My family has a tradition on New Year’s eve – we write 12 wishes, put them under our pillows and the next morning pick 4 (1 for each season) that should come true. Amazingly, many of my wishes did come true in the past. Were they about something important? Not always. One thing I did realize this year is that the most important thing we have is our lives and taking care of our health is the best gift to give ourselves, and there is no need to be wishful about it – it’s all in our hands. Making resolutions is probably the most popular activity in January but how many of them are realistic or necessary? Here’s my list of 10 resolutions you can make for your health this year, and following them is easy, just give it a try!
1. Quit Smoking This Year
If you are a smoker, no matter how light, quit this year. There are plenty of people that are in denial about their light smoking (I just have an occasional cigarette at parties) but the fact that you continue still makes you a smoker. And quitting is not the easiest thing to do, especially if you have a long history – it takes sometimes up to 7 attempts to quit smoking for good. Nicotine is a tough addiction to break and it is also part of a routine for many. However, every doctor will tell you that if there is one absolutely worst thing for your health, it is smoking. There are many tools available out there, from nicotine patches to hypnosis. One that was effective for me 7 years ago was a simple message I saw on one of Chicago’s bus ads (a positive reinforcement unlike all the previous negative threats I had seen) – a timeline that showed how your health would improve once you quit, from MyTimeToQuit.com. Here are some of the health benefits they list:
- Within 24 hours: the damage to your skin from smoking stops
- Within 2 to 12 weeks: Lung function can increase
- Within 1 year: risk of heart disease is half that of a smoker’s
According to American Lung Association 1 in 3 smokers dies early due to their smoking, of heart disease, stroke, cancer and emphysema. So listen up and quit this year. Pick up a good time to quit (not around holidays or stress), find a good replacement (exercise, water, fruit, etc.) and stick with it.
2. Get Moving at Least 30 Minutes Each Day
A little exercise goes a long way. It is as easy as walking up and down the stairs instead of taking an elevator or parking a little further away. The effects of any type of exercise are tremendous. For example, a study at Bloomsburg University in Pennsylvania showed that people working out 30 minutes/day, 3x/week were able to slow the decline in heart health. And walking does not require a gym membership or specific equipment and can be done virtually year round. Strength training is also very important and can also be done at your convenience at a minimal cost of a pair of dumbbells. Lower body strength training is a bit easier since you are working with larger muscles, so there is an extra cardio impact included. Upper body training has long been linked to heart health and longevity overall. Strong core is essential for your posture, strong back and very helpful for women planning childbirth. Aside from the strong body, exercise can improve your mood through the release of endorphins, and help you reach and maintain a healthy weight, good blood pressure and cholesterol levels. Finding time for exercise is not always easy, so you can break your routine in portions and do a little bit at different parts of the day. However, a new interesting study published in "Medicine & Science in Sports & Exercise" reveals that morning exercise has the potential to lower your triglycerides levels for the whole day, which can reduce the risk for heart disease.
3. Eat a Fruit Each Day
Fruit has a large concentration of fiber, so it will make you feel full without packing with calories. It is also a great source of good carbs, making it a perfect pre- and post-exercise snack. A Harvard-based Nurses Health Study and Health Professionals Study showed that increased consumption of fruits lowered the chances of developing cardiovascular disease. Variety of vitamins brings different benefits with them. Vitamin C fruit (oranges, kiwi, strawberries) help find gingivitis, boost your immune system and your skin’s collage production. Summer fruits, such as peaches and plums, are high in antioxidants that protect skin against UV rays. Pectin, which is present in virtually all fruit, could be the key reason why those who eat fruit have lower cancer rates, according to a study from the FASEB Journal. Finally, the sweetness in fruit makes it a perfect treat when you are craving something sweet and have a cookie in mind.
4. Have a Little Oatmeal
This grain has been known to reduce bad (LDL) cholesterol without lowering the good (HDL) cholesterol. As little as a bowl of oatmeal a day can lower the LDL cholesterol by 10 percent. A study published by the "Archives of Internal Medicine", which followed 10,000 US adults for 19 years, confirms that eating high fiber foods, such as oats, helps prevent heart disease. So oatmeal is also a heart friend, having a high concentration of fiber, both soluble and insoluble. Oats also include vitamin E, zinc, iron, magnesium and are a good source of protein. Since it is a whole grain, you get the benefits of reducing high blood pressure and fighting the blood sugar spikes of type 2 diabetes. Of course, eating the sweetened packaged oatmeal will add the unnecessary sugar, so my advice is to take bland oatmeal and add some berries and a little milk – both will contribute vitamins and calcium.
5. Downsize for Quality
Eating smaller portions of quality foods is a great way to curb your hunger and keep your energy levels up by keeping your metabolism up. While the most effective way to lose weight is still the total amount of calories vs. when you consume them, keeping your body full with small frequent meals may help you stick to the daily calorie amount that is best for you.
