Succeed Where You’ve Failed Before: How to Keep Your 2017 Resolutions

Succeed Where You’ve Failed Before: How to Keep Your 2017 Resolutions

By Editorial Staff

A new year is right around the corner and that means a new list of – in far too many cases – the same old New Year’s resolutions. Every year at around this time, millions of people around the world resolve to improve their lives beginning Jan. 1 – and for most, their resolutions die sometime within the first few months, if they get off the ground at all.

What can you do to make 2017 different? What can you do to make sure your New Year’s resolutions stick? Here are five ways to keep your 2017 resolutions while avoiding some of the common pitfalls that have struck down your resolutions in years past.

1. Think It Through: One of the biggest mistakes resolvers make is jumping into a resolution without thinking it through. Sure, you can resolve to start working out, lose weight, quit smoking, eat healthier or be more patient with your kids – but words are just words unless they’re supported by sensible actions. And sensible actions require a sensible plan. Resolving to exercise? Think about how many days per week, whether to go to the gym or work out at home, potential hurdles / challenges that may come up, and other factors. Resolving to be more patient? Map out a half-dozen specific ways to do it (think before you speak / act; give yourself a “time out” so you can refocus, etc.). Whatever your resolution, you have to figure out how to make it work or it probably won’t work, pure and simple.

2. Recruit Help: While everyone has their own New Year’s resolutions, that doesn’t mean you have to go it alone. Your friends, family, co-workers and other acquaintances are your biggest allies, and chances are they’ve either resolved to do one of the same things you have, or they did it last year. Work out with a friend; brainstorm healthy meals your kids can help prepare; and engage online support groups whenever possible. Tap into their experience, their encouragement and their support to stay focused and strong throughout the year, and your resolution won’t be the one-week, one-month or even one-year variety; it will last a lifetime.

3. Remember Last Year: Those who refuse to learn from the past are condemned to repeat it, and we’re guessing that like most people, last year’s New Year’s resolutions didn’t go so well. In fact, this year’s list might be identical to your 2016 list, your 2011 list, and so on. What will make 2017 different? A good start is to learn from your mistakes so you can chart a more effective course. If you’ve had trouble getting to the gym consistently, despite your best intentions, perhaps this time, you need to refine your schedule, research an at-home program for the days you can’t get away, or work out before work instead of after, when you’re usually tired. Succeed in 2017 by remembering why your 2016 resolutions didn’t pan out.

4. Take Small Steps: In many ways, New Year’s resolutions have taken on a black-and-white quality; either you’re not resolving to do anything or you’re resolving to do big things, instantly. Unfortunately, life isn’t that simple, and the overwhelming majority of resolutions involve behaviors / patterns that are difficult to change overnight. The problem with this all-or-nothing mentality, of course, is twofold: It sets us up for failure at the first sign of a challenge (“I resolved to work out three days a week, every week, and already I’ve missed a few days!”) and it ignores the small steps that are just as, if not more important in accomplishing the big step. Want to quit smoking after 30 years? You may want to resolve to scale back progressively, rather than quit cold turkey. Want to start exercising (for essentially the first time)? Try 1-2 days a week of brisk walking for a few months, or a few step classes at the gym, and build from there.

5. Dream Big: Despite the fact that generally, resolutions have a greater chance of success if they’re accomplished in small, manageable steps, that doesn’t mean you need to think small. New Year’s resolutions represent the perfect opportunity to reach for a better world, a better life, a better you; so dream big and go for the proverbial gold. After all, if you set your sights too small, you might be more likely to quit (or not even start) because you don’t consider it meaningful enough. Craft a sound strategy to achieve something big that will make you proud. Get help when you need it, take it slow, and most of all, don’t get frustrated when that little thing called life temporarily gets in the way. Now that’s the smart way to make – and keep – your New Year’s resolutions.

Yo-Yo Dieting Is a Real Heart Problem

Yo-Yo Dieting Is a Real Heart Problem

By Editorial Staff

We’ve all either witnessed it or experienced it firsthand: the struggle to lose weight and maintain a healthy weight over time. Long-term weight loss starts and ends with healthy, balanced eating, but for too many people, it’s difficult, if not impossible, to sustain.

