Monday 30 December 2013

The Resolution: 30 Days later


10 ways to make your diet and fitness resolutions last

Lose weight. Eat healthy foods. Exercise daily. Drink less.
Many people make these or similar pledges during the annual New Year's Day ritual of resolving to improve our health. Resolutions are easy to start; the challenge is sustaining them. One month later, have you held true to your good intentions?

Some would have you believe that New Year's resolutions are a waste of time. In fact, the very act of making resolutions improves your odds of success.
Studies show that people who resolve to change behaviours do much better than non-resolvers who have the same habits that need to be changed.

Statistics show that, at the end of January, some 64% of resolvers are still hanging in there; six months later, that number drops to 44%.

It's All in the Planning
Making resolutions is the first step, but, experts say, you need a plan and a healthy dose of perseverance if you want to succeed.
People most often resolve to lose weight; quit smoking; get more exercise; and reduce their alcohol consumption, in that order.

These habits and behaviours are very difficult to change, and when you don't have a well-thought-out plan on how you are going to make sustainable changes that fit into your lifestyle, it leads to failure.
t's not enough to simply say, "I want to lose weight and exercise more." You need a detailed blueprint that addresses how you'll reach these goals.
Everyone has strengths and weaknesses, If you want to succeed, you need to have a concrete plan that plays into your strengths and avoids distractions from your goals by your weaknesses.

Realistic Expectations
Part of that planning is anticipating situations in which you're likely to slip up -- such as when you're stressed out, eating at a restaurant, or travelling.
For example, if you plan ahead and pack a meal for the plane or carry some nuts, you won't just grab anything because you are famished, and are more likely to minimize the slip-ups and stick with your resolution for healthier eating.

Experts say it's also important to remember that this is a marathon, not a sprint. A realistic resolution is one you can sustain for at least a year -- not just for a few weeks.

Of course you'd like to see those extra pounds gone in a hurry, but quick weight loss is usually not permanent weight loss. Diets that have strict rules, eliminate or severely restrict certain foods, or otherwise take a lot of effort are usually only successful in the short term. After all, anyone can lose weight eating mostly cabbage soup -- but how long could you keep that up?

Very low-calorie diets lead to quick weight loss of not only fat but muscle, too. These diets also lower metabolism and when an individual goes back to eating the way they used to (because no one can live on cabbage soup), their slower metabolism will require fewer calories and, ultimately, they gain all the weight back and then some.

Tips to help you stick with your own New Year's vows:

1. Have a Realistic Eating Plan
An eating plan that has plenty of variety, yet is simple, interesting, and tastes good -- such as the Mediterranean-style diet with its "good carbs" from fruits, vegetables, and whole grains; healthy fats from nuts, fish, and olive and canola oils; and lean protein.

2. Believe in Yourself
Seeing is believing; once you see you are capable of making changes in your behaviour, it inspires confidence. Try to imagine changing a particular behaviour for two weeks, two months or two years. If you can't visualise yourself realistically sticking to this change in behaviour, re-evaluate to make sure the goal is do-able.
Breaking down a lofty goal into smaller steps is often what is needed to gain the belief that you can do it.

3. Get Support
Support is critical, especially after the first few weeks when your motivation flags. Seek out someone who will be there for you long-term.
Some people find success with on-line support groups while others do better with an exercise buddy.
You need to figure out what kind of support will help you during the tough times that are inevitable when changing your behaviours.

4. Spell Out the Details
So you want to lose weight or exercise more -- just how do you plan to do it? How will you handle eating out, or a schedule that allows for exercise? Devise a sensible plan for how you'll shop, cook, and fit in fitness.
Think through how you'll deal with cravings, but don't deprive yourself. If you give yourself permission to eat what really matters to you, it puts you in control (instead of the diet), and empowers you to make a healthy decision on portion size.
Eliminating your favourite foods can be a recipe for disaster, instead, allow yourself small portions, on occasion. Otherwise, the denial may create an obsession that derails your goals."

5. Set Mini-Goals
Maybe you want to lose 50 pounds, but you'll be more motivated to succeed if you celebrate every 10 pounds lost. Realistic resolutions are ones you can live with.
Look at them as lots of "baby steps" strung together. Setting the bar too high can be demoralizing. People who set attainable, realistic goals are more likely to succeed.

6. Manage Your Cravings
Cravings for foods are caused by swings in your blood sugar. If you eat the right kinds of foods and snack strategically, you can eliminate cravings. Almost everyone who is overweight has cravings, typically late-afternoon hypoglycemia (low blood sugar). They frequently choose simple carbs (like sweets, soda, and refined bread products) that give them a quick boost.
The problem is that a quick rise in blood sugar is usually followed by a quick fall, and hunger strikes again. Eating every 3-4 hours, and always including lean protein (from nuts, low-fat dairy, lean meats, or beans) will satisfy your hunger for fewer calories and without the dramatic swings in blood sugar.

7. Control Your Environment
Stack the deck in your favour by eliminating tempting, fattening treats from your surroundings. Instead, stock the pantry and refrigerator with plenty of healthy foods. Surround yourself with people, places, and things that will help you change your behaviour.
Avoid those that invite problems, like going to happy hour or eating at a buffet restaurant.

