Best health resolutions for 2010!

As Americans rang in the new year, many reflected on changes they wanted to make in the coming months. Each year, health-related goals are popular, a fact which we at Adkore cheer. According to John C. Norcross, PhD, and co-author of Changing for Good, in the last 25 years, making changes in the areas of weight, exercise, relationships, and smoking have been top objectives for both sexes.

For many, the path to good health is not an easy one, with plenty of roadblocks along the way. Procrastination, family obligations, work demands, and lack of time and energy are a few culprits that can stop the best of health resolutions in their tracks.

To help people in their quest for better living, below are four resolutions to help improve physical and mental well-being. If you've made attempts at sounder mind and body before, here's another chance to set--and reach--some goals that can pay off . . . for years to come.

Resolution 1: Eat, but don't pig out

According to Bonnie Taub-Dix, spokeswoman for the American Dietetic Association, when people resolve to lose weight, they are often black and white about it. Women in particular tend to want to completely cut out major food groups, telling themselves they can't have any candy, dessert, or carbohydrates.

This is a recipe for failure.

By the time mid-January comes around, these nearly impossible-to-achieve resolutions are more than likely broken. Says Taub-Dix, "It would be a much wiser decision to say, for example, 'I'm going to cut back on desserts." Maybe pick a Saturday to have dessert."

Instead of deprivation, moderation is the true key.

Slashing entire food groups from the diet often backfires, because food is good and one of the pleasures in life. And when people see certain edibles as "bad," they can end up obsessing about it. Adds Taub-Dix, "There's no reason we shouldn't enjoy food just because we're over the weight that we should be."

Resolve to concentrate on getting adequate servings of whole grains, calcium, fiber, fruits, and vegetables, eat sweets and carbs in moderation--and enjoy your food.

Resolution 2: Increase exercise, but set realistic goals

Many who resolve to become more physically active think of going to the gym. They tend to hit the aerobic machines or join group exercise classes. They may get discouraged easily because they don't achieve desired weight loss or muscle tone in a certain time frame. Or, they may quit because of lack of time, energy, or money.

There are dozens of reasons why the best of workout intentions fall by the wayside come February. Here's how to make and keep your new exercise plan.

According to Cedric Bryant, PhD, and chief exercise physiologist for the American Council on Exercise, "Sometimes people have this 'all or nothing' mentality--they're so gung-ho when they set the resolution that they judge themselves too harshly if they don't perfectly adhere to it."

It's better to set goals that are realistic, achievable, and well-defined.

Resolution 3: Guard against the bone thief

This may not sound like a popular health resolution, but it is a crucial one for women and girls of all ages.

Osteoporosis, a bone-thinning disease, is a major public health threat for 44 million Americans, 80% of whom are women, according to the National Institute of Health Osteoporosis and Related Bone Diseases. One out of every two women over 50 years of age will have an osteoporosis-related fracture in her lifetime.

To help prevent osteoporosis, experts suggest getting at least three servings of dairy a day. Healthy sources of dairy include skim milk, low-fat cheese, and yogurt. There are also nondairy options for calcium, such as canned salmon with bones, dark green vegetables, dried beans, and calcium-fortified juices and cereals. Calcium supplements can also help women meet their recommended daily intake.

Resolution 4: Take time for self care

With our endless responsibilities concerning home, work, and family, there just aren't enough hours to do all that needs to be done. The result? Many of us feel frazzled, frustrated, and forlorn. The mere thought of taking time to take care of ourselves sends ripples of guilt through us. How does one find the time for self-care?

Make the time, say experts. Engage in activities that are pleasurable to you. These may include walking, exercising, soaking in the tub, reading, or meditation. However, self care also includes taking your health exams on a regular basis and addressing any physical problems you've been neglecting. In the last Adkore newsletter, we outlined the consequences of untreated pain, which can include depression, difficulty sleeping, and impaired immune function. Resolve to relieve your pain--and regain your full life in 2010.

Call Adkore at 407-328-7595 for assistance with your health issues today.