4 Healthy New Year’s Resolutions for Women
The new year is here and if you didn’t make any healthy New Year’s resolutions, there’s still time! We, at Nebraska Spine Hospital, are all about healthy lifestyle management and in that spirit, we’d like to offer our lady readers a chance to resolve to get healthy and well, both mentally and physically this year with these four healthy New Year’s Resolutions.
Number One: Be Mindful of What You’re Eating
A lot of women resolve to lose weight and in doing so are often black and white about it; cutting out major food groups and telling themselves they can’t have certain things like candy, desserts, or carbs. Instead of practicing deprivation, practice moderation. The reduction approach is much more realistic than the all-or-nothing approach a lot of women take. When you label food as “good” or “bad”, it often backfires because, well, food is good. Instead of slashing an entire food group from your diet, concentrate on eating more whole grains, calcium, fiber, fruits and vegetables.
Number Two: Set Realistic Fitness Goals
Many women who make New Year’s resolutions to be physically active do so by resolving to go to the gym. Often, they join a group exercise class or hit the aerobic machines, and hard. When beginners are overzealous about working out, they tend to fail due to being tired, sore or injured. Another sure fire way to fail is by setting unrealistic fitness goals for yourself. Instead of saying “I’m going to lose ten pounds in two weeks” which will lead to discouragement if the desired outcome is not achieved, say “I want to strive to lose one to two pounds per week by exercising three to four times per week”. Be sure to consult a physician before starting any new workout regiment.
Number Three: Be Bone Healthy
According to WebMD, Osteoporosis (a bone-thinning disease) is a major public health threat for over 44 million Americans, 80% of whom are women. While this may not sound like a popular health resolution, it is a major concern for women of all ages. Adequate calcium intake is important for determining the health of your bones, now and later on in life. WebMD lists the following adequate calcium intake for women by age:
From age 11 to 24, between 1,200 and 1,500 milligrams daily
From age 25 to 50, 1,000 milligrams daily
For postmenopausal women 1,000-1,500 milligrams daily if on menopausal hormone therapy
For pregnant and breastfeeding women, 1,200-1,500 milligrams daily
It is important to note that without vitamin D, calcium absorption can be reduced. An adequate intake of vitamin D for adults ranges from 200-600 international units per day.
An international unit is a unit commonly used in the measurement of medications, vaccines and vitamins. The volume or mass that makes up one international unit is contingent upon the concentration or potency of the substance and therefore varies from substance to substance. You would have to contact your pharmacist to find out how many milligrams are in one IU of your medication.
Number Four: Stay Up-to-Date on Health Exams
Again, not a very sexy sounding resolution but an important one, nonetheless. Staying up-to-date on regular health exams can help you live longer and healthier. We just touched on the importance of bone health, so it makes sense that you would want to get regular screenings for Osteoporosis if you are over 65, if this condition runs in your family, or if you are a younger woman with one or more risk factors. Some other regular health exams that you should stay up to date on are mammograms (to screen for breast cancer) and pap smears (to screen for cervical cancer). Please remember, screenings can’t prevent anything but they can make treatment more effective.
We invite you to use our website to learn more about how we provide a total value to our patients and how we can help you get off to a healthy start this new year.