TXT's and ZZZZ's

Mobile phones have been blamed for numerous health and safety issues: talking while driving, texting while driving, texting while walking, cell phones and radiation dangers, and the list goes on. Well, we can add another one to the list this year: texting and sleep deprivation.

A 2014 study published in the Family Community Health journal found that mobile phones interfere with adolescent sleep simply by their keeping the electronic device in the bedroom through the night. According to the study, 63 percent of the adolescents surveyed took their phones to bed with them and 57 percent kept it on during the night. Furthermore, more than one-third of them texted after going to bed and almost 10 percent were awakened by incoming text messages.

The point these researchers are making is that mobile phones, while very useful, can be detrimental to your sleep health more than any other type of device. Televisions, video games, and computers typically are not turned back on to trigger an awakening, according to the study. Mobile phones will often buzz, ring, light up, or vibrate to jolt a sleeper awake.

A solid night’s sleep is important to overall well-being. The National Institutes of Health (NIH) lists several key reasons why sleep is one of the key ingredients to positive health:

1. It offers a rest cycle for the brain. Sleep affects alertness and mood, which helps you survive your daily activities. Without rest, the molecular balance in the brain doesn’t have time to regenerate. Proper sleep offers your brain improved reasoning and problem-solving skills. Furthermore, sleep deprivation causes an impairment similar to being drunk with a blood alcohol content of .08 percent – which is illegal for driving.

2. It affects growth and stress hormones. A lack of sleep increases your risk of obesity, heart disease and infections. According to the NIH, when you sleep, your heart rate, breathing rate, and blood pressure rise and fall – all key elements that are critical for cardiovascular health. Your body releases hormones to help repair cells that provide increased energy.

3. It affects your immune system. Sleep helps your body regenerate to boost its immunity to infections and diseases. It has also been shown to increase the efficiency of vaccinations.


A good night’s sleep is critical for health. Adults need between 7 and 9 hours; babies need about 16 hours, children need at least 10 hours, and teens should get at least 9 hours.

The Pew Research Center’s Internet and American Life Project discovered that 78 percent of all teens (12-17) now have a cell phone, and almost half of those own smartphones. Considering the recent study, it would appear that half of the nation’s teens are at risk for sleep deprivation simply because they take their cell phones to bed with them.

Parents: here are four important recommendations to help your teen get proper sleep:

·         Make sleep a priority. Make sure that your teen goes to sleep at an appropriate to so they gain that 9 hours of needed sleep

·         Make the bedroom a sleep haven. Keep the room cool, quiet and dark.

·         Keep the cell phone out of the “sleep haven.” When a teen spends daytime hours in the bedroom, the phone is fine. But, when it’s time for sleep, keep the cell phone somewhere else.

·         Keep your teen’s evening activities calm to avoid worry or stress. Make sure homework is completed long before bedtime, and high stress exercises should be completed at least an hour before bedtime.

 

Teens who sleep well are not only healthier but often perform better at school, sports, and other activities. So, keep the cell phone out of the bedroom at night…for your health!

 

Works used for this article:

Adachi-Mejia, A. M., Edward, P. M., Gilbert-Diamond, D., Greenough, G. P., and Olson, A. L. (2014). TXT me, I’m only sleeping. Adolescents with mobile phones in their bedroom. Family & Community Health, 37(4), 252-257.

Madden, M., Lenhart, A., Duggan, M., Cortesi, S., and Gasser, U. (2013). Teens and technology 2013. Pew Research Center. Retrieved from http://www.pewinternet.org/files/old-media/Files/Reports/2013/PIP_TeensandTechnology2013.pdf

National Institutes of Health. (2013). The benefits of slumber. Why you need a good night’s sleep. Retrieved from http://newsinhealth.nih.gov/issue/apr2013/feature1.

National Sleep Foundation. (2014). Teens and sleep. Retrieved from http://sleepfoundation.org/sleep-topics/teens-and-sleep

 

Obsessing about Healthy Eating could be Problematic

Eating disorders have just taken an interesting twist. We all understand the concepts of anorexia nervosa, bulimia, binge eating, and obsessive overeating, but did you know there are those with an unhealthy obsession with eating healthy?