Sure, you can skip desserts and cut back on French fries, eat more fruits and vegetables and more for a few weeks or months, but after that, it’s back to the comfort foods that sustained you (and your unhealthy weight) for all those years. Then a few months later, it’s back to the healthy diet in an attempt to lose the weight you just lost and then regained.

That’s the essence of yo-yo dieting, and it can be a real burden on your weight, your emotional state – and your heart. A recently released American Heart Association study found postmenopausal women were more likely to experience coronary heart disease and sudden cardiac death if they participated in yo-yo dieting. Researchers followed the women for more than 11 years after recording baseline weight and weight histories, including how often they lost / gained weight). Over the study period, researchers tracked deaths due to CHD and sudden cardiac death.

Surprisingly, women who were normal weight at the start of the study, but confessed to off-and-on dieting (and thus, weight cycling) were more likely to die from CHD or sudden cardiac death than women who maintained a stable weight (even if classified as overweight / obese at baseline).

There are many ways to lose weight and keep it off, and of course, exercise is an essential component along with proper diet. The key is moderation and consistency, two factors yo-yo dieters find challenging. If you can’t seem to keep the weight off, particularly if weight cycling seems to be your way of life, talk to your doctor about what you could do better to make the next time you lose weight the final time.

Wide Awake in the Electronic Age: Our Kids’ Sleep Habits Are Suffering

Wide Awake in the Electronic Age: Our Kids’ Sleep Habits Are Suffering

By Editorial Staff

Smartphones, tablets and everything in between – chances are high that if your child’s over the age of 6 (and in some cases, even younger these days), they’re spending a considerable (read: unhealthy) amount of time engaged with portable electronic devices. At the same time, we’re finding that kids are suffering from sleep deprivation in terms of time spent asleep and quality of sleep enjoyed. Is there a connection? Yes, say researchers who reviewed various studies on the topic – and the news is even worse than you might imagine.

After reviewing 20 studies, researchers found that kids who used portable electronic devices near bedtime had more difficulty falling or staying asleep, and experienced poor daytime function because of sleepiness. Device use also contributed to lack of sleep compared to non-use: less than 10 hours per night for children and less than nine hours for teens.

But here’s the kicker: Even kids who didn’t use the devices, but had access to them, still experienced shorter sleep times. Children with bedtime access to devices close to bedtime three or more times a week also experienced less sleep and lower quality of sleep compared to children with less or no device access. Researchers speculate that access, even without use, can exert an influence on sleep because children are thinking about different aspects of the device, such as text messaging (e.g., “Has someone responded to that message I sent earlier?”).

Ready to limit your children’s (or your own) screen time? Click here for three ways to get started. For more information on another potential negative health consequence of excessive smartphone / tablet use, click here.

Stick to the Program: How to Make This the Healthy Holidays

To Your Health
November, 2016 (Vol. 10, Issue 11)

Stick to the Program: How to Make This the Healthy Holidays

By Editorial Staff

Yes, it’s that time of year again: the holiday season. And with it comes the annual battle many of us have to maintain our health, fitness and sanity. You’ve worked so hard the past 10 months; why throw it all away now? Unfortunately, that’s what too many people do – eating right, working out, keeping stress low and optimizing their health and wellness from January to October, only to regress once November hits.

But that’s not your immediate future, because you’ve invested to much in yourself. And, as luck would have it, it’s also that time of year when we offer great ideas to survive what we like to call the “unhealthy holidays.” Take these tips to heart and stick to the program these holidays. After all, you’re worth it.

Less Is More: In general, the holiday season is all about excess; or at least the opportunity (read: temptation) of excess. That’s particularly true when it comes to food, which can turn ugly and sabotage your health efforts if you don’t rein it in. Moderation is the key, and the way to achieve moderation is to go to every holiday party / meal with a plan: less is more. Less piling on means more satisfaction; less helpings means more waking up on the right side of the bed, feeling great about yourself, not overstuffed and unmotivated.

More Is Less: In the hustle and bustle of the holiday season, stress can overwhelm even the best of us. And when we’re stressed, we’re prone to comfort activities, which can lead to poor eating and discontinuance of our fitness routine. In this case, more is less: The more you stay true to your gym visits, nutrition plan, etc., the less stress you’ll feel, breaking the vicious cycle of stress, unhealthy habits, more stress.

