Resolutions mark the new year, with intentions of new beginnings,better habits, a renewal of body and spirit. One week into 2011, andit's already pretty clear - the tricky part is keeping them.
"Remember, you can't change everything in one day," said LisaSelman Abbay, registered and licensed dietitian and Director of Foodand Nutrition at Baptist Memorial Hospital-Memphis. "Changes have tobe simple and have to be attainable. The important thing is to picktwo to three goals at a time and work on those. Any change you maketakes 30 days for it to become a habit."
Here are some recommendations for small changes that can make abig difference in your health this year.
Reduce stress
Physical activity is one way to take control of stress. Beingactive boosts the release of endorphins, increases overall energylevel and serves as a healthy distraction from daily demands.Whether it is a walk in the park, a round with machines in the gymor a spirited game of tennis - the key is doing what you enjoy.
One stress-relieving addition to the regular exercise regimen isyoga, an ancient practice that is growing in popularity, withclasses widely available.
"By learning to move with the breath and
learning to breathe evenly and smoothly, without gasping orholding the breath, students of yoga, especially restorative yoga,reduce stress," said Sarla Nichols, owner of Midtown Yoga. "Asstress is reduced, so is cortisol, which is a steroid hormoneproduced by the adrenal glands. It is released in response tostress, and its primary functions are to increase blood sugar andsuppress the immune system. Cortisol is stored as fat in the belly,so doing yoga reduces this belly fat and awakens the digestivefires."
Nichols, a RYT 500-registered yoga teacher, also pointed out thephysical benefits of yoga.
"Yoga increases flexibility, lubricates the joints and exercisesthe ligaments and tendons of the body. Yoga is also probably theonly form of exercise that massages all the organs of the body. Bystretching all the joints, ligaments and tendons, as well asmassaging the internal organs, yoga ensures the optimum blood supplyto various parts of the body. This helps flush out toxins from everycorner of the body and mind.
"But the greatest benefit of yoga is that it calms the mind. Acalm, clear mind is less likely to be reactive, compulsive, anxiousor fearful."
Make healthful diet changes
Abbay, who was named 2010 Recognized Young Dietitian of the Yearfor Tennessee, suggests simple dietary goals.
Don't look back at last year. You can't change what happened, somove on to this year and make your life healthier.
Try one new vegetable or fruit a week. Make sure your meals arefull of nutritious and flavorful vegetables, whole grains, low-fatdairy products and lean proteins and free of trans fats.
Eliminate sugary drinks.
Try new recipes with family and friends.
Beware of fad diets. If a product or diet sounds too good to betrue, it probably is. Many fad diets are low in nutrients or entirefood groups. There are no magic diets or pills that burn fatmagically.
Stay adequately hydrated. Water is one of the most importantnutrients in our body. It accounts for about 60 percent of our bodyweight and is part of every organ, cell and tissue. Most women needabout eight cups of water per day, and most men need 12. Watertransports nutrients, hydrates our skin, moistens our eyes, nose andmouth and helps lubricate the joints.
Get adequate sleep
Dr. Merrill S. Wise, neurologist and sleep medicine specialistaffiliated with the Methodist Healthcare Sleep Disorders Center anda member of the board of directors of the American Academy of Sleep,stresses the necessity of sleep.
"It's been said that if our sleep is not healthy, we are nothealthy. Sleep is fundamentally important to all aspects of ourhealth and well being," Wise said. "An adequate amount of good-quality sleep restores our body and supports regeneration at thecellular and organ/system level."
Those who get inadequate sleep or have sleep disorders oftenexperience problems with daytime fatigue, poor concentration,inefficiency at work, and are at risk for accidents and troubleregulating emotions, he said.
"It is true that our fast-paced, 24/7 lifestyle has had anegative impact on the quality of our sleep," Wise said. Overuse ofthe Internet, computer games and other electronic media is a veryreal problem, especially for adolescents and young adults. Certainmedications, alcohol and drugs may also disrupt sleep.
Wise advises to make sleep a priority. Establish a consistentsleep-wake schedule. Most adults function best with seven to ninehours of sleep, while teens and young adults require 8 1/2 to 9 1/2hours.
Avoid activities or habits that work against good sleep -strenuous exercise, stressful activities, such as paying bills oremotional family discussions, two hours prior to bedtime. Avoidcaffeine after 3 or 4 p.m.
Maximize exposure to bright light in the morning, and minimizeexposure to bright light in the evening.
Avoid using alcohol to help fall asleep. Alcohol may hasten sleeponset, but it fragments and disrupts nighttime sleep.
Get breathless
Just get the body moving on a regular basis. Park in the farthestparking spot from the entrance to your office, a shopping mall or arestaurant. Ten minutes of daily moderate-paced walking can take offmore than 4 pounds a year.
Abbay recommends 30 to 60 minutes of daily activity.
Exercise with friends. "If you are learning to run, look for arunners support group," Abbay suggested.
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More advice
Other tips to start the new year in a healthy trajectory, assuggested by Dr. JoAnn Manson, professor of medicine at HarvardMedical School:
Wear a pedometer. New research suggests a pedometer encourageswalking an extra mile per day.
Don't forget strength training involving both the upper and lowerbody. For women, this is crucial for preventing bone and muscleloss.
Don't pop too many vitamins. Enthusiasm for vitamin pills ishigh, but evidence for their benefits is low. Try to get vitaminsfrom food, and consider multivitamins insurance.
Eat two fish meals per week, especially darker fish such assalmon, tuna and mackerel. Evidence is strong that nutrients in fishare beneficial for the heart and brain.
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