Although the condition has recently been recognized as a new eating disorder, it is fast becoming a health concern for people with what has been coined “orthorexia nervosa.” The term means ortho means “right or correct” and the term orexis means appetite. Together, the term signifies a fixation on correct eating behaviors and was first identified by Dr. Steven Bratman who suffers from the disorder himself.  Bratman is a holistic physician practicing in Ft. Collins, Colorado, who is author of the book, Health Food Junkies, and “Alternative Medicine Sourcebook: A Realistic Evaluation of Alternative Healing Methods.”

Basically, these are individuals who have a preoccupation with healthy foods such as whole grains, fruits, and vegetables. These are considered “good” foods. Everything else is classified as “bad.” Furthermore, if they happen to give in to something they deem unhealthy, perhaps a cup of coffee (caffeine), they self-punish with exceptionally stricter eating, fasts and exercise.

Who would think that eating healthy would pose health risks? The issue lies not in the foods they are eating, but in what they are not eating couple with what they are thinking. A very restrictive diet coupled with an obsession with food can lead to a lack of poor nutrient balance. In addition, it can lead to the consumption of far fewer calories than what would be needed for daily survival. The human body’s needs vary based on gender, age, weight and height. Once you determine your basal metabolic rate (BMR), you can determine how many calories you need if you simply slept all day. In general, those calories are about 1200 for women and 1800 for men. With orthorexia, a person could literally eat vegetables all day and not consume 500 calories. That puts the body at a dangerous risk for disease and sickness.

Recent scientific studies have found several common characteristics among those with this condition. They believe that being overweight is a sign of weakness, they disapprove of people who do not eat like they do, they believe the most people can be blamed for their own diseases for what they consume, and they spend a significant amount of time preparing their meals.

This type of behavior is not considered a weight loss type of regime. It is an intense phobia about eating only “pure” food. Anything else is off limits, permanently. What’s interesting about the characteristics of someone with orthorexia is that their food intake is far more important than their personal values, interpersonal relationships, careers, family, and friends. Therefore, besides the potential of consuming too few calories to survive, they have also placed themselves into social isolation because of it.

Psychiatrists have developed a test to determine a diagnosis. Many of the questions revolve around your thoughts and feelings about food, diet, and life in general. It seems to fine to be concerned about your dietary intake, most of us do. However, it is not healthy to be obsessed with it. Bratman stresses that a healthy diet and being concerned about your foods is not an issue. It only becomes an issue when you add the following:

1. it is taking up an inordinate amount of time and attention in your life
2. deviating from the diet causes extreme guilt and punishment
3. it causes you to avoid others and become socially isolated

Our world is consumed with the concept of “health” foods. We have low-fat, no-fat, low-carb, no sugar, caffeine-free, and so on. Couple that with the society’s fixation on being thin and it is very easy to fall victim to the orthorexia mindset, especially if you are already vulnerable through low self-esteem.

If you think you might be a victim on orthorexia nervosa, you might want to talk with your doctor or a psychologist about the condition.

 

Works used for this article:
Bratman, S. (1997). Health Food Junkie. Obsession with dietary perfection can sometimes do more harm than good, says one who has been there. Retrieved from http://www.beyondveg.com/bratman-s/hfj/hf-junkie-1a.shtml

Bratman, S. (2015). What is orthorexia? Retrieved from http://www.orthorexia.com/

Brytek-Matera, A. (2012). Orthorexia nervosa – an eating disorder, obsessive-compulsive disorder or disturbed eating habit? Archives of Psychiatry & Psychotherapy, 14(1), 55-60.

Collins, S. (2014). Approximately how many calories do you need to survive? Retrieved from http://www.livestrong.com/article/300423-approximately-many-calories-survive/

Kratina, K. (n.d.). Orthorexia nervosa. Retrieved from https://www.nationaleatingdisorders.org/orthorexia-nervosa

Varga, M., Konkoly Thege, B., Dukay-Szabo, S., Tury, F., and van Furth, E. F. (2014). When eating healthy is not healthy: orthorexia nervosa and its measurement with the ORTO-15 in Hungary. BMC Psychiatry, 14(1), 1-23.

 

 

Smoking Bans Do Work - At Least in the US

In 2013, Time Magazine took a look at the smoking bans across the world to determine if they actually reduced smoking overall. Here’s a quick timeline of what they discovered:

• 2004: Ireland becomes the first country to ban smoking in the workplace. The following year, research discovered a 17% drop in respiratory issues throughout Ireland. SUCCESS!