Strength in Numbers: Chances are you haven’t succeeded the past 10 months entirely on your own, and now’s not the time to start. Sit down with your workout buddy, friends and loved ones who’ve helped you along the way and pledge to stick to the program through the holiday season. A little motivation can go a long way.

Movement Is Life: The more you move this holiday season, even if it’s not technically your standard exercise routine, is better than nothing at all. In fact, the holiday season often offers many unique opportunities for physical activity – taking a hike with holiday guests, playing a little family-against-family touch football game, etc. – that just aren’t available during the year.

Time to Age Gracefully: 6 Tips to Take to Heart

To Your Health
October, 2016 (Vol. 10, Issue 10)

Time to Age Gracefully: 6 Tips to Take to Heart

By Editorial Staff

No matter how young or old you are, there’s one indisputable fact that forms our collective reality: With each passing second, we’re all getting a little bit older. For many people, that fact can be a constant source of concern, particularly after a certain age, leading to plastic surgery and other invasive means to preserve their looks and health.
Why not try these natural, noninvasive methods instead to make the aging process as smooth and well, natural as possible? It’s about adopting lifestyle habits that make you feel good to be alive, no matter what age you are:

1. You are what you eat: And if you eat too much of the wrong stuff, your body will pay for it, from poor skin health to disease. Moderation is the key, including moderate intake of fat, sodium and nutrient-deficient foods. We all deserve a treat now and then, but make it just that: a treat. Pursue a high-fat, high-sugar, processed-food-heavy diet and you’ll end up with diabetes, cardiovascular disease and more, reducing your quality of life as you age.

2. Active is awesome: Research links an active life with healthy aging and longevity, for two primary reasons: First, the more activities you involve yourself in (and enjoy), the better you feel. And how you feel is half the battle when it comes to aging. Second, activity in the form of exercise is vital to healthy aging; stay sedentary and your body will break down, create disease and put you exactly where you’ve spent too much time: lying down.

3. Count some sheep (and get some sleep): Adequate sleep, both quantity and quality, reduces disease risk, keeps you invigorated and keeps you looking younger. Get too little, particularly over time, and you’ll end up with dark circles, chronic fatigue and life-draining stress.

4. Make a few friends (or a whole bunch): Evidence suggests people who maintain healthy relationships and are socially active live longer than people who remain isolated with few or no friends.

5. Give your skin a break: From the sun, that is. While a little sun exposure helps produce vitamin D, too much can do tremendous damage, both in the form of skin cancer and general aging of the skin (wrinkling, spotting, dryness, etc.).

6. Stress can be a real killer: We mean it! Chronic stress has been implicated in a wide range of health conditions, and it dramatically impacts your life experience. Who wants to live a long, stressful life? Not us. Hopefully not you, either. Try yoga, meditation, new hobbies, more walks, better organization, improved communication and other tactics to fight off stress at every turn.

These tips may seem like no-brainers, but you’d be amazed how many people aren’t taking any of them to heart. What about you? If you’re overlooking any of this advice, there’s no better time to adopt one or more of the above and dedicate yourself to aging gracefully. We all deserve to age well – after all, who wants the opposite? Graceful aging takes work, but it’s work well-spent. Talk to your doctor for more information.

Hormonal Contraceptive Use Can Be a Major Downer

Hormonal Contraceptive Use Can Be a Major Downer

By Editorial Staff

Hormonal contraception was introduced way back in 1960 with the release of the combined oral contraceptive pill (containing two hormones: estrogen and progestin). Now, more than 50 years later, an estimated 20 percent of women use some form of hormonal contraception worldwide, and in the U.S., that figure is significantly higher: more than 60 percent. Depression is also prevalent in women, who are more than twice as likely to experience symptoms than men. And that leads us to the troubling association between the two (contraceptive use and depression), as supported by recent research.

Women who use hormonal contraception are a whopping 40 percent more likely to experience symptoms of depression after only six months of use, according to the latest research published in the American Medical Association’s peer-reviewed journal JAMA Psychiatry.

