend who can encourage
you in achieving your goal, perhaps someone who has
the same goal so you can encourage each other.
Forgive
yourself. Nobody’s perfect. If you backslide,
don’t be too hard on yourself, and don’t
use it as an excuse to give up. One mistake isn’t
the end of your resolution, so keep at it. You’ll
be glad you did.