• 2005: Italy banned smoking in all public places. Smoking rates dropped by about 4%, incidences of heart attacks decreased and cigarette sales dropped by 5.5%. SUCCESS!

• 2006: China made a move to reduce smoking for the Beijing Olympics. In 2011, a nationwide smoking ban in public places commenced. Reports found that 2012 smoking rates were 30% higher than in 1990. However, it is noted that more than one-third of the world’s smokers are Chinese. FAILURE!

• 2008: India banned smoking in the workplace with lawbreakers being charged a $4.50 fine. In 2013, reports claim that violations of the law are rampant. FAILURE!

• 2013: Russia banned smoking in most public venues and banned cigarette advertising from the streets. It’s too early to tell if the ban has been effective. The law is expected to reduce smoking by 15% by 2020. In fact, lawmakers in the country wanted to take it further by banning women under the age of 40 from smoking at all. That law did not pass. UNKNOWN.

Today, the United States does not have a nationwide smoking ban. The smoking laws are left to state and local governments. However, that doesn’t mean that the tobacco issue isn’t lying dormant at the federal level. In what public health officials consider their “Bible,” Healthy People 2020, the government has set forth 20 specific objectives to reduce the use of tobacco in the nation. So far, it seems to be working.

According to the Healthy People 2020 document, the proportion of smoking adults (ages 18 and older) dropped from 24% in 1997 to 18.2% in 2012. Furthermore, the percentage of youth smokers (grades 9-12) also dropped from 43.4% in 1997 to 22.4% in 2012.

The news gets even better: both children and nonsmoking adults who were exposed to second-hand smoke both dropped over the past five years. In fact, the reduction in exposure dipped below the original targeted numbers!

Also, the number of states with laws banning smoking in restaurants and at worksites increased from 2 in 2002 to 34 in 2013. Furthermore, the number of states banning smoking in bars went from 1 in 2002 to 28 in 2013. As of 2013, all but 14 states have banned smoking in at least one of three locations: private workplaces, restaurants or bars. Those 14 states with no statewide ban are California, Alaska, Texas, Wyoming, Oklahoma, Mississippi, Alabama, Georgia, South Carolina, Kentucky, West Virginia, Virginia, and Connecticut and Missouri. It is important to note that individual cities and communities may have smoking bans.

In Pennsylvania, the Clean Indoor Air Act of 2008 prohibits smoking in only 1 location: public places or workplaces. The law does not prevent smoking in restaurants or bars – however, individual owners may have applied the law to their establishment. As you know, many of the restaurants and bars in Meadville are smoke-free – thanks to the health-mindedness of their owners. In addition, individual municipalities may have smoking bans. Check your local municipal laws for details on smoking bans.

So, do smoking bans help? Based on the numbers from the tobacco use tracking in the United States – it sure does.

As a result, we are all just a little healthier thanks to cleaner air and cleaner lungs.

 

Works used for this article:

Balmforth, T. (2014). No smoking in Russia? Tough new antitobacco rules come to the land of cigarettes. Retrieved from http://www.rferl.org/content/russia-new-antismoking-law-land-of-cigarettes/25438520.html

HealthyPeople.gov. (2015). Tobacco use. Retrieved from http://www.healthypeople.gov/2020/topics-objectives/topic/tobacco-use/national-snapshot

Katz, A. (2013). Do national smoking bans actually work? Retrieved from http://world.time.com/2013/06/03/do-national-smoking-bans-actually-work/

A Golden Opportunity: Strength-Training at 50+

I asked a handful of people ages 50 and older to name their biggest health concerns as they aged. The top answer was, by far, gaining weight, but another response high on the list was losing muscle strength.

The Centers for Disease Control and Prevention (CDC) touts that physical activity is essential for healthy aging: to stop weight gain and reduce muscle loss. But, how much should you do? What specifically should you be doing? Can you do the same thing at age 60 that you did at age 50?

Frankly, the CDC claims that if you are 65 or older and generally fit, there should be no limitations on what you can do. National standards say that older adults should get at least 150 minutes of moderate-intensity aerobic activity weekly and muscle-strengthening activities twice a week that includes legs, hips, back, abdomen, chest, shoulders, and arms. That muscle-strengthening might include weight lifting, resistance bands, body weight exercising and yoga.