The study tracked 1 million-plus women ages 15-34 for more than a decade. The risk increase was even more pronounced when evaluating specific contraception use: Progestin-only pills more than doubled the risk, while levonorgestrel IUD use tripled the risk. Risk also increased for users of hormone-based transdermal patches and vaginal rings.

While the researchers are quick to note that their findings don’t necessarily mean hormonal contraceptive use causes depression, the moral to this story is clear: All women should have an informed discussion with their health care provider regarding the relative risks and benefits of any type of contraception before initiating use.

Maximizing Your Chiropractic Experience

Maximizing Your Chiropractic Experience

By Perry Nickelston, DC, FMS, SFMA

Back pain – the very words send a chill down your spine. Pun intended. The first thought many people have when they hear those words is, “chiropractor.” Maybe they have personally used chiropractic to recover from episodes of back pain or know of someone who has.

Chiropractic is a proven method of reducing the signs, symptoms and underlying spinal dysfunctions associated with lower back pain. However, there are many other professional services a Doctor of Chiropractic can provide to help you optimize a lifetime of health and wellness. Nutrition, exercise, normalizing posture, and weight loss are just a few ways chiropractors can add that extra touch to helping you feel better. Many chiropractors have specialization in the chosen branch of health they are passionate about and have invested additional years of education in becoming the best in that arena. Examples include specialization in pediatrics, neurology, orthopedics, rehabilitation, sports medicine and nutrition. You are about to discover some helpful tips that will help you maximize your chiropractic experience for lifetime health.

The most important part of maximizing your experience is ensuring you choose the best chiropractor for your needs. When looking for a chiropractor, a good place to start is to ask your primary care physician or spine specialist for the names of chiropractors they work with personally. It also helps to ask friends, co-workers and neighbors for recommendations. It is such a highly personalized relationship you will have with your doctor, and getting a first-hand referral is the best way to ensure success. Not all chiropractors offer the same services or have the same level of expertise. Find the individual style and communication skills of the doctor that best relates to you. Is the chiropractor friendly and courteous? Does the chiropractic doctor truly listen and relate to your situation? Does the chiropractor fully answer all your questions? Do you feel rushed or hurried during the initial evaluation and first several treatments? Do you feel comfortable talking with the chiropractor? Selecting any health care professional for treatment is something that should be done with care. Do not feel compelled to be treated by the first chiropractic doctor you visit. Many people interview several chiropractors before finding one best suited to treat their condition.

Most chiropractors offer equipment that can help improve your quality of life and assist with activities of daily living such as bending, lifting, twisting, exercising, sleeping, etc. Ask your chiropractor about purchasing spinal support belts to help when lifting objects or working on your feet for long hours. Orthotic foot supports are very prevalent in moist chiropractic offices and this is a cost effective way to help sore feet, achy muscles, and fatigued lower backs. Braces and wraps can be used for arm and leg problems such as knee and elbow pain. Most doctors offer hot or cold packs for home use and topical analgesic pain relief lotions that are more effective than over the counter options. Make sure you ask your doctor about using some of these devices to maximize your progress. If you don’t see them offered, simple ask them to order some for you or begin selling them to patients. Many insurance companies will cover the expense of these products in conjunction with proper documentation and rehabilitation programs from your chiropractor.

Dietary and nutritional supplements are an integral part of many chiropractic offices. Doctors of Chiropractic realize that extra weight on your body adds to additional stresses on your spine. This additional weight makes you biomechanically more susceptible to injury and greater risk for health problems. Not to mention the emotional pain associated with being overweight and the underlying desire to look our best. Starting a weight loss program under the supervision of a healthcare professional has a greater likelihood of long term success. Ask your doctor about nutritional supplements that may be helpful in reaching your intended goal. If your doctor does not carry supplements, bring in ones you are planning to take and ask their advice. When you walk into a health food store it can be overwhelming where to begin in choosing the best product for you. Simply ask your chiropractor to solidify your decision or the recommendation made by the health food store. Do you suffer from arthritis or other chronic inflammatory conditions? There are many supplements to help the symptoms of pain and inflammation associated with arthritis. Schedule a consultation with your chiropractor to discuss exercises and supplements that are safe and beneficial for your individual condition.

