Bullying Prevention Strategies

The boy with glasses, the girl with short hair, the Asian boy, the overweight girl…it doesn’t matter what the issue, they’ve all been victims of what is generally known as youth violence – simply because they are different.

Youth violence is the umbrella term for any type of physical or psychological harm and includes physical fighting, gang fighting, electronic aggression, sexual violence, and bullying. Regardless of which category you look at, youth violence is a serious public health problem and has affected a significant number of youth in every community and in every walk of life.

For several decades, public health professionals have been working to improve the health of our nation through a science-based program known as “Healthy People” (see story below). One of the critical objectives is to significantly reduce youth violence, particularly bullying, defined as unwanted, aggressive behaviors that are repeated over time that provide a real or perceived power imbalance that favors the perpetrator.

In the Healthy People 2020 Spotlight: Bullying Webinar released late last year, researchers revealed that the problem isn’t going away any time soon.  In the 2008-2009 School Crime Supplement which surveys children ages 12 through 18, 26.6 percent of boys and 29.5 percent of girls had experienced bullying during the year. That would include any of the four types of bullying: physical, verbal, indirect (rejection, exclusion, rumor spreading), and electronic (emails, text messages). Furthermore, bullying starts young, usually in 6^th grade and continues heavily through 9^th and 10^th grade. The problem abates somewhat in the junior and senior years of high school.

Of interest, cyberbullying is still low on the list of bullying types, although it is slowly becoming more popular. The most common bullying practice is in person teasing and /or hitting done at school. The most frequent bullying incidences are those that belittle another based on their looks or speech with 20% of males and 21% of females in middle school claiming victimization.

There are many parents and community members who believe that bullying is just a part of life. I’ve heard some parents say “suck it up and deal with it” or “tease them back” or worse yet “ignore it and it will go away.” Unfortunately, those lines have never worked. Youth who are bullied have significantly lower peer status, lower social competence, and a negative opinion of self and school. It affects their grades, attitude and self-esteem. Furthermore, those with disabilities are twice as likely to become victims as their non-disabled counterparts, making school an even tougher environment than it already is. A 2009 survey of families with children on the autism spectrum found that almost 40 percent of them were bullied at some point during the school year.

The answer isn’t easy, but there are workable solutions that can drastically reduce youth violence, in particular bullying. In European countries, bullying is already dropping thanks to interventions that involve parents, multimedia communications, and teacher’s competencies in responding to bullying. What are they doing?

Schools in these countries have collaborated with communities and parents to prevent bullying from starting in the first place. Reductions in bullying were associated with eight key elements: parent training, increased playground supervision, non-punitive disciplinary methods, home to school communications, effective classroom rules, effective classroom management, embed anti-bullying into the curriculum, and utilizing social-emotional learning approaches.

Research has shown that collaborations to stop bullying do work. Here are a few take-aways from the most recent Webinar from Healthy People 2020:

·         Student opinion – bring students in whenever possible

·         Leadership opportunities – let students take ownership of the problem

·         Resources – give students the right tools to lead

·         Encouragement – taking a step back, reassure and support

·         Attending events – support student events and gain knowledge

·         Talking to the anti-defamation league – supporting world of difference programs in schools

·         Taking individual experiences seriously – acknowledging each experience and what it brings

·         Prioritizing – recognizing when to step up or step back

·         Understanding roles – should you be the student or the teacher?

·         Student task force – let students make the decision

·         Remaining aware – keep relationships well maintained and up-to-date

·         Spreading the wealth – recognizing unique abilities and using them

·         Innovative approach – get online and see what resources are out there

·         Prevention not intervention – stop bullying before it happens

·         Constant evolution – fresh ideas and people

·         Listening – genuine listening to students and all leaders

There is a great toolkit available to help communities work to prevent bullying at www.stopbullying.gov.

What is Healthy People?

This program provides 10-year objectives for improving the health of all Americans. For the past three decades, Healthy People has established benchmarks and monitored progress over time for three key purposes:

1.       Encourage collaborations across communities and sectors

2.       Empower individuals toward making informed health decisions

3.       Measure the impact of prevention activities

The current edition of the program, Healthy People 2020, launched on December 2, 2010 with new 10-year goals that will address the following mission points:

·         Identify nationwide health improvement priorities

·         Increase public awareness and understanding of determinants of health, disease and disability

·         Provide measurable objectives and goals

·         Engage multiple sectors to take actions

·         Identify critical research, evaluation and data collection needs

For more information on Healthy People, visit www.healthypeople.gov.

