New Year’s resolutions are fun to make, but extremely difficult to maintain. Every January, about one in three Americans resolve to better themselves in some way, but a small percentage of people actually make good on their resolution. Most New Year’s Resolutions involve diet or exercise. Almost 75% of people stick to their goals for at least a week, less than half are still on target six months later. We’ve written a few health tips to get you on the right track.
Health Tips for Dieting
It’s hard to keep up the momentum, but it’s not impossible. Here are a few health tips while you dine.
- Choose lean protein foods – poultry, fish, legumes, eggs, nuts and seeds.
- Make your plate colorful with fruits and vegetables – the more, the merrier.
- Eat whole grains – whole wheat, brown rice, buckwheat, barley, bulgur, quinoa or wild rice.
- Limit your dairy – switch to low-fat, non-fat or fat-free products. Be sure to read the labels.
- Eat healthy fats – coconut oil, olive oil, nuts and seeds.
- Watch your sodium intake – The American Heart Association recommends 1,500 to 2,000 milligrams per day.
- Drink plenty of water – you can add a little flavor to water with fruit.
- Cut back or eliminate solid fats – processed and fatty meats, pizza and desserts.
- Keep a food journal – write down what you eat.
Simple Health Tips for Exercise
Increase your activity. If you don’t want to get a membership at a fitness club, try exercising at home. There are many fitness programs on TV, DVD, and game systems.
If you have an exercise bike or treadmill, turn on your favorite music or TV show and get moving. We’ve all heard the saying…Move it or Loose it.
Health Tips for Reducing Stress
Stress is an inevitable part of life, but if stress is chronic, it can increase your risk of cancer, obesity, heart disease, and more. If you work long hours, get little sleep, do not exercise, and/or have a poor diet, this can contribute to stress, or chronic stress. Try to relax more, sleep 7-8 hours, and socialize with friends and family.
Health Tips for Quitting Smoking
Are you afraid that you have failed too many times to try again? Try different methods to find out what works best for you. Some of our patients have gone cold turkey, while others get assistance with medications, the patch or gum.
Smoking is one of the hardest things to quit! But, quitting smoking has enormous health benefits and think of all the money you will save!
These are just a few health tips to start you on the right track for the New Year. When making a significant lifestyle change, you may want to consult with your doctor. Here’s to your health!