Chiropractors are experts at analyzing posture and how it relates to spinal problems. They are trained in the art of detection, function, and restoration. A doctor of chiropractic searches for the problems that exist underneath poor posture and its effect on quality of life movement dysfunction. By analyzing spinal curvatures and alignment, the doctor searches for the problems that contribute to the postural pattern and develops a strategy of correction. Outward muscular postural changes add up to changes in spinal and nervous system function. Your brain must now adapt to these altered posture patterns which leads to chronic movement dysfunctions increasing the likelihood of future injury. Based on individual needs your chiropractor can design a program of correction for you to help improve posture. Targeted exercises and movements will be designed to optimize muscular efficiency so you are less prone to fatigue. Poor posture leads to inefficient movement patterns which increase muscular fatigue, decreases endurance and stresses the energy systems of your body. In essence you are tired and achy all the time, which does not bode well for exercise. Poor energy systems decrease your metabolic rate which increases your chances of storing more body fat. Decreased metabolic rate means your body cannot maximize burning fat for fuel so it stays right where you don’t want it; hips, thighs and belly. It is a vicious cycle that builds over time. The lesson here is that posture and weight control go hand in hand.

Working hand in hand with your doctor of chiropractic is the perfect solution to help with your long term goals. Reach out and ask for their guidance and you will be surprised at how much they can benefit you outside of helping back pain.

Perry Nickelston, DC, is clinical director of the Pain Laser Center in Ramsey, N.J., where he focuses on performance enhancement, corrective exercise and metabolic fitness nutrition To learn more about Dr. Nickelston, visit www.painlasercenter.com/Our_Practice.html.

Cold Season Is Here, But You Can Fight It Naturally

Cold Season Is Here, But You Can Fight It Naturally

By Editorial Staff

If you’re thinking cold season is still far off, you’ve made your first mistake. Cold season officially begins in August or early September, according to statistics, getting progressively worse and lasting all the way until late March or early April. That means you and your family are at risk today and every day for quite a few months. And keep in mind that with kids back in school at all ages, your chances of catching a cold from someone else who’s got one also increase dramatically.

Fortunately, there’s a natural way to shorten the duration of your misery if you do happen to develop a cold: zinc lozenges. While previous studies have suggested this association, a recent review goes a step further, connecting the use of lozenges containing zinc acetate (75 mg or more) with a reduction in the number of days (from seven to four) experiencing cold symptoms – even in people without allergies. In fact, zinc lozenges proved effective regardless of cold severity as well.

So, you’ve got options when you develop a cold: rush to the medicine cabinet / pharmacy and load yourself up with a decongestant, cough suppressant and various other medications – all of which have potential side effects and generally only suppress symptoms; or take some zinc lozenges and get plenty of fluids and rest. We know which option we’d choose; how about you?

Note: Citric acid inhibits zinc absorption, so look for a lozenge without citric acid to maximize absorption and get the most zinc bang for your buck! Talk to your doctor for more information about this and other natural ways to treat the common cold without resorting to medication.

Kids and Concussions: A Parent Primer on Initial Assessment

Kids and Concussions: A Parent Primer on Initial Assessment

By Editorial Staff

You’re at your 10-year-old’s soccer game and he’s just collided with a member of the opposing team while fighting for a ball in the air. Unfortunately, the two hit heads and both leave the field crying, but clearly conscious.

It’s a youth game on an elementary-school field, so barring the presence of parent who happens to be a doctor, there’s no one around to evaluate either child for a possible concussion. What to do? In many cases, both children will return to the game a few minutes later. Big mistake.

Concussions are serious whenever and wherever they occur, but unlike professional sports, when children suffer a possible concussion, there’s often no one around to evaluate it properly. Here’s what you can do to help identify some of the often-subtle signs of a concussion and make the informed decision to get further evaluation from a health care professional.