Reference

U.S. Department of Health and Human Services. (2012). Healthy People 2020 Webinar: Bullying Among Adolescents. Retrieved from http://www.healthypeople.gov/2020/Learn/webinarsArchive.aspx#r.

Sleep deprivation is COSTLY!

Last year, sleep studies showed that the lack of sleep actually costs America billions of dollars each year and greatly compromises public safety and health.

In fact, one particular study published in the Neurodiagnostic Journal found that sleep dysfunctions could be traced to the Exxon Valdex disaster in 1989, the Challenger space shuttle explosion in 1986, the Three Mile Island nuclear accident in 1979, and the Chernobyl explosion in 1986. According to this study, the Exxon Valdez ran aground while under the control of a crewmember who only had four hours of sleep the night before.  The Challenger explosion was due to a ring seal failure; and those people in charge of that portion of the craft were sleep deprived due to the strict launch schedule. Human error and fatigue were to blame for both power plant incidences – which were on opposite ends of the world.

Furthermore, there is a high accident risk in health care facilities due to a lack of sleep. One study found that resident doctors are required to work 80 hours per week with regular rest periods; however, it is not providing them with sufficient sleep for optimal functioning. When your surgeon is sleep-deprived, your personal risk of injury or death greatly increases.

The cost of sleep disorders is exorbitant. Medical errors alone cost the economy up to $29 billion each year with many of those from sleep deprivation, according to the U.S. Department of Health and Human Services. Approximately 20 percent of motor vehicle accidents are a result of driver sleepiness, costing the country $12.5 billion in lost productivity and property damages.  Other costs associated with sleep deprivation include $50 billion in overall lost productivity along with $6.5 billion in industrial accidents, injuries and deaths at work and $2 million in increased medical and psychiatric illnesses. In addition to those costs, annual indirect costs for sleepiness includes more than $800 million in prescription medications, $325 million in nonprescription medications, $660 million in outpatient physician visits, and $153 million in mental health services.

Of interest, between 60 and 70 percent of today’s workers report chronic sleep deprivation. Furthermore, the problem seems to trickle down to our children as well. According to a 2004 National Sleep Foundation study, more than 60 percent of our children experience frequent sleep issues. This can cause poor attention in school leading to poor grades, or poor overall behaviors.

It’s relatively common knowledge that lack of sleep is strongly linked with stress, mostly associated with work: manual labor, shift work, long hours, and feeling rushed or pressured to get their work done. Furthermore, one study discovered that 33 percent of Americans are losing sleep over the state of the economy.

So, how do we tackle the sleep issue? Public health professionals advocate for getting the appropriate amount of sleep. The number of sleep hours required for optimal well being varies by age. Here is a chart that can help you determine your optimal sleep hours:

How much sleep?

Ages 1-2 months	10.5-18 hours
3-11 months	9-12 hours during the night; 30 to 2 hours naps one to four times a day
1-3 years	12-14 hours
3-5 years	11-13 hours
5-12 years	10-11 hours
13-17	8.5-9.25 hours
All Adults over 18	7-9 hours

Source: The National Sleep Foundation at www.sleepfoundation.org

How do you obtain so many hours of sleep? Unfortunately, the stressors will continue and there are many other factors that are out of your control. How you react to those stressors and factors can help you reduce your stress level and increase your sleeping hours.

The National Sleep Foundation provides 8 key suggestions to help you obtain a solid night’s sleep:

• Establish consistent sleep and wake schedules, even on weekends.

• Create a regular, relaxing bedtime routine such as soaking in a hot bath or listening to soothing music - begin an hour or more before the time you expect to fall asleep.

• Create a sleep-conducive environment that is dark, quiet, comfortable, and cool.

• Sleep on a comfortable mattress and pillows.

• Use your bedroom only for sleep (keep "sleep stealers" out of the bedroom - avoid watching television, using a computer, or reading in bed).

• Finish eating at least two to three hours before your regular bedtime.

• Exercise regularly during the day or at least a few hours before bedtime.

