New Year’s resolutions are fun to make but can be difficult to maintain. Each January, many people resolve to better themselves in some way, but a small percentage actually make good on those resolutions. According to estimates, most resolutions made by Americans fail. The problem isn’t lack of willpower or inability to set and accomplish long-term goals. Often the resolutions we make are too vague, too difficult or they leave us feeling deprived.
Instead of being overwhelmed with good intentions, try picking at least one achievable resolution and stick to it. You don’t need a special date such as January 1 to incorporate healthy new routines into your daily life. Make specific and manageable changes, identify triggers that keep you from sticking with your goals, celebrate successes with small rewards, and shrug off setbacks.
Here are some good ideas to help you and your family have a healthy 2015, along with resources to guide you toward your goal:
Quit smoking
If you use tobacco products – quit! Tobacco use is the single largest preventable cause of disease and premature death in the U.S. Quitting smoking happens one day at a time and is one of the harder habits to quit. Most ex-smokers will tell you that it takes multiple attempts to quit smoking, but it can be done. If one method of quitting tobacco doesn’t work for you, try another. Group support may help you in your attempt to quit. The St. Mary’s County Health Department offers free Quit Tobacco classes throughout the year, and Chantix or nicotine replacement patches are also offered for free. Visit the health department’s website at www.smchd.org to find out when the next class is being offered.
Make healthy food choices
Make each meal half fruits and vegetables to ensure that you and your family are getting the nutrients needed to lead a healthy lifestyle. Look for fruits and vegetables that are red, orange and dark green – they are full of vitamins and minerals. Cook more meals at home so you can control portion size. Drink more water – keep a reusable bottle filled with water with you throughout the day as a reminder to stay hydrated. Involve your whole family in planning and preparing meals so that each family member feels invested in the effort. ChooseMyPlate.gov is a good resource that helps consumers build healthier diets with tools for nutrition education, healthy eating tips and recipes. As Americans are experiencing epidemic rates of overweight and obesity, this online resource can help people make healthier food choices for themselves and their families.
Reduce sodium in your diet
About 90% of Americans eat more sodium than is recommended for a healthy diet. Most adults should consume no more than 1500 mg. of sodium each day. Too much sodium increases your risk for high blood pressure, and high blood pressure is the leading cause of heart attack and stroke. Heart disease is responsible for one in every four deaths in the U.S. By reducing sodium intake, your blood pressure can begin decreasing in only a few weeks. Restaurant and processed foods are a major source of sodium in most Americans’ diets, so it pays to plan ahead when eating out or shopping. When shopping at the grocery store, check the amount of sodium per serving, and don’t forget to check the servings per container. Buy fresh, frozen (no sauce), or no salt added canned vegetables. Use fresh poultry, fish, pork and lean meat rather than canned or processed meats. At the restaurant, request that no salt be added to your food. Sometimes the sodium content of menu items is listed on the menu or at websites for chain restaurants. Beware of hidden sources of sodium such as sauces and dressings, and request that these items be served on the side.
Million Hearts® is a national campaign that brings together partners from across the country with the goal of preventing one million heart attacks and strokes by the year 2017. The Million Hearts website has tools that help you understand your current level of heart health and assess your individual health needs, and provides reduced-sodium meal plans and tips to help you improve your heart health.
Increase physical activity for you and your family
Regular physical activity is one of the most important things you can do for your health. It helps with controlling weight, reducing cardiovascular disease, reducing the risk of type 2 diabetes and some cancers, strengthening bones and muscles, and improving mental health and mood. If you have a chronic health condition such as arthritis, diabetes, or heart disease, talk with your doctor to find out if your condition limits your ability to be active. Then work with your doctor to come up with a physical activity plan that matches your abilities. In most cases, the health benefits of physical activity far outweigh the risks of being hurt.
Becoming physically active doesn’t require gym memberships or purchasing expensive equipment. Basically, any physical activity counts and long as it’s moderate- or vigorous-intensity for at least 10 minutes at a time, preferably for at least 30 minutes a day. What’s important is to avoid being inactive. Adults should strive for at least 150 minutes of moderate-intensity aerobic activity per week.
Childhood obesity is an epidemic in the U.S. – one in three children are overweight or obese, putting them at risk for type 2 diabetes and heart disease. Children and adolescents should get a minimum of one hour or more of physical activity each day. Encourage your child to participate in activities that are age-appropriate, enjoyable, offer variety, and limit their screen-time indoors.
The Alive! program is an inexpensive, evidence-based program available to St. Mary’s County residents to help them improve their physical activity level and nutrition, resulting in healthy weight management and lower risk for chronic diseases. This email-based program, supported by the U.S. Centers for Disease Control and Prevention, provides guidance to people as they work to establish healthy habits.
Health screenings and immunizations
Regular health examinations and screenings can help find problems early, when chances for treatment and cure are better. Schedule an appointment with your health care provider to discuss what screenings and exams are needed and when you need them. Preventive screenings are the best way to identify and treat potential health problems before they develop or worsen. Depending on your age, health, family history and lifestyle choices, your health care provider may recommend screenings for certain cancers (breast, cervical, ovarian, colorectal, skin, and oral) and sexually transmitted infections (STIs). The St. Mary’s County Health Department’s Cancer Control Programs help eligible residents receive screening services for breast, cervical, and colorectal cancer. Also, the health department’s health clinic provides screening and/or treatment for STIs free of charge to residents under 21 years of age, and STI screening and treatment is provided to adults 21 years and older on a sliding scale schedule. HIV screening is provided free of charge.
Regular immunizations starting at infancy and throughout adulthood are important. Each year thousands of adults in the U.S. suffer serious health problems from diseases that could be prevented by vaccines. Even if you were fully vaccinated as a child, the protection from some vaccines can wear off over time. Everyone six months and older should get an annual flu vaccination. Adults should also receive a booster Td/Tdap to protect themselves and those around them from tetanus, diphtheria, and pertussis (whooping cough). Your health care provider may also recommend additional vaccines based on your age, health conditions, and vaccines you may not have received as a child. The health department’s health clinic offers some immunizations to children and adults.
You don’t need to make a huge effort to make 2015 a healthier year for you and your family – just a few new healthy routines can be easily incorporated into your daily life!