Top Ten Health Resolutions

Top 10 Health Resolutions

Here are the top 10 Health Related Resolutions in 2012. 

• Lose weight
  • Over 66 percent of adult Americans are considered overweight or obese by recent studies, so it is not surprising to find that weight loss is one of the most popular New Year's resolutions.  
  • Set reasonable goals – Studies show that if you lose weight slowly you are more likely to keep that weight off.   
  • Use a meal plan.  Studies show that planning your meals helps you eat healthier and maintain your or reduce your weight over the long-term.

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  Exercise regularly. 
  • Studies show that exercise reduces the risk of some cancers, increases longevity, helps achieve and maintain weight loss, enhances mood, lowers blood pressure, and even improves arthritis. In short, exercise keeps you healthy and makes you look and feel better. 
  • An ideal combination includes aerobic exercise, weight-training, yoga, stretching, and recreational activities, such as dancing and swimming.   In addition, get exercise during your regular daily activities by walking at lunch and taking the stairs instead of the elevator.

• Keep a Journal 
  • A health journal provides a track record of your progress toward your goals (whether your goals are losing weight, eating healthy, or exercising) and keeps you accountable.  I like to keep track of what I ate, how my workout went and what my daily activities were (I walked at lunch, I got together with friends and played kick-ball, etc).  At the end of the week I review how my week went and I get a more accurate account of my week.

• Drink more water  
  • Aim for 6 to 8 glasses of fluids per day.  Don’t like the taste of water?  Add some lemon, lime or even strawberries to your water. 
  • Reduce the amount of sugary drinks Sugar increases triglycerides, cholesterol, and insulin, and can impair the immune system. 

• Eat at least 5 servings of fruits and vegetables per day. 
  • A half cup of cooked vegetables, one cup of raw, leafy vegetables, or one small whole fruit counts as one serving. According to Harvard School of Public Health, half your plate should be filled with fruit and vegetables

• Cut down on the "bad" fats. 
  • Reduce the amount of saturated fats and trans fat in your diet. 
  • Saturated fats are found in animal products such as meat and butter, and processed foods. 
  • Vegetable shortening, some types of margarine, french fries, and processed foods contain trans fat and partially hydrogenated oils. Cook with olive and canola oils.

• Choose “Good” Carbs  
  • Don’t skip carbs.  
  • One-fourth of your plate should be good carbs. 
  • The benefits of whole grains include: 
    • stroke risk reduced 30-36%
    • type 2 diabetes risk reduced 21-30% 
    • heart disease risk reduced 25-28% 
    • better weight maintenance

• Make relaxation a regular part of your life 
  • Get a good night's sleep. Restful sleep is essential for a fully functioning mind and body.  
  • Cut your stress - A little pressure now and again won’t kill us; in fact, short bouts of stress give us an energy boost. But if stress is chronic, it can increase your risk of—or worsen—insomnia, depression, obesity, heart disease, and more.

• Quit Smoking 
  • Try different methods to find out what works. Health Benefits of quitting are numerous and well documented. 
  • Think of the cash you’ll save.

• Quit or Reduce Alcohol Consumption  
  • While much has been written about the health benefits of a small amount of alcohol, too much of a good thing is a problem.  
  • Drinking alcohol in excess affects the brain’s neurotransmitters and can increase the risk of depression, memory loss, or even seizures.  Chronic heavy drinking boosts your risk of liver and heart disease, hypertension, stroke, and mental deterioration, and even cancers of the mouth, throat, liver, and breast.

For more information or help in losing weight or eating healthy, check out Live Fit and Healthy.