• Avoid caffeine and alcohol close to bedtime and give up smoking.

References

Institute of Medicine (US) Committee on Sleep Medicine and Research; Colten HR, Altevogt BM, editors. (2006). Sleep Disorders and Sleep Deprivation: An Unmet Public Health Problem. Washington (DC): National Academies Press (US). 4, Functional and Economic Impact of Sleep Loss and Sleep-Related Disorders. Retrieved from: http://www.ncbi.nlm.nih.gov/books/NBK19958/

National Sleep Foundation. (2011). Sleep is vital to our health & well being… Retrieved from http://www.sleepfoundation.org/.

Wells, M. E. & Vaughn, B. V. (2012). Poor sleep challenging the health of a nation. Neurodiagnostic Journal, 52, 233-249.

Will Banning Assault Weapons Improve Gun Violence?

Last December, following the tragic shooting at the Sandy Hook Elementary School in Newtown, Connecticut, the American Public Health Association (APHA) issued a letter calling for the renewal of the federal ban on assault weapons. The main issue was to close the loophole that made it very easy to obtain firearms from unauthorized sellers – mainly those at gun shows.

While Congress is still deciding what should be done about gun violence, several more school shootings have occurred since the Dec. 14^th Newtown shootings: On January 10^th, Taft Union School in Bakersfield California; on January 15^th, Stevens Institute of Business & Arts in St. Louis; and on January 15^th, Hazard Community and Technical College in Kentucky.

Sadly, school shootings aren’t really new. They have been around for centuries. Historians discovered that the first school shooting was recorded in 1764 in Pennsylvania when Lenape warriers (Native Americans) killed a teacher in front of his students. In 1853, a student shot and killed his teacher in Kentucky for punishing his brother; in 1891, a 70-year-old man shot students in a playground in Newburgh, New York; in 1917, a man shot a high school student in New York; and in 1946, a 15-year-old was shot at a Brooklyn school by other youth.

So why all the fuss now? What seems to have changed is the massive amount of attention these shootings are gaining through the media. Thanks to instant access to up-to-the-second information on the happenings in the nation (and the world), we are able to see all of the tragedies as they unfold. I think part of the problem stems from people’s need for attention. So basically violence gains the reward of attention. Remember when your child threw that temper tantrum at age 3? And, remember the more you yelled, the louder he got. In general terms (barring no serious medical issues), it was all about gaining attention. Perhaps that’s why we continue to see violence at insurmountable levels with large numbers of deaths and bloody horror scenes splayed across screens everywhere.

Americans may feel that controlling the weapons distribution may be the best answer. I’m not sure so about that. Research performed in 2001 regarding the impact of the 1994 Federal Assault Weapon Ban on Gun Violence “found no evidence of reductions in multiple-victim gun homicides or multiple gunshot wound victimizations.” (Source: Journal of Quantitative Criminology, 2001.) Of interest, one of the researchers for this article was from the Jerry Lee Center of Criminology at the University of Pennsylvania. At that time, the authors concluded that “the legislative process in a democratic society often results in modest policy changes that are not likely to produce large impacts.”

A follow-up study on the 1994 weapons ban focused on gun production rather than gun violence. This particular element showed more promise. If production had been significantly reduced, it would have driven the market price up to an out-of-reach purchase point by most people. This would have put fewer guns in the hands of criminals (and potential criminals). However, what actually happened was just prior to the implementation of the ban, production soared so that there would be a large supply. Hence, the price dropped and guns were less expensive and placed in a variety of hands – criminal and non-criminal, children and adults.

Despite our history, which lacks producing legislation that reduces gun violence, our congressional leaders continue to grapple over the issue with Republicans and Democrats taking their respective sides. Right now, the only focus that seems to be on the table is stricter background checks for prospective gun buyers, mainly to keep guns out of the hands of those with mental illnesses. But, think about it…what does that do for the people who already have the weapons? Quite frankly, nothing. Based on history, controlling who has guns and who doesn’t hasn’t made any impact on gun violence.

I really don’t have the answer, but I strongly believe that stricter background checks won’t reduce the violence. Overall, the problem is a holistic one…the violence seems to be a product of society. Jobs have been lost, people are in poverty, and other are suffering with poor health issues such as chronic diseases and cancers. People are reaching out for attention. Some turn to drugs, others alcohol and gambling. Others turn to violence. 