We’ve heard the same thing for every adult person. I was looking for far more specific workouts for seniors, so I went to a different source: personal trainers.

According to Certified Personal Trainer Mike Vaughn, American College of Sports Medicine (ASCM) and National Council on Strength and Fitness (NCSF) certified, there really is not one-size-fits-all regime for seniors. “It all depends on what they were doing their entire life.” He explained that if the person was sedentary from day 1, then they need to start off as a beginner. “I would personally work with them on the things that will improve their quality of life such as motions needed for daily living.”

Vaughn, also a Golden Gloves Boxer, said that more seniors end up injuring themselves simply from bending down to pick up the morning newspaper. “That’s because those muscles to bend down lose their ability to manage their environment.” Those muscles no longer have elasticity; they do not have the strength to continue bending and straightening.

But, if a senior has been relatively active, there really is no difference in weight training from the senior to the younger adult. “If you’ve been active throughout your life, then we work on things specific for them such as strengthening their legs so they can better chase after their grandchildren.”

Muscle break down does naturally occur no matter how active you have been. It’s very much related to hormones and body changes as well as diet. However, exercise does help the body keep its elasticity far longer.

“It’s hard to get started,” Vaughn said, noting that working out with someone can be helpful. That “someone” should be a personal trainer especially for someone who has never set foot in a gym before. Oftentimes when an older adult comes into the gym, they think they can do far more than they are capable at first. They overdo it and never return.

The thing about working with a personal trainer is that you build a rapport with one – one who is specifically there for you. Not only does it help you with the appropriate weights and exercises, but that person keeps your accountable. They get to know you and work to achieve your life goals through health. My personal trainer spent my first session discussing my goals. Although I am not a senior citizen, trainers do not discriminate. They build a comfortable environment for you to reach your goals.

Another Certified Personal Trainer, Stephan Swanson, BS in Exercise Science from Florida State University and is ACSM and NCSF certified, noted that he spends the first hour talking with his client to understand their health history such as injuries, medications and goals. He mentioned that some medications interfere with a person’s ability to increase their heart rate. “That’s important to know when you’re working with someone.”

Swanson’s first client was an 85-year-old woman who simply needed the strength to get out of bed and put the dishes into the overhead cupboards. After a while, she was truly able to do that and more. Regardless of the goal, trainers make working out fun, not work.

“It’s often more rewarding to work with the older population because you plant the seed for them that says ‘it’s never too late to start’ and its gives them hope,” Vaughn stated. “It’s all about quality of life.”

So how do you get started?

First, talk to your physician about your plans. Adults aged 60 and older should never start a workout program without the medical advice of your physician. He/she can provide you with a realistic plan that will work with both a personal trainer and the group fitness classes to improve your overall health.

Second, I highly recommend finding a trainer for at least a few sessions. This will get your program started off on the right foot. You will have less chance of injury and an increased rate of returning to the gym and obtaining your goals.

Third, try some group fitness classes such as Silver Sneakers. Those programs are tailored for the aging adult, adopting functional strength training for daily living into the workout – which is far better than just plain bench pressing or squatting heavy weights. Plus, you’ll be with numerous individuals working alongside you for similar goals. It’s a great way to make new friends!

As Vaughn said: “This is a golden opportunity to spend the rest of your life being active and feeling good about it all.”
 

 

Works used for this article:

Centers for Disease Control and Prevention. (2014). How much physical activity do older adults need. Retrieved from http://www.cdc.gov/physicalactivity/everyone/guidelines/olderadults.html

 

 

 

Arsenic: How much is too much?

Consumer Reports recently published an article (albeit more of a warning) revealing that dangerous levels of arsenic were found in 60 rice varieties that they tested. They cautioned parents about feeding their children and infants too much rice or too many rice products as it could be toxic.

From the national public health view, the arsenic levels in rice are not currently a major concern. Arsenic is a nationally occurring substance found in water, air, soil and foods. It is a substance that the Food and Drug Administration has been monitoring for decades in our food and water supply.

There are two types of arsenic: organic and inorganic. The latter is the most toxic form of the substance; however, the total arsenic content includes both inorganic and organic together. Of interest, arsenic, while naturally occurring, can also be placed into the environment by manmade means such as pesticides. Unlike many other plants, rice can easily absorb arsenic – both naturally occurring as well as manmade.

