Nutrition Tips to Bring Out the Athlete in All of Us

Nutrition Tips to Bring Out the Athlete in All of Us

By Spencer Baron, DC, DACBSP and Christina DeBusk

Eating a healthy diet assists with weight control, lowers disease risk and improves overall health, according to the U.S. Department of Health and Human Services. However, following the proper eating plan is more critical for athletes, according to Dr. Tim Bain, DC, CEO of B3 Medical – Sports Medicine and team chiropractor for the Tampa Bay Lightning. Sometimes, it can even keep them in the game.

For instance, after helping a pro baseball player lose 60 pounds – dropping the number on the scale from 298 to 238 – not only did this athlete’s allergies go away, but so did the arthritis in his hands. Ultimately, this player went from having a condition that threatened his career to winning MVP and becoming a three-time All Star.

Nutrition’s Role in Sports Performance

What makes nutrition so important to an athlete’s career? “Poor nutrition leads to a deficit in the building blocks of tissue systems as well as the building blocks of the energy and hormonal systems,” says Dr. Bain. “Too few calories and, even worse, too few nutrient-dense calories, compromises the body’s ability to repair and replace after exercise.”

Eating the right foods can also improve injury recovery. “While proteins are our building blocks for muscle, fats will assist in hormonal responses as well as increasing the neurologic output necessary for our body to efficiently repair and replace damaged tissues,” says Bain.

What type of diet can improve an athlete’s performance? Unfortunately, there is no one-size-fits-all answer to this question.

Different Athletes, Different Needs

“All athletes are not created equally,” says Dr. Bain. “There are absolutely different nutritional needs for athletes in different sports, and in fact, there are different needs in different positions in different sports.”

An NFL lineman has different muscle-to-fat ratios than a running back, for instance, with the former needing a higher percentage of body fat and greater weight, and the latter requiring a fairly low body-fat percentage and a lower body weight to be more effective in that position.

So, while the basic dietary recommendations for both athletes would be similar, the calorie count would change. “In other words, the nutrient intake and micronutrient intake ratios will remain similar for optimal performance,” says Dr. Bain, “but the lineman would have a higher caloric requirement daily to maintain mass.”

A Common Nutritional Struggle

Dr. Bain shares that, when it comes to nutrition, many athletes struggle not necessarily with eating the wrong things, but mainly by not eating throughout the day. “Many skip snacks with the mistaken thought that cutting calories is the best way to lose or manage weight, when they really should be managing body fat percentage to create a high-performance vehicle.”

In fact, by not regularly consuming meals high in protein, athletes risk decreased performance and greater fat storage, says Dr. Bain, because the lack of this macronutrient “alters the hormonal response in the body and creates an ill-timed catabolic state, leading to increased stress and stress reaction-based hormones.”

Nutrient Timing

For instance, after completing an exercise session, the athlete should enter a “refueling stage” he says. The goal of this stage is to replace the nutrients utilized during the physical activity, better preparing the body for the next session.

During this refueling, Dr. Bain recommends athletes consume both an amino-acid source and a high glycemic index carbohydrate source. This helps “stop the phase of catabolism and begin the phase of anabolism and repair.”

Don’t Forget Rehydration

Rehydration during this refueling is also important, yet often overlooked, according to Dr. Bain. “Many athletes focus on hydration during a match, but do not put hydration as a priority in the recovery phase,” says Bain, “[even though] it can be many times even more important.”

Additionally, although it may be tempting to hydrate with the latest drinks on the market, he stresses that most are over-processed foods or can lead to other issues. Therefore, water is the best option.

Off-Season Nutrition

According to Dr. Bain, it’s also important that athletes continue to watch their diet even when they’re not actively playing. “Dealing with the stress of the season prior to jumping into an off-season training program is one of the most important and most missed part of the elite athletes’ programs,” he says.

That’s why he recommends athletes “take time in the off-season to clean up and deal with the effects of increased stimulant-based activity, lack of sleep, and inconsistent dietary choices during the season.” This helps decrease the inflammatory response and allows the body to have a much-deserved rest.

You Are Not What You Eat

Finally, most of us are familiar with the old adage, “You are what you eat.” However, Dr. Bain says that this phrase is somewhat incomplete in that, in reality, “You are what you eat, digest, absorb and assimilate.”

In other words, waste removal is an extremely important part of the process, too. “If your filters are working inefficiently, then you will, too,” he says. “Treat them well and clean them with the seasons.”