The problem is greater than simple gun control. There has to be some shift in the mindset of the American people – a mindset that not only provides peace of mind for people, but health and well-being. Unfortunately, that type of mindset cannot be done through any legislation.

References:

Chew, K. (2013). 3 school shootings since Newtown. Retrieved from http://www.care2.com/causes/3-school-shootings-since-newtown.html.

Koper, C. S., & Roth, J. A. (2001). The impact of the 1994 Federal Assault Weapon Ban on Gun Violence outcomes: An assessment of multiple outcome measures and some lessons for policy evaluation. Journal of Quantitative Criminology, 17(1), 33-72.

Koper, C. S., & Roth, J. A. (2002). The impact of the 1994 Federal Assault Weapon Ban on Gun Markets: An assessment of short-term primary and secondary market effects. Journal of Quantitative Criminology, 18(3), 239-266

Schneider, J. (2013). Long history of US school shootings mean Obama is right, NRA is wrong. Retrieved from http://www.csmonitor.com/Commentary/Opinion/2013/0116/Long-history-of-US-school-shootings-means-Obama-is-right-NRA-is-wrong.

Reading Fiction Promotes Well Being

One Stanford professor coined it “mental weight-lifting” while another called it “self-transformation.” Whatever the terminology, it actually refers to reading – specifically fiction, nothing else.

A recent study out of the University of Toronto discovered that reading fiction promotes changes in personality traits that lead to healthy self-improvements. Earlier research published in a 2004 issue of Poetics Today found that “reading fictional narratives has been found to involve processes of identification and self-implication” both of which lead to a healthy outlook on life. From psychology, we know that a healthy outlook promotes positive mental and physical health.

A similar study found that the brain does not make a distinction between reading about an experience and actually encountering it in real life because the same neurological regions in the brain are stimulated equally in both accounts.

Numerous neurological studies on fiction reading agreed that people who regularly read fiction books are better able to understand others and empathize with them. One particular factor was that preschool-age children who read fiction stories were found to have keener mind power. This keener mind was also discovered in children watching movies – but not television.

So what does that have to do with your health? Quite a bit. According to Stanford Professor Joshua Landy, reading fiction opens the doors to creative thinking, which is a perfect way to exercise the brain. Additional studies that involve exercising your brain through various mental activities have been known to ward off Alzheimer’s disease and other brain-related disorders.

One of the key factors of reading in general is that it promotes health within the brain itself. When you read, you are actually performing a very complex task that is both physical and mental. First, there is an increase in blood flow to the brain, which stimulates neural activity. Furthermore, when reading becomes more intense, the brain displays distinct patterns that researchers say are “far more complex than just work and play.” Studies are still trying to discover the nature of that complexity. Whatever it reveals, one thing is certain: Reading promotes healthy brain function.

What’s further intriguing is that specific fiction stories – mainly those involving both human and animal characters – have been found to greatly heighten empathy, cause psychological shifts in thought processes and promote cultural changes in the readers’ perceptions. For example, Jack London’s Call of the Wild and Richard Adams’ Watership Down strongly promote a sympathetic imagination, prompting the reader to step into the protagonist’s shoes in the story then transform those empathetic characteristics into daily life.

Of interest, many college students of literature as well as avid non-fiction readers argue that fiction writers take too long to get to the point. But, that’s the whole idea…those lengthy descriptions allow the brain to create a picture of the scene, connect with it in a personal way, become emotionally involved with it, and perhaps become part of the story. Non-fiction does not provide that opportunity. It divulges facts and tells the story the way it happened, leaving little room for creative thought.

So, start exercising your brain today! No time for the gym…Pick up a book – particularly a fiction one – and get that workout in. You won’t regret the resulting health benefits you’ll experience.

References:

Beierl, B. H. (2008). The sympathetic imagination and the human-animal bond: Fostering empathy through reading imaginative literature. Anthrozoos, 21(3), 213-220.

Burns, M. (2012). The reading brain: How your brain helps you read, and why it matters. Retrieved from http://www.scilearn.com/blog/the-reading-brain.php.