8. Do the Opposite
Do the opposite of the problem behaviour. The opposite of sedentary behaviour is an active behaviour. It is not good enough to diet; instead, you need to replace the unhealthy foods with more nutritious foods."

9. Reward Yourself
Reward yourself all along the way for continued motivation and success. A reward can be a massage, flowers, or removing chores you dislike. Figure out what will work for you, and reward yourself whenever you achieve a mini-goal (such as losing 10 pounds or exercising every day for a week).

10. Anticipate Slips, and Deal with Them Constructively
Don't let a slip-up derail your resolve to improve your health. Setbacks are inevitable; it's how you respond to them that matters. One of the most important things is how to recover from slips. Successful resolvers use slip-ups to help them get back on track, serving as a reminder that they need to be strong.
People who see slips as a failure often use one as an excuse to give up.


Wednesday 11 December 2013

5 steps to reduce Dementia risk

Gym

Related Stories

Exercise throughout a person's life plays a significant role in reducing the risk of developing dementia.
The Cardiff University study which began with 2,235 men from Caerphilly in 1979 found factors including diet and not smoking had an impact on preventing illnesses developing in older age.
The research by Cardiff University found the five factors that were integral to helping avoid disease were:
  • regular exercise
  • not smoking
  • low bodyweight
  • healthy diet
  • low alcohol intake.
People in the study who followed four of these had a 60% decline in dementia and cognitive decline rates, with exercise named as the strongest mitigating factor.
They also had 70% fewer instances of diabetes, heart disease and stroke, compared with people who followed none of the factors.
Exercise had the single biggest influence on dementia levels.
Professor Peter Elwood, who led the study on behalf of Cardiff School of Medicine, said healthy behaviour was far more beneficial than any medical treatment or preventative procedure.
"The size of reduction in the instance of disease owing to these simple healthy steps has really amazed us and is of enormous importance in an ageing population," he said.
"Taking up and following a healthy lifestyle is however the responsibility of the individual him or herself.
"Sadly, the evidence from this study shows that very few people follow a fully healthy lifestyle."
'More active lifestyle'
Prof Elwood stressed that while one aspect of the five strands of behaviour mentioned may have more impact on certain illnesses, the emphasis was on an overall healthy lifestyle.
"Exercise happens to be the most important but the other factors come in very close behind," he added.
He told BBC Wales while the recommended levels of exercise were half an hour five times a week, it did not mean having to go to a gym.
"We should all live a more active lifestyle. If I park my car a mile from work - that makes me likely to do more than the half an hour a day. Any exercise has some benefit and the more, the better."
The research showed that while smoking levels had dropped over the 35 years, the number of people leading what the team described as a fully healthy lifestyle had not changed.

Start Quote

This study provides more evidence to show that healthy living could significantly reduce the chances of developing dementia”
Dr Doug BrownAlzheimer's Society
Prof Elwood added: "If the men had been urged to adopt just one additional healthy behaviour at the start of the study 35 years ago, and if only half of them complied, then during the ensuing 35 years there would have been a 13% reduction in dementia, a 12% drop in diabetes, 6% less vascular disease and a 5% reduction in deaths."
Dr Doug Brown from the Alzheimer's Society said: "'We have known for some time that what is good for your heart is also good for your head, and this study provides more evidence to show that healthy living could significantly reduce the chances of developing dementia.
Health Minister Mark Drakeford said the study "threw into sharp relief" the extent to which preventing illness lay in a person's own hands.
The research is being published in the PLOS One journal.

Thursday 5 December 2013

Healthy and overweight



Can you be obese and healthy?


The idea of "healthy obesity" is a myth, research suggests.

Excess fat still carries health risks even when cholesterol, blood pressure and sugar levels are normal, according to a study of more than 60,000 people.

It has been argued that being overweight does not necessarily imply health risks if individuals remain healthy in other ways.

The research, published in Annals of Internal Medicine, contradicts this idea.

The study looked at findings from published studies tracking heart health and weight in more than 60,000 adults.

Researchers from the Mount Sinai Hospital, Toronto, found there was no healthy pattern of increased weight when heart health was monitored for more than 10 years.

They argue that people who are metabolically healthy but overweight probably have underlying risk factors that worsen over time.

"This really casts doubt on the existence of healthy obesity", study leader Dr Ravi Retnakaran.

"This data is suggesting that both patients who are obese and metabolically unhealthy and patients who are obese and metabolically healthy are both at increased risk of death from cardiovascular disease, such that benign obesity may indeed be a myth."

Heart risk

The British Heart Foundation says obesity is a known risk factor for heart disease and the research shows there is no healthy level of obesity.

Senior cardiac nurse, Doireann Maddock, said: "even if your blood pressure, cholesterol and blood sugar levels are normal, being obese can still put your heart at risk."

She said it was useful to think of lifestyle overall rather than individual risk factors.

"As well as watching your weight, if you stop smoking, get regular physical activity and keep your blood pressure and cholesterol levels at a healthy level, you can make a real difference in reducing your risk of heart disease.

"If you are concerned about your weight and want to know more about the changes you should make, visit your GP to talk it through."

Helen Briggs