This leads to decreased inflammation and increased performance. It also creates “an added dimension of mental clarity,” according to Dr. Bain, “which is too often overlooked in athletic development.”

Spencer Baron, DC, DACBSP, is the former team chiropractic physician for the Miami Dolphins (NFL), Miami Marlins (MLB) and Florida Panthers (NHL). He is the founder of Doctors of Chiropractic: Sports (DoCS; www.DoC-Sports.com, president of NeuroSport Elite; and a nationally acclaimed speaker, educator and author of Secrets of the Game.

Christina DeBusk is a freelance health and wellness writer specializing in chiropractic and other natural health content. For more information, visit ChristinaMDeBusk.com.

Death by Opioid Overdose: The Odds Aren’t in Your Favor

To Your Health
January, 2019 (Vol. 13, Issue 01)

Death by Opioid Overdose: The Odds Aren’t in Your Favor

By Editorial Staff

If that can’t be true is your immediate thought after reading this title, we admit it certainly sounds a bit far-fetched at first blush, considering our generally unhealthy and downright dangerous world.
But bear with us, because this is where things get interesting – disturbingly interesting. According to new findings from the National Safety Council, your lifetime odds of dying from an accidental opioid overdose (1 in 96) are actually higher than your odds of dying from any of the following:

Motor vehicle crash: 1 in 103
Fall: 1 in 114
Gun assault: 1 in 285
Pedestrian incident: 1 in 556
Drowning: 1 in 1,117
Fire or smoke: 1 in 1,474
Choking on food: 1 in 2,696
Bicyclist: 1 in 4,047
Accidental gun discharge: 1 in 8,527

What about the major health conditions that strike Americans? Well, the lifetime odds for the top three are definitely higher than the opioid overdose risk (#4 on the list), but it’s not as large a discrepancy as you’d think: heart disease (1 in 6 lifetime risk of dying), cancer (1 in 7) and chronic lower respiratory disease (1 in 27). But considering that opioid overdose is the only risk to your health / life on the list that can be completely eliminated, simply by not taking opioids, it’s a wonder doctors continue to prescribe, and patients continue to take, oxycodone, codeine, morphine and other forms of this dangerous and often-addictive medication.

As we’ve talked about numerous times in the recent past, opioid use, abuse and misuse has become an epidemic, and while the tide is turning away from opioids and other pain medications, and toward conservative, nondrug alternatives for pain (such as chiropractic care), it’s slow going at best. In fact, research suggests it can take up to a decade for doctors to catch up with policy / guidelines. Not soon enough in the case of opioids, which continue to kill more than 100 Americans each and every day.

It also doesn’t help that opioids are big business – both for the pharmaceutical companies that make them and the doctors who prescribe them. A recent CNN / Harvard University analysis revealed that opioid manufacturers pay doctors large amounts to prescribe opioids, with higher prescription rates tied to higher payments.

If your medical doctor tries to prescribe an opioid for your pain, always ask about nondrug alternatives to relieve your pain, and be sure to mention chiropractic. Public policy is rapidly embracing chiropractic and other conservative means as the first options for managing pain, but as we alluded to, policy and doctor prescribing habits don’t always mesh.

If you and your doctor ever believe it necessary to take a pain medication, make sure it is not an opioid and is prescribed for only a short time. Also ensure your doctor and the pharmacist who fills the prescription completely explain the appropriate dosage so your risk of an accidental overdose is minimized.

Finally, keep in mind that if you visit a chiropractor for your pain first, you won’t be prescribed an opioid or other pain medication, and your risk of an overdose will be eliminated altogether. Sounds like the best option to us.

New Year’s Resolutions That Should Be on Your List (But Probably Aren’t)

New Year’s Resolutions That Should Be on Your List (But Probably Aren’t)

By Editorial Staff

A new year is right around the corner, which makes now a great time to review your 2018 resolutions (particularly how successful you’ve been at achieving them) and chart a course for an even better 2019 with a fresh set of resolutions designed to build a better you. Ready, set, go!

Wait … not so fast. The overwhelming majority of lists start and end with resolutions related to eating habits and/or exercise goals (with or without weight loss in mind). Those are important aspects of your health and wellness, but you shouldn’t stop there.

Here are some of the best ways to improve yourself next year that, more often than not, won’t show up on the average person’s list of New Year’s resolutions, even though they should be close to or at the top. Add them to your list today and get ready to enjoy a healthier, happier 2019!

