OBGYN | Gynecologist | Chicago | OB GYN Blog

It’s that time of year again ladies! While hopes for successful New Year’s resolutions often run high, it is usually unlikely that you’ll stick to (and sometimes even take steps towards) those insurmountable goals - lose 30 lbs in 2 months, quit smoking, give up sweets forever, get to the gym 7 days a week, and never drink a glass of wine again! Unrealistic resolutions are commonplace, with statistics showing that 90% of Americans make annual New Year resolutions and 30% are broken within one month.

Given the current economic climate and a higher level of stress for many, there has never been a more important time to focus on overall wellbeing and taking steps towards being healthy and happy in 2009. If you want to get the New Year off to a great start, why not consider some of the following everyday health resolutions:

1. Get Active & Make Fitness Fun

Get your body moving and heart rate up for at least 30 minutes a day, 3-5 times per week. Not only does regular exercise reduce stress, your energy and metabolism levels will increase. So, take the stairs at work and explore different activities to see what you most enjoy. If you struggle with motivation, consider something a little different and fun, like belly dancing, yoga, pilates, even pole dancing or self defense classes. A tip for the early birds: working out in the morning is best because it keeps your metabolism high all day!

2. Drop Sizes Safely

Weight loss goals are safest for the body when achieved slowly over time. Losing 1-2 lbs. per week is a healthy, realistic goal. Keep in mind that you may lose weight and remain the same on the scale – remember that muscle weights three times as much as fat!

3. Portion Control

Denying yourself every food you crave will simply make you desire more. Instead, allow yourself to eat meals and snacks in moderation and appropriate size portions, while avoiding seconds. For example, one serving of meat (3 oz.) should be about the size of a deck of cards, while one serving of pasta (1/2 cup) is the size of a tennis ball.

4. Make Sense of Nutrition

It is hard to change your body without understanding what you should be putting in it. Start reading the labels of your products and research the recommended amounts of each food group. Over time, things will start to make sense. For those looking to learn quickly, consult a nutritionist or research online.

5. Curb Caffeine and Hydrate

Over 50% of Americans above the age of 18 drink 3.1 cups of coffee per day, while soda consumption is reported to be growing even more rapidly. Not only do these beverages add chemicals to the body, they also dehydrate. Cut down on caffeine and increase your water consumption.

Easy tip: before every cup of coffee or soda, drink a glass of water first.

6. Build Strong Bones

Osteoporosis is a health threat for 44 million Americans, but with vitamins and diet you can build strong, healthy bones. Increase calcium in your diet with three servings of dairy a day, such as skim milk, low-fat cheeses, and yogurt. Non-dairy options include canned salmon with bones, dark green vegetables, dried beans and calcium-fortified juices and cereals.

Recommended Calcium Amounts:

· 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 1500 milligrams daily, 1200 mg if on menopausal hormone therapy

· For pregnant and breastfeeding women, 1,200-1,500 milligrams daily

7. Dose Up on D

Without the proper amount of Vitamin D, calcium absorption is reduced. Vitamin D is found in fatty fish, fish liver oil and dairy products fortified with vitamin D. The recommended amount for adults is 200-600 international units a day. Vitamin D is also great for combating symptoms of winter depression during the long and dreary Chicago winters.

8. Get Checked Out

Come and see us, or take a trip to your family doctor and get the recommended tests to solidify a clean bill of health. You will be grateful you did!

· Osteoporosis - screenings recommended for women 65+

· Annual Mammograms - should begin at 40

· Annual Pap Smears - should begin at 21

· Colorectal Cancer - start screening at 50

· Skin cancer - screenings should begin at 50

· Blood and cholesterol tests - should be taken every 5 years, starting at 20

*begin testing earlier if you are predisposed or have a family history with a health risk

9. Guard Against Stress

With work, family, the house, friends and an economy in chaos, it is easy for the stress-o-meter to hit the red zone. It is imperative to take steps to de-stress; without doing so your job, relationships, happiness and overall health will suffer. Pamper yourself with a massage, warm bath, or a quiet night in at least once a month, if not more.

10. Cut Back on Alcohol and Cigarettes

Quitting smoking isn’t easy, but if you adopt a healthier lifestyle you will find your cravings will lessen. With strength and will power, they can go away for good. All changes are gradual, so if you slowly decrease your intake of both, you’ll find that you don’t need them like you thought you did. To achieve optimal health or if trying to conceive, you should not smoke at all and limit alcohol intake to the equivalent of one unit per day.

If you would like more information on these tips or a head start on your health checks for ‘09, feel free to call our office on 312.775.1100 to make an appointment with any of our physicians. Have a happy New Year ladies!

Articles Brought to you by NSWObgyn Doctors include:

Dr Bonnie Wise
Dr Kimberly (or Kim) McMahon
Dr Dayna Salasche
Dr Seema Venkatachalam
Dr Melissa Dugan