If you eat out a lot, you will quickly notice the largesse of the portions. In fact, portions have doubled in the last 50 years. You can set aside half right away and take it to go, or just not eat it. Since your stomach is about the size of a fist, fitting more into it will make it stretch (and you gain unnecessary weight). It’s also important to listen to your inner hunger voice – if you feel full, then stop. Waiting 10 minutes after you sense you are full will confirm your gut feeling. Many people find it helpful to pack your lunch and snacks at home in advance – this way, you are always ready with a healthy snack (vs. a pretzel on the street or, worse, a Snickers bar from the machine). Healthy doesn’t mean bland – pack your meals with whole grains, veggies, quality protein, herbs and you will be able to savor the true flavors vs. processed foods.
Remember that drinks have calories too, so make sure to fill up on water to keep you hydrated and your skin looking younger. Finally, learn to savor the food – see how the French take longer at their meals and eat smaller portions, yet manage to have a longer life span. If you eat quality food, you don’t need a lot of it, just get the best value for your body and best bang for your taste.
6. Floss your Teeth Daily
Flossing may be more instrumental to your dental health than even brushing (though brushing should not be avoided). Sadly, fewer than 10% of the population flosses regularly, even though gum disease typically starts between teeth where flossing could fight it best. Flossing removes plaque and is known to prevent tooth decay, particularly between teeth and in hard to reach areas, to prevent gum disease, and to improve your breath. Daily flossing is beneficial not just for your mouth but your entire body. A November 2002 study on longevity by the Harvard Medical School found that daily flossing was one of the crucial factors in extending your life span. Here are a few examples. Bacteria in your mouth can promote the formation of blood clots and fatty deposits, thus leading to heart disease. Diabetics have a harder time controlling their blood sugar if they have gum disease. Periodontitis, an oral infection, is linked with increased risk of respiratory infections. Women with gum disease are 8 times more likely to give birth to premature babies. So flossing not only improves your health but may help you live longer.
The best time to floss is at the end of the day whether before or after brushing your teeth. If your gums bleed, don’t stop, since it’s a sign of gum disease, meaning you should floss even more; bleeding will stop soon after your get into a pattern of flossing more regularly. American Dental Association has a helpful video on the right flossing technique. Watch it here.
7. Learn to Relax
Relaxation is a great way to beat stress – a key concern for your health. When you relax, your heart rate slows down, you breathe slower needing less oxygen, your blood pressure is lower, your muscles are less tense. This in itself leads to better sleep, less stress, more energy and improved immune system. A recent Ohio State University, Columbus, study shows that stress worsens allergy symptoms and even creates new allergies.There are a number of good ways to relax. Yoga and meditation are a few learned tools you can easily do at home. Just sitting down with a good book, or taking a quiet bubble bath, or listening to favorite music, is a perfect way to relax and it doesn’t cost a thing. Relaxing is really more about the attitude. What you need is taking a moment for yourself and slowing down – schedule this on a daily basis and your life will improve instantly!
8. Visit your Doctor Every year
Prevention is the key to staying healthy – maintaining a healthy weight, not smoking, using sunscreen, etc. However, visiting your doctor for an annual check-up is just as important, so all the important tests are done and you are screened for key health issues. Learn your family history, since it will have an affect of what your doctor will have to watch out for. The basic guidelines for screenings are as follows:
- Women over 18 need a pap smear and pelvic exam every year and a yearly mammogram starting at age 40 (or 35 if there is family history of breast or ovarian cancers).
- Adults over 20 should get their blood pressure checked every 2 years and their cholesterol every 5 years.
- Adults over 50 need a variety of additional screenings, including prostate cancer and colon cancer checks and osteoporosis screenings.
9. Reduce the Amount of Alcohol per day
Doctors have long said a small amount of certain alcoholic drinks, such as red wine, is actually beneficial for your health, helping prevent heart disease. However, the jury is still out on the quantity. While it is known that women should drink half of what men could, due to different estrogen levels, there are few studies that agree on the amount.
Most doctors recommend 1 drink a day for women and up to 2 for men. Excessive drinking can lead to high blood pressure, memory loss, heart failure and stroke, as well as serious damage to your liver. The human liver is a vital organ and it processes a lot of elements in our body, including alcohol, yet it has the ability to repair itself. Give your liver a break by avoiding alcohol completely for at least two days every week. Remember to eat before you drink and when you do have a drink, remember that one drink size is 8 oz, so serve accordingly. As with good diet, alcohol is only good for you in moderation – having 2 drinks a day every day will be hard on your liver, your heart and your wallet. So enjoy an occasional glass but don’t get used to it.
10. Stay Connected
Relationships, friendships and hobbies is what makes our heart tick. Staying connected, via phone, email or web groups, can help you improve your mood and feel needed and helpful.
We are all busy during the year, and especially so at holidays, but find time to stay connected and you will reap huge rewards.