Clear Indicators

First, let’s start with the most severe case: If a child experiences any of the following symptoms, particularly immediately after a collision or fall in which they struck their head, they need to go to the ER immediately for evaluation, according to KidsHealth.org:

• Loss of consciousness
• Severe headache / headache that worsens
• Blurred vision
• Difficulty walking
• Confusion / not making sense
• Slurred speech
• Unresponsiveness (unable to be awakened)

Of course, many children may not display any of those symptoms following a head impact, but still be at risk for concussion, so it’s important to evaluate the child with some a simple battery of initial tests that, if nothing else, will alert you to the fact that the child should a) be removed from the game; and b) seek medical attention. Here are a few of the ways you can get a sense of what may be going on. These and other variables are all part of the Sport Concussion Assessment Tool, which is used by health care professionals to help assess concussion symptoms:

Ask Questions

• What month is it?
• What is the date today?
• What is the day of the week?
• What year is it?
• What time is it right now? (within one hour)

You can also ask the child questions specific to the event in which they are participating, such as:

• At what venue (field, tournament, city, etc.) are we at today?
• Which half is it now?
• Who scored last in this game?
• What team did you play last week / game? Did your team win the last game?

Give Them a List

Say a short list of words (example: apple, bubble, elbow, carpet, saddle) to the child and then have them recite the list back to you in any order. Repeat several times and assess how accurately they are able to recall all five words. You can do the same thing with a short list of numbers; or by having them recite the months of the year in reverse order.

Assess Behavior

The most important variable when it comes to determining whether your child should continue to play, be removed from play and/or be seen by a medical provider in the absence of clear symptoms (loss of consciousness, severe headache, slurred speech, etc.) may be how the child is acting compared to before the contact occurred. You know your child. If they’re acting “out of sorts,” err on the side of caution.

Keep in mind that the above should not be relied upon in lieu of proper evaluation by a health care provider, but if you suspect a concussion has occurred, these symptoms / signs and tests are an important first option to help determine the next step you should take. Talk to your doctor for additional information about concussions and how you can help keep your child safe on and off the field.

3 Overlooked Causes of Stress and How to Eliminate Them

3 Overlooked Causes of Stress and How to Eliminate Them

By Editorial Staff

Stress is a buzzword in health and wellness circles these days, as research and experience provide increasing evidence of the profound life and health consequences. Whether work-, home-, relationship- or just plain life-related, stress can weigh us down and impact every aspect of our existence.

Combating stress before it starts is key to managing it, which means identifying the causes – some of which are commonly overlooked as stress triggers. Are you unknowingly creating stress in your life in any of the following areas? Let’s review three overlooked causes of stress and how to eliminate them:

1. Eating Habits: We’ll start here because eating is a major part of our daily lives; after all, most of us eat between 3-5 times a day. That’s ample opportunity to either reduce or exacerbate stress based upon when, what and how you eat. For example, skip breakfast and you’ll likely overeat at lunch and/or dinner, causing digestive dis-stress; eat fatty food and you could feel the same way, along with overall stress caused by feeling bloated. Over time, overeating will cause depression-related stress if you’re unhappy with your weight / body shape.

The Solution: Eat sensible, balanced meals throughout the day that include plenty of fiber and are low in fat, helping ensure proper digestion and a comfortable feeling of fullness.

2. Fitness Plan: Your exercise routine can cause stress just as much as not having an exercise routine at all. Work out too much and you could strain something, putting your fitness goals on the shelf for days, weeks or even longer. Work out too often – or without varying your routine – and you could experience burnout and the stress that comes from not sticking to your exercise program. And skip too many workouts and you’ll constantly worry that you’re getting out of shape and losing sight of your weight-loss / fitness goals.

The Solution: Schedule regular workout / exercise time and stick to it. Keep your workouts to 45 minutes to an hour, and perform each movement in a controlled fashion with the resistance / weight that’s right for you to avoid injury. Finally, vary your workouts every week, few weeks, or even every time to ensure you stay motivated and engaged.

3. Sleep Patterns: Whether you’re sleeping too much, too little or waking up feeling unrefreshed, poor sleep can contribute to stress because when you’re tired, you’re more likely to overreact, lose your cool and have difficulty concentrating, multitasking and getting through your busy day.

The Solution: Work on your sleep routine so you get 6-8 hours of restorative, restful sleep every night. To help accomplish this, train yourself to go to sleep and wake up at around the same time; make sure your bedroom is dark and quiet, and you’re using the most comfortable pillow and mattress (if you’re waking up with neck and/or back pain, you might want to make a change); and avoid sleep inhibitors 2-3 hours before bed, including caffeine, fatty foods, vigorous exercise, and television / computers / cellphones.