Laugh It Up: Want to reduce stress, boost your heart rate (in a good way), increase circulation, optimize your immune response, improve sleep and even burn calories? All it takes is a little laughter, which promotes health in these and other ways. And from a pure quality-of-life perspective, who can question the power of laughter to improve one’s sense of well-being and enjoyment? Just try to have a bad day while you’re laughing!

Say No to Stress: It can be a killer, particularly in its chronic form, so resolve to deal with stress whenever it raises its ugly head and prevent its severity before it even strikes. Stress elevates blood levels of cortisol, a hormone associated with obesity and heart disease. Stress can also cause GI problems, depression and headaches, according to research.

How can you reduce stress? Stick to your resolution! Are you managing your time well? Are you confined to a desk all day? Are you getting enough sleep? When a stressful situation arises, do you stay calm, or do you let stress win out? Answering these questions is the first step in the right direction.

Get More ZZZs: Most of us take sleep for granted and just “let it happen” when it happens. Big mistake. In today’s busy world, we all need to prioritize sleep – how much we get, when we get it and how we get it. Do you sleep through the night or do you toss, turn and wake up multiple times? It could be the wrong mattress or pillow. Do you stay up too late and wake up too early? Adjust your schedule to ensure you get at least seven hours a night. Do you prepare properly for restful, restorative sleep? Make your bedroom a sleep room. Sleep and health are inexorably intertwined. If you care about your health – and we know you do – then care about your sleep.

Time to Let It Out: Communication may be the most overlooked aspect of our mental and physical health these days. Sure, we communicate constantly on our electronic devices (often anonymously, which is another story), but how often do we actually talk to one another? Here’s another question: How often do we honestly share our thoughts with other people? Sadly, not as much as we used to, and our health is suffering. Holding things in is one of the biggest contributors to stress and the health consequences.

In 2019, resolve to let things out, rather than keeping them in. Whether it’s writing in a diary, setting up a regular time to talk to a loved one, or just reminding yourself not to keep everything in, let it all out!

Give a Hug, Get a Hug: The power of a hug is undeniable. Just give one (or get one) and you’ll feel an immediate difference in your life. But don’t just rely on personal experience for the proof. Research suggests hugging promotes release of “the bonding hormone” (oxytocin). Hugging reduces heart rate, promotes relaxation, reduces cortisol levels (see more about the “stress hormone” above) and may improve immune function courtesy of increased oxytocin production. Hugs are scientifically healthy for you; so give one (and get one) as often as you can.

As you debate your New Year’s Resolutions for 2019, consider adding these five to your list. Why wouldn’t everyone? If you’ve become accustomed to letting yourself down with your resolutions, talk to your doctor about how to set meaningful, achievable goals you can succeed at in 2019 and beyond.

Time to Visit Your Chiropractor – Even When You’re Not in Pain

Time to Visit Your Chiropractor – Even When You’re Not in Pain

By Editorial Staff

Why visit your doctor of chiropractic periodically – even when you’re not experiencing pain or other symptoms? Here’s why. The latest study on maintenance care for low back health suggests receiving chiropractic care periodically dramatically reduces the number of days you’ll experience “bothersome” low back pain over the course of a year.

Published in the multidisciplinary open-access journal PLOS One, the study included 328 patients ages 18-65 with nonspecific low back pain who experienced a favorable response to chiropractic care during their initial course of treatment. Patients were then randomly allocated to one of two groups for one year: a maintenance care group that received periodic chiropractic care or a control group that returned to their chiropractor only when LBP symptoms were present. Every week, researchers assessed subjects’ low back pain with a single question: “On how many days during the past week were you bothered by your lower back (i.e., it affected your daily activities or routines)?”

During the 12-month tracking period, members of the maintenance care (MC) group made an average of 6.7 visits to the chiropractor, compared with 4.8 visits by members of the control group. Those additional visits correlated with 12.8 fewer days of bothersome low back pain, on average, for the MC group compared to the control group.

How important is 12.8 fewer days of bothersome LBP a year? We’re sure you agree it’s worth a few additional visits to your chiropractor! And that’s the beauty of chiropractic care – it helps minimize the chances your pain will occur / recur, rather than treating it with medication once you’re already in pain. If you’re smart, you don’t wait until your car breaks down to take it to the mechanic, and you don’t wait until your teeth fall out to visit the dentist; so why wait until you’re in pain before going to your chiropractor?