According to the FDA’s 2013 report on total arsenic levels in food products, “the amount of detectable arsenic is too low in the rice and rice product samples to cause any immediate or short-term adverse health effects.” The report tested 1,100 types of rice and rice products including rice beverages, rice cereals, brown rice, white rice, and basmati rice. It is noted that wild rice (which was tested when it was contained within a rice product) is not actually rice but a grain that comes from a grass.

In the rice tested, the average level of arsenic was shown to be between 2.6 and 7.2 micrograms of inorganic arsenic per serving– considered very low. Instant white rice came out on the low end with brown rice on the high end. Rice products (such as cereals and beverages) were even lower from 0.1 to 6.6 micrograms per serving.

But, what is considered high? Interestingly, there is no federal limit for arsenic in rice and rice products. Research suggests that level be set at 1 microgram, but there has been no movement to make that a standard number. Regulations for safe arsenic levels in foods are basically non-existent across the country and even the world. In fact, neither the World Health Organization nor European Union has set regulations for arsenic levels in rice. The only exception is China, where rice is a dietary staple.

In contrast, there is a safe level of arsenic content posted for drinking water: .010 parts per million (or 10 parts per billion).  That regulation went into full effect in January 2006.

The Consumer Reports story indicates that certain rice products contain levels of inorganic arsenic high enough that should be of concern for human consumption – especially if consumed as a regular part of the diet. Consumer Reports food safety experts were most concerned with baby and infant foods that contain rice, such as infant rice cereal. According to Consumer Reports, babies should eat no more than one serving of infant rice cereal per day and that other grains should be substituted in their daily diets.

The FDA states that a mix of grains is necessary for a healthy diet regardless of age: infants, toddlers, and adults alike. They further noted that parents should “consider other options than rice cereal for a child’s first solid food” even though they did not connect arsenic levels in foods to their comment.

Arsenic is a poison and has been linked to various poor health outcomes such as lung cancer, lung disease, liver cancer, cardiovascular disease, and potentially diabetes. Studies on arsenic ingestion indicate that existing water threshold levels may still be high enough to cause adverse health effects. Without food thresholds, the risks of significant health problems will only grow.

Regardless of the level of arsenic, it is important to realize that it does exist in rice and rice products. Consumer Reports has a few suggestions that may help you lower your arsenic intake when consuming rice products. First, it recommends rinsing your raw rice before cooking it. This process will help remove residue, including arsenic, from your rice. Second, the report suggests cooking your rice in more water than required (6 cups water to 1 cup rice) and drain the excess afterward. Research has shown that both rinsing and using more water than will be absorbed will remove 30% of the rice’s inorganic arsenic content.

Some of the rice that Consumer Reports tested included Basmati, Quinoa, Buckwheat, White rice, Brown rice, and Millet. Here are the results, which may help you with your next grocery store trip:

·         Basmati Rice (specifically from California): lowest in arsenic content

·         White Rice (specifically from Texas): highest in arsenic content

·         Brown Rice: high in arsenic content

·         Quinoa & Buckwheat: low in arsenic

·         Millet: less arsenic than rice

 

Works used for this article:

Consumer Reports. (2014). How much arsenic is in your rice? Consumer Reports’ new data and guidelines are important for everyone but especially for gluten avoiders. Retrieved from http://www.consumerreports.org/cro/magazine/2015/01/how-much-arsenic-is-in-your-rice/index.htm

Munera-Picazo, S., Ramfrez-Gandolfo, A., Burlo, F., and Carbonell-Barrachina, A. A. (2014). Inorganic and total arsenic contents in rice-based foods for children with celiac disease. Journal of Food Science, 79(1), T122-T128. DOI: 10.1111/1750-3841.12310

Sebastien, S. (2014). Time to revisit arsenic regulations: comparing drinking water and rice. BMC Public Health, 14(1), 182-192. DOI: 10.1186/1471-2458-14-465

U.S. Environmental Protection Agency. (2014). Arsenic in drinking water. Retrieved from http://water.epa.gov/lawsregs/rulesregs/sdwa/arsenic/index.cfm

U.S. Food and Drug Administration. (2013). FDA statement on testing and analysis of arsenic in rice and rice products. Retrieved from http://www.fda.gov/Food/FoodborneIllnessContaminants/Metals/ucm367263.htm

 

 

Dr. Pepper: A Treatment for ADHD?

