5 Habits to a Healthier 2015
January is a month of reflection and renewed motivation. It is a time when we allow ourselves to leave unmet goals in the past and focus on new ones. For many people, these goals often related to improving overall health and fitness, of which nutrition plays a key role. To help you identify some places to start, I’ve outlined five healthy, nutrition-focused habits to get you on your way to a healthier 2015!
1. Set realistic goals.
Setting realistic goals is the key to long-term dietary change. Instead of saying, “I will lose 10 pounds,” consider shifting your focus to identify several incremental health goals that will facilitate weight loss, then choose a few to start with.
For example, “I will eat at least 2 cups of vegetables each day,” “I will limit fast food to one meal per week,” or I will take at least 5000 steps per day.” Give yourself a timeline to evaluate progress and adjust goals, as necessary. Keep in mind that everyone starts in a different place, so sometimes, the first step is simply identifying areas for change. One effective way to do this is by keeping a food journal. Start by writing down or electronically logging everything you eat for at least three days (ideally, two weekdays and Saturday or Sunday). This will help you identify areas for improvement from which you can then choose relevant and appropriate goals. Be sure to included some rewards for meeting those goals, too! For more information on goals setting, see my January 2014 blog.
2. Move more often.
A recent meta-analysis published in the Annals of Internal Medicine, concluded that, “Prolonged sedentary time was independently associated with deleterious health outcomes regardless of physical activity,” adding support to the recommendation of sitting less and moving more often each day. It also found that those who sit for long hours raise their average risk of cancer, cardiovascular disease, Type 2 Diabetes and early death. Even those who met the daily recommended levels of physical activity, increased the likelihood of deteriorating health if they sat for long periods of time. The take home message–Move more! In a world where most of us spend the day in front of a computer screen, it is more important than ever to take small frequent “stretch” breaks throughout the day. Jumping jacks, anyone?
3.Get enough sleep.
How does sleep affect nutrition? Studies have consistently shown a positive relationship between weight and lack of sleep. Chronic sleep deprivation also increases one’s risk for obesity, diabetes, hypertension and heart disease. Consistently getting less than the recommended 7 to 8 hours of sleep per night, leads to changes in metabolism that inhibit cells’ ability to manage glucose, thereby increasing insulin resistance. It also increases a stress hormone called cortisol which can increase cravings for high sugar, fatty foods. Finally, it affects the regulation of two important appetite hormones, leptin and ghrelin, that act as checks and balances in your appetite. Leptin, produced by fat cells, signals your brain that you are full. Ghrelin, produced by the GI tract, stimulates appetite. Lack of sleep decreases leptin, and you don’t feel as satisfied after eating. In contrast, ghrelin levels increase, keeping your appetite stimulated. Combined, feeling less full and more hungry can lead to overeating and unintended weight gain. Can’t sleep? Consider these tips:
– Stop caffeine a minimum of 4-6 hours before bedtime.
– Choose a sleep inducing snack such as whole grain crackers and cheese, or glass of milk which contains L-tryptophan and can help induce sleep.
– Avoid too much protein which can lead to restless leg syndrome.
A healthy level of stress may keep you motivated to reach a goal, but an unhealthy level can make it hard to prioritize nutrition and fitness. In addition, chronic stress can lead to increased levels of hormones like cortisol that, over time, contribute to inflammation in the body. Along with regular exercise, a diet rich in antioxidants from fruits, vegetables and whole grains, as well as anti-inflammatory Omega-3 fatty acids, (found in foods like salmon, tuna, walnuts and canola oil) can support the body through stressful periods. In short, even though everyone goes through periods of increased stress, fueling your body with the right foods can lessen the negative effects on your health! Other tips for managing stress can be found at: http://www.helpguide.org/home-pages/stress.htm, and Butler’s counseling department is free resource for those who find it difficult to manage alone.
5. Find support.
Having support as you make and sustain healthful choices can be the difference between success and failure. Sure, some people seem to have enough intrinsic motivation for their weekly 3-mile runs or committing to eat breakfast everyday, but chances are, even they have struggled at one time or another. For most people, having a walking partner, the support of peers in a group fitness class, a personal trainer or even help from a dietitian can increase their chances of reaching and maintaining the goals they’ve worked hard to achieve. With so many resources available to Butler students and staff, as well as nutrition and fitness Apps and social media outlets, there is something for everyone!
No matter what your resolutions are for this year, if nutrition and fitness are part of them, think big, but start small! They key to success is being able to stick to the changes you have made.
“Perseverance is not a long race; it is many short races one after the other.”
-Walter Elliot
References:
Ann Intern Med. 20 January 2015, 162 (2): 123-132.
Ann Intern Med. 20 January 2015, 162 (2): 146-147.
Even for the active, a long sit shortens and erodes health, Los Angeles Times, accessed January 26, 2014.