As we mentioned at the beginning, this isn’t the first study – and likely won’t be the last – to suggest maintenance chiropractic care is more effective than symptom-guided care for low back pain. Click here to read our summary of a study published in 2017.

The Unhealthy Holidays: 5 Worst Things You Can Do

The Unhealthy Holidays: 5 Worst Things You Can Do

By Editorial Staff

Another year winding down means another string of holidays to test our health will. The last two months of the year bring seemingly endless trips to visit relatives, malls and other hectic locales far from the comfort of your regular exercise and fitness routine.

That’s danger with a capital D when it comes to staying on track. Let’s count down the top five unhealthy holiday behaviors that can undo your hard work from the previous 10 months:

5. Not sticking to a schedule: Look, no one said it was easy to eat right, exercise, get enough sleep and do all the other things it takes to stay fit and healthy. Those challenges are compounded during the holiday months, when get-togethers, gift shopping and other responsibilities seem to pile up one upon the other. Who has time to stay healthy? You do, of course, and you need to do it the way you’ve done it all year: by sticking to a schedule. Calendar your exercise days and keep and eye on what you’re eating to ensure you stay on track. This is no time to “wing it” – after all, how well did that work last year and the year before that?

4. Telling yourself you’ve earned it: We all deserve a “treat” now and then, whether it’s a cupcake at a birthday party or a day off from the gym. We also need to continually remind ourselves of how hard we’re working and why we’re doing it. Staying in shape takes effort, and you deserve to feel great about that effort. But taking the last two months of the year “off” because you think you’ve “earned it” is the perfect recipe for health disaster. Before you know it, bad habits will have replaced good ones and you’ll be back at the starting gate, wondering where you went wrong. (See No. 1 unhealthy behavior below.)

3. Falling prey to “the blues”: As we’ve discussed before, the final few months of the year (and the first few months of the next year) can increase your risk of depression. It’s called seasonal affective disorder, characterized by depressive symptoms and mood changes associated with a particular time of year. Shorter days, longer nights, less sunlight and colder weather can be a bad combination for some people. One solution is to make sure you get outside for 10-15 minutes a day when the sun is shining. Take a few walks during the workday to ensure you spend a little time in the sun (which boosts your vitamin D levels, by the way), rather than spending all day inside and leaving for home at dusk. You’ll feel better and your body will thank you for it.

2. Doing the “same old, same old”: You may think your exercise and diet plan has been working all year, but at some point, you need to mix things up. Why? Because the brain and body get used to the “same old, same old” over time, leading to a diminished sense of achievement, boredom and stagnation. It’s the “Who wants to do these same exercises again?” or “Who wants to eat these same foods again?” mentality, and it can cause you to jump off the wagon. The solution? Stay strong by incorporating new exercises into your workout regimen and trying different (healthy) foods. Variety is the spice of life, and in this case, it can carry you through the holidays committed to your health and wellness goals.

1. Looking ahead: Yes, next year is right around the corner, particularly when you consider how hectic the next several months generally are. That’s no reason to make “getting in shape again” your New Year’s Resolution in early November. Think about how great these first 10 months of the year have been in terms of the results you’ve seen and how you’ve felt. Now try to imagine having to go right back where you were on Jan. 1 of this year. Not a pretty picture, huh? Replace that picture with a portrait of confidence, determination and health by deciding now to finish the year strong. Your New Year’s resolution won’t be to “start again”; it will be to continue the great things you’ve done and become an even better, healthier person.

Why Chiropractic Is Your Best Option for Pain

Why Chiropractic Is Your Best Option for Pain

By Editorial Staff

Pain is a major problem, but so is medication use to help relieve the pain. If you haven’t realized by now that chiropractic care, not drugs, is your best option for pain, perhaps you’ll be swayed by some recent research. Let’s take a quick look at two studies in particular. Follow along and see how the latest research supports our conclusion. It’s not too late to avoid the pain-reliever epidemic. It’s never too late to choose chiropractic.

First, a study published in the Journal of the American Medical Association suggests nonsteroidal anti-inflammatory drugs (NSAIDs) such as acetaminophen (Tylenol), ibuprofen (Aleve) and other commonly administered pain relievers are more effective than opioids for relieving chronic back, knee and hip pain. NSAIDs also win out over opioids in terms of reducing limitations in the ability to perform activities of daily living (walking, working, sleeping, etc.). So, point #1: Opioids aren’t your best option for pain.