Djikic, M., Oatley, K., Zoeterman, S., & Peterson, J. B. (2009). On being moved by art: How reading fiction transforms the self. Creativity Research Journal, 21(1), 24-29.

Goldman, C. (2012). Fiction books give a boost to the brain, says Stanford professor. Retrieved from http://news.stanford.edu/news/2012/july/fiction-boost-brain-070312.html.

Paul, A. M. (2012). Your brain on fiction. Retrieved from http://www.nytimes.com/2012/03/18/opinion/sunday/the-neuroscience-of-your-brain-on-fiction.html?pagewanted=all&_r=0.

 Stanford University. (2012). MRI reveals brain’s response to reading. Retrieved from http://www.futurity.org/science-technology/mri-reveals-brain%E2%80%99s-response-to-reading/.

Keys to Driving After Age 65

Every year that we age, we lose abilities that we often take for granted: vision, hearing, dexterity and the list goes on. Research has shown that these age-related declines can significantly affect driving skills.

According to the National Safety Council, motor vehicle accidents are the leading cause of accidental deaths among people age 65 to 74 and the second leading cause among those age 75 and older. Furthermore, the Insurance Institute for Highway Safety found that seniors age 80 and older have the highest rate of fatal crashes per mile driven – even higher than for teens.

The National Safety Council notes that older drivers do have less miles on their cars than younger drives, are less likely to drink and drive, speed or drive without a license, and are more likely to wear their seat belts. However, when they do crash, they often cannot recover.

With the population of senior citizens increasing exponentially with the aging of the Baby Boomers, the number of senior drivers on the roads will follow suit. The National Institutes for Health points out that driving is a complicated task, requiring excellent hearing and vision, ability to pay close attention to many things along the route such as traffic signals, pedestrians, bicycles, and more. Quick reaction times to each incident is required for safety. Because of the decline in abilities, senior citizens may not realize it, but they often will struggle with general navigation such as turning left and right within their lane.

In a study of older adults, the NIH found five common mistakes made by those age 65 and older: 1) failing to yield the right of way; 2) failing to stay in their lane; 3) misjudging the time or distance needed to turn in front of traffic; 4) failing to stop completely at a stop sign; and 5) driving too slowly.

Requirements for senior citizen drivers vary by state, with most of them not requiring routine physical or eye examinations for driver’s license renewals. In Pennsylvania, a select few (approximately 1,900 people per month) ages 45 and older are randomly chosen for a physical examination before renewing their license. The rest of the population can simply renew by mail or internet. About 16% of the state’s population is over age 65, which represents about 2 million people. Considering that PennDOT randomly tests people from a larger demographic (ages 45 and older), a very small number of senior citizens are actually receiving driving examinations for license renewal. Other states don’t perform any testing. In some cases, older adults are fine as safe and conscientious drivers; in other cases, they are endangering themselves and others when sitting behind the wheel.

In today’s world of travel, driving is often a privilege that is hard to give up. But, if you are over age 65 and still drive, here are some driving tips to keep you and others safe:

1.    Limit driving in bad weather, during rush hours and on high-speed freeways

2.    Limit night driving as vision is often more impaired when it’s dark.

3.    Plan your route in advance and use familiar roads whenever possible.

4.    Give driving your full attention by not smoking, eating, or using your cell phone.

5.    Do not drive when you are taking medication as it will often cause slower reaction times.

6.    If applicable, wear your hearing aids and glasses/contacts when driving to improve your senses.

7.    Keep your car in good repair

8.    Maximize your visibility by keeping your windshield and mirrors clear and wiper blades in optimal working order.

If you have access to the internet, The American Association of Retired People (AARP) has an online test “Are you a smart driver?” that can also help determine your driving quality. This 10-question quiz (found in the home-garden/transportation section of www.aarp.org) reveals your level of understanding of driving and the skills necessary to operate a motor vehicle.

References:

AARP. (2011). Safe Driver Quiz. Retrieved from http://www.aarp.org/home-garden/transportation/info-11-2011/quiz-are-you-a-smart-driver.html

Anderson, J. L. (2012). When should elderly drivers hang up the car keys? Retrieved from http://www.kiplinger.com/columns/car/archive/a-case-for-taking-the-car-keys-from-elderly-drivers.html.

