It is just about the
first of January so this might be a good time to think about New Year’s
resolutions related to health and wellness.
But first where did the
concept of resolutions begin? We know the Babylonians used them in about 2,000
BC during the spring planting time. In their system they promised the gods to
pay their debts and to do well by others.
Many cultures worried
that the sun would not come back after the winter solstice. Perhaps the days
would stay short or even get shorter. So, they prayed to the various gods to
have the sun return.
Julius Cesar started what
we know today as the solar calendar. January was the first month and it was
named after the god Janus who was two-headed. He could see the year to the rear
and the year ahead. He was the god of doors and arches because, again, he could
see forward and back. He was also very importantly the doorkeeper to heaven. So,
the Romans promised Janus with resolutions of good character and to be good to
others.
In the Jewish tradition
in the past and still today one spends the time from Rosh Hashana (the Jewish
New Year) through Yom Kippur (the day of atonement) in prayer and reflection.
Is it a time to ask forgiveness and to grant forgiveness and to look toward how
one can do better in the coming year.
As the Roman Empire
embraced Christianity, the Roman form of resolutions was discarded in favor of
reflecting on past mistakes and resolving to improve over the coming year. In
the middle ages, the knights took what was known as the “peacock oath” - to
maintain the tenants of chivalry.
Today most resolutions are
not a compact with a God but rather with one’s self; the resolutions are mostly
secular and focus on self-improvement.
One might think it easy
to keep a resolution that you have created for yourself; but it is not. In a
3,000 person poll a few years ago, fifty-two percent said at the beginning of
the year that they were confident that they could keep their resolution(s.)
However, eighty-eight percent failed. One technique that did help with success
was to tell the resolution to others, to make it public.
Since most of us would
like to remain as healthy as long as possible and with that perhaps live a
longer time then may I suggest that you consider “The 7 Keys to Healthy Aging”
that have been noted here and there in these posts. Remember that they all involve
lifestyle modifications toward good nutrition, regular exercise, stress
reduction, enhanced sleep, no tobacco, intellectual challenges and social
engagement. For more see "Longevity Decoded - The 7 Keys to Healthy Aging"
As a resolution or two,
consider to eat modestly, eat a wide variety of vegetables and fruits, and cut
way back on sugar and white flour. Do not forget that healthy fats are
important; they can be found in foods such as fish, nuts and seeds, avocados
and olive oil. Include a long period of time between the last meal of the day
and the first meal of the next day. Breakfast is “breaking the fast” and if
that fast can be at least twelve hours that gives time for the cells of the
body to do repair and maintenance, a very important function.
As for exercise, it is
worth doing both aerobic and resistance exercises on a regular basis. Just
walking for thirty minutes five or six times per week is sufficient for aerobic
exercise and doing some form of resistance exercise two or three times a week rounds
it out. Sone high intensity interval aerobics twice a week will further augment
value. There are many resistance exercises that one can do at home such as the
plank, sit-ups, push-ups, and squats but it is worthwhile going to a local
fitness center to get a more well-rounded muscular work-out. Push your muscles
to exhaustion by 12 to 15 reps; take a break and repeat three or four times.
Reducing chronic stress
is absolutely essential but under emphasized. Among the possibilities are
meditation, yoga, tai chi, massage, exercise again and deep breathing.
Most people do not get
enough sleep. Adults need about seven and half hours per night, more as an
adolescent. This is when your brain cleans out toxins and organizes memory and
sort of tamps down the negative emotional issues of the previous day or weeks.
Commit to getting good sleep and in part do so by keeping the bedroom dark and
quiet with no light or sound interruptions by cell phones, TV sets, etc. In the
time before going to bed, avoid overly stimulating movies or TV shows.
It is essential to have
no tobacco at all. Those who smoke have about a decade less longevity. IT is
not just lung cancer but many cancers and especially coronary artery disease
and stroke. For the 20% of you who still do smoke, look for a smoking cessation
counselor who can give you the assistance you need.
The five keys just
reviewed go for all parts of the body. The brain however needs those five plus
two more. These are intellectual challenges and social engagement. Like any
other organ it needs to be used to be maintained and strengthened. This might
be with music, art, dance, learning a new language, whatever, as long as the
brain is kept active and stimulated. As to social engagement, humans need to
interact with others in an effective manner. The simplest approach here is to
make and keep your friends.
So, there it is, some health
and wellness ideas for you to consider for
New Year’s resolution(s). Remember – do not try to do too much. Do not
set yourself up for failure. Maybe you want to commit to going to the fitness
center three days a week. Maybe getting out more with your neighbors and by
interacting in various activities. Maybe working on better sleep. Whatever it
is remember to say it out loud to others that this is something that you are
going to be focused on. Your success rate will be much better. Making progress
on any of these will benefit your health now, assist in preventing the onset of
disease in later years and add to your longevity. Best wishes for your
resolution successes.
Posts
This advice plus other advice to limit
saturated fats rapidly led to a massive shift in America to use of low and no
fat dairy products from whole fat diary. Unfortunately, for whatever reasons,
today America has an epidemic of obesity, overweight, metabolic syndrome, diabetes
and perhaps now an increasing incidence of cardiovascular disease. 