But neither are NSAIDs, at least when compared to chiropractic, according to a study that also appeared in the Journal of the American Medical Association. Chiropractic spinal manipulation reduced pain and improved function in back pain patients after six weeks of treatment, and results were similar to that achieved with NSAID use – but without the side effects and other risks associated with medication use (particularly use for more than 10 days at a time). So, point #2: NSAIDs aren’t your best option, either.

Point #3 should be clear by now: When it comes to pain relief, chiropractic care is the effective, safe option to turn to first – a point emphasized by an increasing number of major health care organizations these days. Talk to your doctor about the risks associated with opioids and other pain relievers, and why chiropractic care is the natural, drug-free first choice. Make the right choice … choose chiropractic today.

Why Opioids Became an Epidemic and How Chiropractors Can Solve It

Why Opioids Became an Epidemic and How Chiropractors Can Solve It

By Editorial Staff

Need another reason to avoid opioids and embrace drugless options such as chiropractic care for pain relief (not to mention pain prevention)? Try money and manipulation – both used shamelessly by opioid manufacturers to fuel the opioid epidemic, which costs nearly 100 Americans their lives every day.

While growing awareness of the opioid crisis has spurred ongoing changes at both the policy and practice level, it might not have been necessary if not for the relationship between opioid manufacturers and advocacy groups, according to a shocking new report from the U.S. Senate Homeland Security & Governmental Affairs Committee.

Evidence That Can’t Be Ignored

Fueling an Epidemic: Exposing the Financial Ties Between Opioid Manufacturers and Third-Party Advocacy Groups “provides the first comprehensive snapshot of the financial connections between opioid manufacturers and advocacy groups and professional societies operating in the area of opioids policy,” according to the executive summary, which outlines the disturbing nature of the “connections” and their impact on the opioid epidemic:

“Disclosures from Purdue Pharma L.P., Janssen Pharmaceuticals, Inc., Mylan N.V., Depomed, Inc., and Insys Therapeutics, Inc. … describe nearly $9 million in payments from these manufacturers to 14 outside groups working on chronic pain and other opioid-related issues between 2012 and 2017. In addition, physicians affiliated with these groups accepted more than $1.6 million in payments from the five manufacturers between 2013 and the present.”

“Initiatives from the groups in this report often echoed and amplified messages favorable to increased opioid use — and ultimately, the financial interests of opioid manufacturers. These groups have issued guidelines and policies minimizing the risk of opioid addiction and promoting opioids for chronic pain, lobbied to change laws directed at curbing opioid use, and argued against accountability for physicians and industry executives responsible for overprescription and misbranding.”

Why Chiropractic Matters More Than Ever

If there’s any possible upside to the opioid epidemic, it’s that the crisis is now front and center. Policy- and practice-level changes are being implemented to replace prescription pain-relief medications such as opioids with safer alternatives as the first option – including chiropractic care. Of course, chiropractors have always practiced drugless care and provided effective, natural pain relief for a variety of conditions. Now, they’re being increasingly recognized for that care not only on its own merits, but as a better, safer option that can save lives by helping patients avoid opioids – and the horrible conspiracy that fueled their use and abuse. Chiropractors didn’t cause the opioid crisis, but they sure can help end it. Talk to your chiropractor for more information.

A Better Life With Chiropractic

To Your Health
February, 2018 (Vol. 12, Issue 02)

A Better Life With Chiropractic

By Editorial Staff

Why take your kids to the chiropractor? For many of the same reasons every adult should be visiting a chiropractor on a regular basis. Plain and simple, your quality of life improves with chiropractic care.
Look no further than a study published in the Journal of Alternative and Complementary Medicine, which evaluated nearly 900 children ages 8-17 who received chiropractic spinal adjustments and related therapies commonly provided by DCs.

Quality of life, measured in terms of depression, anxiety and interference with daily activities due to pain as part of the Patient Reported Outcomes Measurement Information System (PROMIS)-25 assessment tool, was significantly higher in children under the care of a chiropractor. Specifically, children were significantly less likely to report any symptoms of depression, anxiety or pain interference following a trial of chiropractic care. The researchers also accounted for variables that could have influenced the outcomes, such as number of visits, pain level, motivation for care, etc.

