new year resolutions

Out with the bad

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http://www.telegraphindia.com/1160111/jsp/knowhow/story_63168.jsp

Your Health - Dr. Gita Mathai

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Now that all the fanfare that ushered in the new year is over, it is time to introspect. Take a long, hard look at the year ahead - you can make a new beginning, health wise.

Try to quit bad lifestyle habits such as smoking, drinking or overeating. Even if you do not feel the negative effects of "just another" drink, chocolate or cigarette right now, one day the aging body will no longer be able to tolerate the years of abuse. Side effects like hypertension, heart attacks, chronic obstructive pulmonary disease (COPD), and arthritis will suddenly appear to make life miserable.

If you find that quitting smoking cold turkey is impossible, try stopping for one day a week. Increase the abstinence to two days after two weeks. Eventually, you would have stopped smoking for the entire week. The same can be applied to drinking. The cravings will disappear. To make this lifestyle change, it is important that you avoid the company of people who smoke or drink. Otherwise, despite your best intentions, the situation may spiral out of control. The enticing aroma of second hand smoke may make your resolution fly out of the window!

The more public you make your goals, the more likely you are to succeed. You cannot really say "I will control my weight in 2016," and then gorge on cake and ice cream. Your friends are likely to remind you about your resolution, making failure an embarrassment!

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Occasional relapses are common and to be expected. Instead of obsessing over them, think ahead and avoid unfavourable situations so that relapses are less likely to occur. Try to find something to do immediately (like eating a peppermint) to negate the desire when the craving for a cigarette pops up.

There is nothing as satisfying as rewarding yourself. Don't wait for the end of 2016 to do that. If a fortnight goes by without a relapse, reward yourself with a movie or shopping, not a cigarette or a drink!

When it comes to weight loss, it is important to set realistic and achievable goals. One kilo a month works out to 12 kilos a year. It is an achievable target. Five kilos a month is possible but difficult and more likely to result in failure and depression.

If you need to stop three habits, like smoking, drinking and nail biting, it is better to work on them one at a time. Give yourself four months to rid yourself of each habit. That way, you would have got rid of all three by the end of 2016.

Relapses occur most often in the first two months of attempted change. If you can sustain your resolutions till June, consider the battle won. Statistics show that once half the year is over, the old habits die and the new ones become ingrained. There is a positive lifestyle change.

Dr Gita Mathai is a paediatrician with a family practice at Vellore. Questions on health issues may be emailed to her atyourhealthgm@yahoo.co.in