A healthier new you in ten steps

“A New Year’s resolution is something that goes in one Year and out the other!” I like this uncredited quote!

While about 45 percent of Americans make New Year’s resolutions, only about 8 percent succeed, according to a University of Scranton study published in the Journal of Clinical Psychology. So what should you resolve to do? And, how will you make sure you keep on track? Baby steps my friends, baby steps.

According to the USA.gov website, the number one resolution is to lose weight. Wouldn’t a lot of us just love to wake up tomorrow ten pounds lighter? Oh yeah. Well, it’s not going to happen. So start a healthy eating plan that you can stick to.

1. Lose weight. I have a friend whose evening snack was a pint of ice cream and a half dozen Oreos. She cut that down to one scoop and one cookie and was amazed that she lost a couple of pounds the first week. Moral of the story? Cut back. Don’t cut out.

You have to eat; you just don’t have to eat as much as you do. Watch how often you eat fast foods, limit your intake of soft drinks (even so-called diet ones), and control your portions. Easy peasy.

2. Quit smoking and/or vaping. Sure, it might help to reduce the amount of tobacco you use, but the best idea is to just cut it out. We all know that it can be hard, so get help from your primary healthcare provider or call Panhandle Health District (208-415-5143) and ask about their cessation program for teens and adults.

3. Get more exercise. Or, if you’re like some people, get some exercise. You can buy a gym membership and promise yourself that you’ll use it, but just owning one won’t make you go. You have to do that. Figure out when during your busy day, you can take an hour to exercise. Then do it.

Oh, so you don’t have an hour? Go online and check out 7 Minute Workout. No equipment needed, and you can do it at your desk. It’s fun, try it.

Always take the stairs, park your car at least a block away from where you’re going, and when the stress of life starts to make you feel tense, take a walk. Thirty minutes of walking is very, very good for you, especially if you do it every day.

4. Reduce stress. Pay attention when you feel like you’re at your wit’s end. Try making lists to help you prioritize your tasks. Take a time out -- good time for that walk, remember? Get a good night’s sleep. Try to put your stress into perspective by talking to your family or your healthcare professional.

5. Take charge of your health. Make an appointment to have a complete physical examination. Know your numbers for BMI, blood pressure, blood sugar, and triglycerides. Get up-to-date on your vaccinations, including those for flu, pertussis, pneumonia, and shingles. Nag, nag, nag.

6. Follow simple safety precautions. For instance, buckle up your seat belt every time you get into a vehicle whether or not you’re driving. The Centers for Disease Control states that seat belts reduce serious crash-related injuries and deaths by about half. Who isn’t wearing them? The 18 to 34 year olds. Men are 10 percent less likely to wear them than women. Hear that?

7. Wear the correct safety gear for your sport. No excuses. Protect your body from a trip to the ER; you’ll be a happier person for it.

8. Wash your hands. This is predicted to be a particularly bad cold and flu season. The best protection is to wash your hands in warm soapy water for at least 20 seconds. Use alcohol-based sanitizer when you can’t wash. Use the provided wipes on the grocery cart.

9. Protect your skin. Wear sunscreen when out of doors even in the winter when the sun’s rays can be particularly harmful. Moisturize to prevent chapping.

10. Limit your use of alcohol. You know the drill. No more than two drinks for a guy and one for a gal. And, never, ever drink and drive.

So, choose your resolution(s), make sure you follow through, and have a happy and very healthy 2020!

Kathy Hubbard is a member of Bonner General Health Foundation Advisory Council. She can be reached at kathyleehubbard@yahoo.com.