Give your children (and yourself) a better life with chiropractic. The sooner your kids experience the health and wellness benefits of regular chiropractic care, the better. After all, what parent doesn’t want their children to grow up with as little depression, anxiety and pain as possible? Talk to your chiropractor for more information. To learn more about chiropractic for kids, including additional research documenting the safety and health benefits of pediatric chiropractic, visit the website of the International Chiropractic Pediatric Association (ICPA).

Rethinking Cold Meds for Kids

Rethinking Cold Meds for Kids

By Editorial Staff

If you haven’t already tuned out any conversation about giving your children cough and cold medication when they’re under the weather, this should do it. The Food and Drug Administration has strengthened its warning on prescription cold medicine, stating that no product containing opioid ingredients such as hydrocodone or codeine should be given to children – of any age. That’s ages 0-17, in case you’re wondering.

New language being added to warning labels on all prescription cold medicines will indicate that the risks of using the products outweigh the benefits in children and should only be used by adults ages 18 and older.

What about over-the-counter cold medication? Well, in the past decade, the FDA has already issued several warnings and required language to be added to labels limiting their use in kids. In fact, a consumer update on the FDA website titled “Most Young Children With a Cough or Cold Don’t Need Medicine” makes its position abundantly clear, especially for the youngest (ages 2 and under); while a 2016 update, “Use Caution When Giving Cough and Cold Products to Kids,” offers additional safety information and includes alternative treatments that may work better.

What alternative treatments? The FDA mentions cool mist humidifiers, saline nose drops / spray, and drinking plenty of liquids among the nondrug options. We would be remiss if we didn’t add honey; such a simple remedy often overlooked by parents rushing to the drugstore for a quick fix to their child’s discomfort. For example, a Pennsylvania State University College of Medicine study found that children given buckwheat honey before bed coughed less and slept better than children who didn’t receive honey. And other research suggest zinc lozenges may be effective for resolving cold symptoms in children and adults, particularly if taken within close proximity to the arrival of symptoms.

Your doctor can tell you more about the dangers of over-the-counter and prescription cold medicine and why natural alternatives are safer, effective options for you and your child.

5 Resolutions You Can Keep

5 Resolutions You Can Keep

By Editorial Staff

Every December, millions of people craft lists of New Year’s resolutions for the coming year. And every January, February or month too soon thereafter, millions of people give up their resolutions until the next year. It’s a cycle of frustration that can eventually all but eliminate the likelihood of ever achieving one’s resolutions.

But it doesn’t have to be that way. No doubt you’ve already completed your 2018 resolution list, but since we’re only a few weeks in, why not start fresh with resolutions you can actually keep? It starts with worrying less about general goals (exercise more, eat better, etc.) that are too often prone to failure, and focusing instead on specific, foundational goals you can achieve and build upon day after day, month after month, year after year. Here are five simple suggestions you’ll be amazed you didn’t think about until now:

1. The Power of Hello: Too many people pass right by one another without saying hello and giving a warm smile – even co-workers, spouses and elevator sharers are guilty. Say hi to a stranger, a loved one (or both) and feel better about yourself every single day of the year.

2. The Written Word: Technology is stealing our health, our good habits and our ability to think outside of a screen. Replace at least 15 minutes of screen time a day with a good book, an engaging magazine article, or even some self-reflection in a journal. You’ll be delighted at the change you feel in yourself.

3. Deep Breaths: We live in a world of Post-It notes, schedules, deadlines and sleep deprivation. We rush from one task to the next, all the while gasping for air (in the literal and figurative sense). Sometimes all we need is a good old-fashioned deep breath or two to fill our lungs with air, our minds with purpose and our lives with a moment of peace and calm.

4. Reach Out and Touch Someone Even with text messaging, FaceTime and other modes of instant contact, there’s someone you haven’t touched base with in far too long – and it’s hurting both of you. Resolve to make contact with someone you’ve been missing on a regular basis this year. It’s worth the effort, and you’ll probably realize immediately that you should have started doing it a long, long time ago.

5. Action Required: Goals are great, but you can’t achieve them without an action plan. Resolving to lose weight, get more sleep or exercise more frequently are all doomed propositions if you don’t follow up with a specific plan of action. So follow up each goal with specific action steps that will help you accomplish it.

Don’t spend the last 11 months of 2018 feeling guilty about the resolutions you failed to keep (again). Resolve to achieve these and other steps to create a healthier, happier you that’s in a great position to achieve anything and everything moving forward!