New Year

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Now the Christmas festivities are over, we are back to the harsh reality of daily life however, the New Year gives us the chance for a fresh start, the opportunity to make a few changes to our lives and have a greater sense of wellbeing.

 

 

Healthy eating.

  • Control calories to stop weight gain.
  • Eat more whole grains.
  • Consume five/seven servings of vegetables and fruit per day.
  • Do not avoid fat entirely; instead, consume healthy fats in moderation. Pick protein and dairy sources based on their low-fat content.
  • Find alternatives to calorie-laden beverages, and rein in the sweet tooth.

Quit smoking.

  • Decide on a date to quit and stick to it.
  • Draw up a plan of action, think about what methods are available for you and have them ready before the quit date.
  • Keep busy to take your mind off cigarettes.
  • Throw away all your ashtrays, lighters, and tobacco.
  • Drink plenty of fluids, keep a glass of water, sugar-free drink by you and sip it steadily, try different flavours.
  • Get more active, walk instead of using the car, and try the stairs instead of the lift.

Think positively.

  • Change your routine, try to avoid the shops where you usually buy your cigarettes, avoid smoking areas.
  • Treat yourself; use the money you are saving by not smoking to buy something special that you would not usually have.
  • Be careful what you eat, try not to snack on fatty, sugary foods, try raw vegetables or sugar-free gum.
  • Take one day at a time, each day without a cigarette is good news for your heart, health, your family and your pocket.

Anxiety and depression.

  • If you are feeling worried, anxious or down, there are many things you can do to help yourself:
  • Be more active.
  • Do not withdraw from life, socialise more.
  • Do not drink too much alcohol. Alcohol is a depressant, drinking will not help you solve your problems, and it could exacerbate your depression.
  • Have a routine, when people feel down they can get into poor sleeping patterns by staying up late and/or sleeping during the day.
  • Try to get up at your normal time and stick to your routine. Not having a routine can affect your eating, try to eat regularly and have a balanced diet.

Relationship issues.

  • Talk with each other, take time, and genuinely listen
  • Listen with your ears and your heart, ask questions, and share information.
  • Keep expectations realistic.
  • Be flexible.
  • Be dependable, healthy relationships requiring trust and respect.
  • Argue fairly, do not criticise, do not assume things, and make time to talk.
  • Be prepared to admit you are wrong and to say sorry.
  • Show your warmth and ’emotional understanding’.
  • Keep your relationship balanced, work, rest and play.
  • Be prepared to ask for help when you need it.

New Year’s resolution.

  • Pick one main resolution and focus on that.
  • Changing habits and behaviours takes a lot of energy, so concentrate all your efforts on the one thing that matters the most.
  •   Keep it up! Research shows it takes three weeks to form a good habit.
  • Set yourself a goal to keep track of progress; one that is achievable and measurable. For instance, ‘losing weight’ is not enough, put a target on it, how much and by when.
  • Tell people, sharing your goal with others increases the chances of you keeping your promise.

© 2013 – 2015, Content: Dr Vasilios Silivistris – Artwork: Ian Francis. All rights reserved.

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