|
|
 |
 |
|
Healthy New Year's Resolutions
Healthy Resolutions
By Bonnie Jenkins, Advanced Natural Medicine Bulletin
Whew! It looks like we’ve all survived another holiday season – well, almost. But before you ring in the New Year, you might want to give some thought to your resolutions.
The problem most of us have with these yearly pledges is that we over-reach. “This is the year I will finally lose that 30 pounds, start exercising at least 30 minutes every day, or (fill in the blank).” These grandiose resolutions usually fall by the wayside by the time February rolls around.
But this year, instead of shooting for the moon, plant your feet firmly on the ground and go for small changes that are likely to stick. Here are some ideas that will boost your health without breaking your resolve.
Healthy Eating
Making small changes in the foods you eat – and the way you prepare them – can reap big health rewards. Take nuts, for example. These nutrient-packed nuggets are a wonderful source of healthy fats. They are also full of other important nutrients. Some good choices are almonds, which are a rich source of flavonoids and vitamin E, and walnuts, which are a great source of omega-3 fatty acids.
Recent studies have shown that nuts can also help prevent heart disease and promote longevity. One study by researchers at Pennsylvania State University discovered that people who ate nuts on a regular basis had a 35 percent lower risk of developing heart disease than those who didn’t eat nuts at all. And, unlike sugary snacks, nuts contain good-for-you fat and protein that can help keep you full in between meals.
Adding exotic mushrooms to your favorite recipes can also boost your health. Research shows that enoki and shiitake mushrooms possess healing properties, including anticancer and antiviral activity. Sauté several cups of fresh mushrooms with olive oil, garlic and some minced parsley. Serve over polenta for a quick, healthy and delicious supper.
Make a point to serve fatty fish at least once a week for its cardiovascular benefits. Fish is an excellent source of omega-3 fatty acids – good fats most of us get too little of. Good choices include salmon, tuna, trout and halibut.
Finally, reinvigorate your menu plan by learning to cook at least three healthy dishes from another country like Japan, Greece or Morocco. Many foreign cuisines are chock-full of fresh vegetables, fruits and seafood. It’s also good to add some fast fixin’s to your repertoire like a raw-veggie salad, mineral-rich roasted root vegetables and a fruit-filled smoothie.
Working It Out
As the New Year approaches, many of us contemplate exercise – or rather the lack of it – as something we’d like to change. This winter, be happily pedestrian as you step up your resolution to get fit. Walking is low-tech and low-cost – all you need is a pair of comfortable walking shoes.
If you really want to stick with a walking program, buddy up! Walking with a friend at a specific time and place can keep you both motivated. Bad weather? Hit the mall! Most shopping malls have group walking programs in the morning before shops open.
Just don’t expect instant karma. It takes time – a lot more time if you are over 50 – to get back in shape. Focus on small successes – feeling more energetic, getting a better night’s sleep after exercising, or dropping a pound or two in a week. Eventually, if you stick with it, you’ll notice more bounce in your step instead of around your middle.
Add Some Supplements
This is one of the easiest resolutions to keep. But it can often be difficult to know which supplements you should be taking. Here are my top five supplement picks I think everyone should take as we age:
1. Multivitamins. First, make sure to take a high-quality multivitamin. This cornucopia of nutrients might not offer high potencies to address specific needs but it will cover nutritional gaps in your diet.
2. Calcium with vitamin D. Protect your bones with 1,200 to 1,500 mg. of calcium daily along with at least 800 IU of vitamin D to boost absorption and help prevent some types of cancer.
3. Fish oil. Boost heart health and help protect against cognitive decline by taking 2,000 to 3,000 mg. of fish oil daily. As a bonus, a high-quality fish-oil supplement also helps protect bones and eyes as we age.
4. Lutein with zeaxanthin. While carrots might have been enough for good eyesight when you were young, aging boomers need at least 6 mg. of lutein to protect against cataracts and age-related macular degeneration. For even more protection, look for a supplement that includes zeaxanthin.
5. Co-Q10. Last but not least, everyone should take 30 to 60 mg. of Co-Q10 daily – more if you are over 65 or are taking a statin drug. Our body’s natural supply of Co-Q10 diminishes as we get older, yet it’s essential to provide energy on a cellular level.
One Last Thing …
Improving your physical health is one of the most important things you can do to improve the quality of your life. But don’t forget your mental and emotional well-being.
One of the easiest ways to give yourself an instant health boost is to have a good laugh. Laughter boosts immune function, reduces stress and feels great. Visit a local comedy club, rent silly films, read the funnies or visit www.jokes.com for some hilarious material.
Another way to de-stress and deal with life’s demands is to commit to one page of journaling a day. Write at the same time every day, and don’t edit yourself. Complain, rejoice, organize – writing it down can help you let go or manifest, both subtle but sure ways to feed the soul.
Finally, reward yourself. Following through on a New Year’s resolution – no matter how small – is something to celebrate. Get a copy of that new book you’ve been dying to read. Splurge on a small latte. Or buy yourself a bouquet of flowers or an aromatherapy candle. Even these small treats can fortify your resolve to continue making healthy changes.
If you want other ways to improve your health, stay tuned. I’ll be kicking off the New Year with a five-part series featuring some common-sense ways you can optimize your health in 2009.
Research Brief …
As we get ready to celebrate the start of 2009, many of us will ring in the New Year with champagne or some other alcoholic beverage. But if you have more than a couple of drinks, make sure you rehydrate with plenty of purified water. Alcohol causes a rapid loss of water within just a few hours thanks to the secretion of an anti-diuretic hormone.
If you’re drinking bottled water, look for one that boasts electrolytes – or drink some type of electrolyte-laced sports drink. Alcohol can deplete magnesium from your tissues. If you don’t have access to electrolyte-spiked drinks, take a multivitamin/ multimineral supplement as soon as possible to replace nutrients.
Finally, if you’re watching your weight, you should also watch what you drink. While a beer will only set you back 150 calories, and five ounces of white wine is a mere 100 calories, mixed cocktails can contain the same number of calories as an entire meal. For instance, the average margarita is 327 calories, an Amaretto sour is 421 calories, and a mudslide is a whopping 820 calories!
Whether you toast the New Year’s arrival or not, I wish you a safe and healthy 2009!
***
References:
Bennett MP, Lengacher C. “Humor and Laughter May Influence Health IV. Humor and Immune Function.” Evidence-Based Complementary and Alternative Medicine. 2007; 5: 37–40.
Israilides C, Kletsas D, Arapoglou D, et al. “In vitro cytostatic and immunomodulatory properties of the medicinal mushroom Lentinula edodes.” Phytomedicine. 2008;15:512-519.
Szostak WB, Szostak-Wegierek D. “Nutrition in prevention of age-related macular degeneration.” Przeglad Lekarski. 2008;65:308-311. |
| |
|
| |
|
| |
|
|
|
|
|
|
|
Advanced Natural Medicine Bulletin |
|
|
|
|
|
|
|
|
|
|
|
|
|
| |
|