Bauza, G., Lamorte, W. W., Burke, P. A., & Hirsch, E. F. (2008). High mortality in elderly drivers is associated with distinct injury patterns: analysis of 187,869 injured drivers. Journal of Trauma, 64(2), 304-310.

Grabowski, D. C., Campbell, C. M., & Morrisey, M. A. (2004). Elderly licensure laws and motor vehicle fatalities. Journal of the American Medical Association, 291(23), 2840-2846.

National Institutes of Health. (n.d.) How aging affects driving. Retrieved from http://nihseniorhealth.gov/olderdrivers/howagingaffectsdriving/01.html.

Pennsylvania Department of Transportation. (n.d.). Fact Sheet. Retrieved from http://www.dmv.state.pa.us/pdotforms/fact_sheets/fs-pasen.pdf.

U.S. Census Bureau. (2012). Pennsylvania. Retrieved from http://quickfacts.census.gov/qfd/states/42000.html.

Cotton Candy Helps Inspire Medical Miracles

That sweet – typically pink – treat you find at county fairs, amusement parks and other summer venues is actually being touted as a medical inspiration.

After intensely examining the carnival delight known as Cotton Candy, medical professionals and researchers began seeing the swirl of tiny crystalline strands that make up the candy as a replication of the capillary system. The lead researcher, then Cornell University Graduate Student Leon Bellan, had been reviewing existing elements that created similar vein-like outputs such as cheese whiz and silly string. But it was the cotton candy that was the closest to the human capillary network in terms of size, consistency and structure.

Using a mixture of candy and an organic polymer, the cotton candy machine spins the substance into tiny intricate strands. The final product is soaked in hot water and alcohol to melt away the sugar portion (or what we know as cotton candy) leaving behind a hollow network of microscopic tubules that mimicked human capillaries. They tested the artificial capillaries with animal blood and found them to adequately work as part of the circulatory system. Studies continue on how to transplant the organ into the human body are currently under way.

In another research study, this one at Purdue University, the cotton candy machine and its application of forming artificial human capillaries further inspired its use for producing special fibers for other medical purposes. By using the high-speed, spinning function of the cotton candy machine, a fine string-like mass of healing compound was developed. Basically, the compound is made from a blend that consists of polysaccharides, carbohydrates whose molecules consist of a number of sugar molecules bonded together. While the process is much more complex than that, it has led to a successful treatment for surgical wounds, bed sores, acne and many more medicinal purposes. Sugars, such as in honey, have been known as healing compounds; therefore, it stands to reason that finely spun polysaccharides could lead to a useful medicinal product. The end result is still in testing phases but could be available in a few years.

While cotton candy has been exceptionally inspirational in the medical realm, don’t expect it to rock your world for a few years yet. In fact, right now, cotton candy available to the general public should only be used to satisfy your sweet tooth. The finely spun sugar was actually born in 1899 by a candy maker and a dentist. Their product, then known as Fairy Floss, was an overnight success at the St. Louis World’s Fair in 1904. It wasn’t known as Cotton Candy until the 1920s.

Quite honestly, cotton candy is not a terrible snack. One ounce contains only 105 calories, no fat, no sodium, no cholesterol and 25 grams of carbohydrates. Compare that with other common carnival treats, and you have a pretty low-calorie food that satisfies your taste for sweets. For example, an 8-ounce funnel cake contains 730 calories, 25 grams of fat, 785 milligrams of sodium, 70 milligrams of cholesterol and 35 grams of carbohydrates. Think that taffy-covered apple is better? Well, a 5-ounce taffy-covered apple contains 290 calories, 4 grams of fat, 100 milligrams of sodium, 2 milligrams of cholesterol, and 45 grams of carbohydrates.

Cotton candy is quite the product. It’s a low-calorie sweet snack and it has inspired the start of some very helpful medical miracles.

  

References:

Chronicle Online. (2009). Weill Cornell, Ithaca researchers use cotton candy to create new blood-flow routes. Retrieved from http://www.news.cornell.edu/stories/Feb09/weillCottonCandy.html.

Li, V. (2009). From cotton candy to capillaries. Retrieved from http://cornellsun.com/node/36170.

