|
10 healthy New Year's resolutions Each January,
roughly one in three Americans resolve to better
themselves or their situation in some way, according to
a 2009 poll by the Marist College Institute for Public
Opinion. A much smaller percentage of people actually
make good on those resolutions, however. While roughly
75% of people stick to their goals for at least a week,
less than half (46%) are still on target six months
later, a 2002 study found.
Yes, it's hard to keep that shiny New Year's enthusiasm
months after you've swept up the confetti, but it's not
impossible. Especially if your goal is a noble one:
better health. Exercising more, dropping a few pounds,
and other health-related resolutions have traditionally
been favorites, and 2011 will likely be no different.
This year, pick one of the following worthy resolutions,
and stick with it. Here's to your health!
Lose weight
The fact that weight loss is perennially among the most
popular resolutions suggests just how difficult it is to
stick with. But you can succeed if you don't expect
overnight success. "You want results yesterday, and
desperation mode kicks in," says Pam Peeke, MD, author
of Body for Life for Women. "Beware of the valley of
quickie cures."
Also, plan for bumps in the road. Use a food journal to
keep track of what you eat and have a support system in
place. "Around week four to six something happens, and
people become excuse mills," Dr. Peeke says. "That's why
it's important to have someone there on a regular basis
to get you through those rough times."
Health.com: 25 diet-busting foods you should never eat
Stay in touch
Feel like old friends (or family) have fallen by the
wayside? It's good for your health to reconnect with
them. Research suggests people with strong social ties
live longer than those who don't.
In fact, a lack of social bonds can damage your health
as much as alcohol abuse and smoking, and even more than
obesity and lack of exercise, a 2010 study in the
journal PLoS Medicine suggests.
In a technology-fixated era, it's never been easier to
stay in touch-or rejuvenate your relationship-with
friends and family, so fire up Facebook and follow up
with in-person visits.
Quit smoking
Fear that you've failed too many times to try again?
Talk to any ex-smoker, and you'll see that multiple
attempts are often the path to success.
Try different methods to find out what works. And think
of the cash you'll save! (We know you know the ginormous
health benefit.)
"It's one of the harder habits to quit," says Merle
Myerson, MD, director of the Cardiovascular Disease
Prevention Program at St. Luke's and Roosevelt
Hospitals, in New York City. "But I always tell people
to think of how much money they will save."
Health.com: 15 ways smoking ruins your looks
Save money
Save money by making healthy lifestyle changes. Walk or
ride your bike to work, or explore carpooling. (That
means more money in your pocket and less air pollution.)
Cut back on gym membership costs by exercising at home.
Many fitness programs on videogame systems like
Nintendo's Wii and Microsoft's Xbox Kinect can get you
sweating.
Take stock of what you have in the fridge and make a
grocery list. Aimless supermarket shopping can lead to
poor choices for your diet and wallet.
Health.com: 9 ways to save money and stay fit
Cut your stress
A little pressure now and again won't kill us; in fact,
short bouts of stress give us an energy boost. But if
stress is chronic, it can increase your risk of-or
worsen-insomnia, depression, obesity, heart disease, and
more.
Long work hours, little sleep, no exercise, poor diet,
and not spending time with family and friends can
contribute to stress, says Roberta Lee, MD, an
integrative medicine specialist at Beth Israel Medical
Center, in New York City, and the author of The Super
Stress Solution.
"Stress is an inevitable part of life," she says.
"Relaxation, sleep, socializing, and taking vacations
are all things we tell ourselves we deserve but don't
allow ourselves to have."
Health.com: 25 ways to beat stress over the holidays
Volunteer
We tend to think that we can make ourselves happy by
doing things for ourselves, but we are happier when we
are doing things for others, like through volunteer
work, says Peter Kanaris, PhD, coordinator of public
education for the New York State Psychological
Association.
And guess what? Happiness is good for your health. A
2010 study in the European Heart Journal found that
people with positive emotions and an upbeat attitude
were about 20% less likely than their gloomier peers to
have a heart attack or develop heart disease. Other
research suggests that positive emotions can make people
more resilient and resourceful.
"Someone who makes this sort of resolution is likely to
obtain a tremendous personal benefit in the happiness
department," Kanaris says.
Health.com: The secrets to a super-happy winter
Go back to school
No matter how old you are, heading back to the classroom
can have a range of benefits. Getting a degree or just
taking a few courses can help revamp your career,
introduce you to new friends, and even boost your
brainpower.
A 2007 study conducted in the U.K. found that adults in
their mid-50s who had gone back to school (including
night school and training courses) sometime in the
previous quarter century had stronger memories and
verbal skills than those who did not. What's more,
several studies have linked higher educational
attainment to a decreased risk of Alzheimer's disease.
This research doesn't prove cause and effect, but it
suggests that education may play a lifelong role in
mental sharpness.
"You are gaining a sense of accomplishment by gaining
new knowledge, and you are out there meeting people and
creating possibilities that were never there before,"
Kanaris says.
Get more sleep
You probably already know that a good night's rest can
do wonders for your mood-and appearance. But sleep is
more beneficial to your health than you might realize.
A lack of sleep has been linked to a greater risk of
obesity and type 2 diabetes. And sleep is crucial for
strengthening memories (a process called consolidation).
So take a nap-and don't feel guilty about it.
Health.com: 7 tips for the best sleep ever
Cut back on alcohol
While much has been written about the health benefits of
a small amount of alcohol, too much tippling is still
the bigger problem. (Binge drinking seems to be on the
rise, in fact.)
Drinking alcohol in excess affects the brain's
neurotransmitters and can increase the risk of
depression, memory loss, or even seizures.
Chronic heavy drinking boosts your risk of liver and
heart disease, hypertension, stroke, and mental
deterioration, and even cancers of the mouth, throat,
liver, and breast.
Travel
The joys and rewards of vacations can last long after
the suitcase is put away. "We can often get stuck in a
rut, and we can't get out of our own way," Kanaris says.
"Everything becomes familiar and too routine."
But traveling allows us to tap into life as an
adventure, and we can make changes in our lives without
having to do anything too bold or dramatic. "It makes
you feel rejuvenated and replenished," Kanaris adds. "It
gets you out of your typical scenery, and the effects
are revitalizing. It's another form of new discovery and
learning, and great for the body and the soul."
Post Comment
|