New research has found the Dr. Pepper may be a good option to help children with ADHD focus.

Parents of children with ADHD may have known for years that soda can help curb behaviors in ADHD children…a quick search of the internet shows a plethora of parent’s blogs touting how beneficial Dr. Pepper has been for their ADHD child. However, are their views valid?

According to various doctors, it’s not necessarily the “Dr. Pepper” that helps but more likely the caffeine. Caffeine acts as a stimulant when introduced to the body. In children with ADHD, that stimulant tends to act as a behavioral control. What is interesting about the brand Dr. Pepper is that it is one of the most caffeine-rich drinks available on the market. It contains up to 10 teaspoons of sugar, as well as phosphoric acid, a compound that interferes with the absorption of calcium, magnesium and zinc – minerals that children with ADHD need the most.

So perhaps there is a bit more behind Dr. Pepper than any other caffeine-enriched beverage for ADHD children. Still, it appears that the largest benefit comes from the caffeine that is contained in Dr. Pepper.

Caffeine and its effects have been well studied and documented over the centuries. One researcher found that mythology describes how modern man first came to observe the effects of caffeine when his goat herd ate a coffee bush and became energized, not sleeping all night. As bizarre as that seems, most of us know that caffeine works as a pick-me-up for most people. It operates slightly differently in people with ADHD.

In the mid-1970s through about the mid-1990s, researchers discovered some connection with caffeine and tobacco consumption as methods of treating ADHD but were ruled out as poor approaches. Later research suggests that some forms of caffeine and nicotine may actually provide partial remediation of ADHD symptoms because they can compensate the body for lower levels of mental arousal to enhance performance – i.e. focus, in individuals with ADHD. Conventional treatments already capitalize on the use of psychostimulant medications to improve focus…so why not caffeine and nicotine?

A pharmacological study of caffeine use specifically to treat ADHD failed significantly in effect. While it may have provided some relief, the results were not significant enough to tout its use as a regular treatment option. It has been determined that prescription drugs meant for ADHD treatments provide far more relief and behavior control than caffeine; however, it was noted that caffeine is better than no treatment at all. Furthermore, caffeine may be the best option for adults with mild to moderate ADHD – especially for those who refuse to take traditionally prescribed ADHD medications.

ADHD affects approximately 5 percent of school-age children worldwide and characteristics include hyperactivity, impulsivity and in attention. These impairments cause not only behavioral issues in the family and social arena, but can reduce academic achievements that carry over into adulthood. That obviously leads to a lower quality of life.

If you have or suspect your child suffers from ADHD, you should reach out to your primary care physician. They can properly assess and diagnose you or your child and offer an appropriate course of treatment. That treatment may or may not include pharmaceuticals because each ADHD diagnosis is different. For some, a change in diet is the key. And, perhaps that diet may lead to a regime of Dr. Pepper!



Works used for this article:

Centers for Disease Control and Prevention. (2014). Attention-Deficit/Hyperactivity Disorder (ADHD). Retrieved from http://www.cdc.gov/ncbddd/adhd/guidelines.html.

Ioannidis, K., Chamberlain, S. R., and Muller, U. (2014). Ostracising caffeine from the pharmacological arsenal for attention-deficit hyperactivity disorder – was this a correct decision? A literature review. Journal of Psychopharmacology, 28(9), 830-836.

Prasad, V., Brogan, E., Mulvaney, C., Grainge, M., Stanton, W., and Sayal, K. (2013). How effective are drug treatments for children with ADHD at improving on-task behavior and academic achievement in the school classroom? A systematic review and meta-analysis. European Child & Adolescent Psychiatry, 22, 203-216.

Walker, L. R., Abraham, A. A., and Tercyak, K. P. (2010). Adolescent caffeine use, ADHD, and cigarette smoking. Children’s Health Care, 39(1), 73-90. Doi 10.1080/02739610903455186

Wilson, L. (2009). Attention deficit and hyperactivity disorders. Retrieved from http://drlwilson.com/articles/attention_deficit.htm

 

New Year’s Resolutions: Failing since Babylonian Times

We have been making and breaking New Year’s resolutions since Babylonian times. Historians noted that the Babylonians started the tradition during their New Year’s festival, which actually began in late March. At that time, the holiday was a religious festival celebrated over 11 days in which the Babylonians made various promises to their gods in order to be looked upon in good favor throughout the year. As part of the tradition, Babylonians vowed to return borrowed items that year – hence the beginnings of resolution-making.