Purdue University. (2012). Cotton candy inspires grad students to develop new wound treatment and company. Retrieved from http://purdueicc.org/stories/connell.php

Venson, C. (n.d.). How cotton candy works. Retrieved from http://science.howstuffworks.com/innovation/edible-innovations/cotton-candy4.htm

The Top 10 Healthiest New Year’s Resolutions

We make them, and we often break them! They are the ubiquitous New Year’s Resolutions!

Health Magazine suggests that this year be the year of personal health. They have created the Top 10 Healthiest Resolutions List, from which you can adopt one or two as your own and not abandon throughout the year. Just follow a good plan and good health can be yours.

1.       Lose Weight. Every year, the most common resolution is to lose weight. According to Health Magazine, it is the most popular resolution in made by American. Unfortunately, it is also the most broken.  Instead of making a resolution to lose weight, why not make a plan for dealing with road bumps along the way. It is also suggested that you find a partner to work with you, someone to keep you accountable and give you support.

2.       Keep in Touch with Old Friends. Social bonds are a strong part of our mental health. Research has shown that people are social by nature and need regular contact to maintain physical, spiritual and mental health. The surge of texting, Facebook and other technological advances has shoved aside personal connections. Make plans to stay connected this year.

3.       Quit Smoking. Another common resolution, quitting the tobacco habit is sometimes a Herculean task. Research has shown that this habit is one of the hardest to quit. Find support through your physician, friends and family to help you through the tough times. Furthermore, find a replacement for that cigarette, such as talking a walk, learning a musical instrument, or adopting a pet. Sometimes a distraction can be a powerful tool when quitting the habit.

4.       Save money. In a poor economy, it does seem nearly impossible to save any money. But, some of the answers to saving money may be as simple as eating home more often rather than going out. Rent movies on DVD rather than seeing them at the theatre, buy foods in bulk or on sale. There are a plethora of savings you can find when you look for them.

5.       Reduce Stress. Stress is a constant for most of us, but reducing it can improve your overall health and well-being.  Easy ways to reduce stress are making sure you get enough sleep and take time to relax. That relaxation may mean reading a good book, soaking in a bathtub, or taking a walk on the beach. Whatever relaxes you will also reduce your stress level.

6.       Volunteer. Studies have found that people who give of themselves were 20% less likely than their peers to have heart problems such as heart disease or a heart attack. There are numerous non-profit organizations who would love to have your help. Look around and see what interests you. If you’re interested in children, perhaps working with the YMCA would fit the bill. If you like senior citizens, check out Active Aging. The opportunities are there, just step forward and make it work for your health.

7.       Go Back to School. Educational experiences keep our minds sharp and vibrant. Keeping your brain engaged can also decrease your risk of Alzheimer’s disease. No matter what your age, anyone can go back to school, whether it’s for a formal degree or simply continuing education. Educational opportunities exist beyond book learning…you could learn basic plumbing, how to change the oil in your car, or how to knit. Regardless, the educational experience keeps your brain engaged and your mind sharp.

8.       Reduce Alcohol Intake. Drinking alcohol, particularly in excess, affects the brain’s neurotransmitters which can cause depression, memory loss, or seizures. Furthermore, heavy drinking increases your risk of liver disease, heart problems and some types of cancers. Reducing your alcohol content – even by one drink a week – can significantly reduce your risks of health issues.

9.       Get More Sleep. This is not to say you should stay in bed 24 hours a day; but solid REM (rapid eye movement) sleep is necessary to recharge the body. Research has shown that the average adult needs between 7 and 8 hours of sleep a night to be productive and healthy. If you don’t get this kind of sleep each night, you could resolve to increase your sleep by ½ hour per month until you reach the needed amount. As mentioned earlier, getting more sleep also helps reduce your overall stress level.

10.   Travel. Even short trips away from home can refresh your body’s physical and mental health. Health Magazine says that traveling allows us to tap into life as an adventure, which promotes new learning and excitement. As noted earlier, educational experiences can improve brain functioning.

Whatever you do, select one or two resolutions that are do-able for you. Making a long list of resolutions can be overwhelming and cause added stress. Resolutions are intended for personal improvement, not to cause distress. Regardless of your resolutions, I wish you well for a healthy and happy 2013!

Reference:

Health. (2012). Top 10 healthiest New Year’s resolutions. Retrieved from http://www.health.com/health/gallery/0,,20452233,00.html