How many New Year’s resolutions did you accomplish for the year 2013? Before the year ends, let me encourage you to reflect on what goals you want to aim for to live a healthier lifestyle this coming 2014.
We often equate being healthy with losing a lot of weight but that’s not the only solution to our health problems. Our weight is greatly affected by many factors such as food intake, physical activity, behavior, socio-economic status, education, environment, food availability and even sleep!
Are you ready to start the year right? Let’s talk about setting realistic goals. Aim for a normal weight range of body mass index (BMI) 18.5 to 24.99 (source: WHO, 2004 International classification). Healthy weight loss of .5 to 1 pound a week is ideal. You did not gain weight overnight so don’t expect to lose weight overnight.
Pay close attention to your blood pressure and blood values. Annual physical examinations are commonly held during the first quarter of the year so this is the best time to consult with your doctor if the results of your blood work is not normal. High blood pressure, elevated blood sugar and cholesterol levels can be decreased by making lifestyle changes which includes food intake, physical activity and behavior modification. Consult with a Registered Nutritionist-Dietitian for a safe, science-based and effective lifestyle and weight management program. Don’t be fooled by fad diets and people who claim to be nutrition experts without the license to manage these type of conditions. You could be in for the biggest health risk of your life.
We all know the value of being physically active and we all agree that we don’t have the luxury of time to exercise everyday, right? That is why it is important to plan your exercise schedule and stick to it. How to get started? I suggest looking into the different types of physical activities that you find interesting. Give it a try before committing to the exercise program. If you’re transitioning from a sedentary lifestyle to a more active one, a total of 2.5 hours of exercise per week or 30 minutes x 5 days a week will decrease your health risks. Before I started to practice Ashtanga Vinyasa Yoga in 2011, I did my own research to see if it will suit my personality and lifestyle. I’m just glad I discovered the art of synchronizing my breath and movement. I hope you will also find a physical activity that you will enjoy and make you healthier.
Lastly, learn to manage stress and get quality sleep. Have you experienced sleeping but feeling like your brain was up all night working? Do you get to sleep 7.5 to eight hours a day? Stress increases the hormone cortisol which promotes the storage of visceral or abdominal fat. This increases your risk of developing heart diseases and diabetes. Cortisol also increases your appetite which could lead to weight gain.
On the other hand, lack of sleep increases the hormone ghrelin which increases appetite and decreases leptin which signals to stop eating. Sleep deprivation decreases metabolism or the rate of burning calories. It can also decrease your energy for exercise and compel you to grab high caloric foods to keep you awake throughout the day. This vicious cycle will surely lead to weight gain.
Of course it is easier said than done. If you can’t avoid stress, take a few minutes to be alone, close eyes and breathe. Schedule a few minutes of “me time” everyday to pray, listen to music, read, do some stretching or activities that will relax your mind and body. If your sleeping time is decreased, take short naps throughout the day. You’d be surprised how much energy a 10-minute nap during lunch break can give you. Have a Happy Healthy New Year!
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