The Romans later adopted that same ideology, making similar promises and offerings of good behavior to their god, Janus, who became the ancient symbol of resolutions.

The concept of New Year’s resolutions has evolved over the centuries but the premise of behavior change remains unchanged. A poll of resolution-makers for the now ending year showed that 47% of those resolutions were in the self-improvement or education related area; 38% were weight related; 34% money-related; and 31% relationship-related (note: the numbers exceed 100% because of multiple resolutions).

Regardless of the millions of resolutions that are made annually, almost all of them are broken before the first half of the year ends…most of them fail by the end of the first week! So, why do we make them?

One school of thought is that the resolution implies there is something wrong with each of us and we need to fix it. That type of thinking is degrading to our self-esteem and further indicates that we are inferior, inadequate or bad. Downgrading oneself is a demeaning activity and often fails to motivate change at all. In that regard, it is no wonder most resolutions fail. Yet, we still have it in our heads that we need to “fix” ourselves.

Attorney Anna Rappaport wrote an essay in 2011 published in the Ankara Bar Review that pointed out the New Year’s resolution can be successful if we look at accepting ourselves as we are and simply apply a lifestyle change every year. She recommended a 10-step process to create a solid plan for reaching your resolutions…one that does not involve suggesting in any way that there is anything wrong with you today:

1. Set a specific and measurable goal with a clear timeframe. So, if your plan is to quit smoking, set a goal as to when you will accomplish this. If you plan to drop weight, set a specific goal: 10 pounds by March 1st.

2. Set an inspirational goal. Think about what inspires you most. If you want to be healthier, perhaps find an activity that will help you accomplish that: climb Pike’s Peak, walk the Appalachian Trial, run a marathon, and so on. The more personally inspiring your goal, the more likely you will achieve it.

3. Set a realistic time frame. If you want to write a book, it may not be helpful to say you will complete it by Jan. 2nd. Be realistic; yet keep the timeline short enough that it continues to motivate you.

4. Write a clear vision to keep yourself motivated and inspired. Use visual aids to write out your vision: a drawing, a collage, a written paragraph…whatever will keep you inspired. For example, if you wish to run a marathon, perhaps develop a collage of running pictures, courses you wish to run, etc.

5. Make lists of your current skills and resources. You already possess many skills that will help you accomplish your goal…it will help you to write them down. Post them on your refrigerator or send automatic messages to your smart phone to keep reminding yourself that you CAN accomplish your goal.

6. Determine what skills or resources you need. Like No. 5, write out what you need and include a step-by-step plan to acquire these. If you desire to learn a new language, perhaps that means obtaining a tutor or enrolling in classes.

7. Get support. Tell a few close friends or family members who can keep you motivated. These are the ones who are more likely to help you celebrate the successes you achieve along the way. For example, if your goal is to run a marathon and your first step brings you to a successful 10K, your support system can help you celebrate. No, it’s not your final goal, but it is a piece you have picked up along the way.

8. Set achievable milestones. These will help you track your progress to your final goal. If you desire to write a book, perhaps set deadlines per chapter and take time to celebrate those milestones.

9. Create rewards which motivate you. When you achieve your milestones, you certainly must celebrate. If your plan is to lose 50 pounds this year and you lose 10 by March, you need to reward yourself appropriately: perhaps tickets to a play or a shopping trip. Make sure the reward is appropriate. For losing weight, you are not likely to continue losing weight if you celebrate with a chocolate fondue.

10. Revise as needed. Sometimes you find you have become stale and may need to revise the original plan. This is not a failure, just a redirection. Let’s say that you were working on the marathon training and an unexpected work or family project prohibits appropriate training. So, modify your goal and set your sights on a half marathon for this year.

Using this 10-step process, you will not only succeed in achieving your resolution, but you will not degrade yourself and set yourself up for failure.

Regardless if you make a resolution or not, I wish you a very happy and healthy New Year!

 

Works used for this article:

Origins of New Year’s resolutions. (2014). Caledon Enterprise (ON).

Poll – New Year’s Resolutions. (2013). Fort Worth Business Press, 25(3), 2.

Rappaport, A. (2011). The problem with New Year’s resolutions. Ankara Bar Review, 4(2), 195-200.