Updated on Jun 30, 2022 | Diabetes, Diet and Nutrition, Exercise, Health Tips, Men's Health, Popular, Women's Health
Every year at the end of December, I reflect on the past year’s highs and lows, and the goals I set and didn’t achieve along with those I did. Most of them involve going to the gym and eating better, and 90% of the time I haven’t come close to meeting them. As inconceivable as it sounds, I find myself again making the exact same New Year’s resolutions I wasn’t able to accomplish last year! Sound familiar?
Resolutions Need a Reason
Many people get stuck in this same loop, making the same New Year’s resolutions year after year: “I will work out at least three times a week,” “I will lose 10 pounds,” “I will go to sleep by midnight,” etc. Most of us enter the new year determined to achieve our goals, but the changes never last to March. Why? Because most New Year’s resolutions are emotionless and without any motivating or driving force behind them.
To change a behavior or daily habit for a week or two is easy, but it is incredibly difficult to sustain that change over a long period or for the rest of your life if you don’t have a good reason to do it (and knowing you should do it isn’t a good enough reason for most of us). We all know we should exercise and eat better, but most of us don’t do it. So, how do you make a New Year’s resolution that sticks? Make it personal and important.
How to Make and Keep Yours
If you want to change your behavior or lifestyle, here are some steps that can help you start 2013 on the right track.
1. Think of a New Year’s resolution and write it down.
Example: I want to have better blood sugar control.
2. Look at the resolution and ask yourself why it is important to you. List your reasons.
Example: I want to live a long time and watch my son graduate high school; I don’t want to lose my toes or feet; I watched my mother die from the disease and I don’t want to go through the same thing.
3. Rate your reasons (1 being the most important, 10 the least).
Example: 1) My son’s graduation; 2) Don’t want my Mom’s end of life; 3) I want to keep my toes.
4. Now that you have solid and important reasons to change your behavior and achieve your goal, think about how you can go about it.
Write down what you will have to change on a daily or weekly basis to make the goal work. Be very detailed.
Example: I will put out my finger sticks by the bedside table so I can test my blood sugar as soon as I wake up. I will make an appointment with a dietitian to make a meal plan. I will keep a log of my sugars every day. I will switch from juice to diet soda.
5. Set-up some mini milestones and rewards (not food related) for when you meet them.
This will help your motivation continue through the year until it becomes routine.
Example: If my blood sugar stays below 200 for one month I will take my family ice-skating. If I keep my blood sugar below 180 for three months, I get to book my summer vacation.
Remember, you can make goals and revise goals throughout the year and use the same method to meet them. What are you waiting for? Get started on your New Year’s resolutions now and have the faith and belief that this time you are knocking them out of the ballpark!
Nov 27, 2012 | Diabetes, Diet and Nutrition, Endocrinology, Men's Health, Women's Health
We have all heard of “beauty sleep,” but the impact of sleep quality and quantity goes way beyond our physical appearance. Research has begun to clearly delineate the importance of getting a good nights rest on health, so maybe we should start talking about “healthy sleep.”
A few facts for you from a National Sleep Foundation Poll:
* 1 in 3 American adults report having sleep problems.
* The percentage of young American adults sleeping less than 7 hours has doubled over the last 40 years.
* Cumulative sleep loss over the work week for many adults may account to one full night of sleep loss.
What do these statistics mean to me?
Research has demonstrated that sleep deprivation negatively affects several important hormones that directly regulate our appetite and metabolism. Our bodies are innately programmed to regulate our energy balance, essentially matching the energy we take in with the energy we expend.
The yin and yang of energy balance are ghrelin and leptin. Ghrelin is a protein that is produced mainly by the stomach that stimulates appetite; it is why your stomach growls when you are hungry. On the other hand, leptin is a hormone released by fat cells that signals when you are full (sometimes it’s hard to listen to this one!). Several research studies on sleep deprivation have shown that leptin levels decrease and ghrelin levels increase in response to a lack of sleep, which causes an increase in appetite (specifically for high-calorie and high-salt food) throughout the day. In a review of long-term research studies, short sleep duration is associated with a risk of being overweight or obese in the future.
Lack of sleep has also been shown to increase the release of stress hormones, specifically cortisol, which decreases the body’s sensitivity to insulin (a regulator of blood sugar). An elevation in stress hormone levels may also elevate blood pressure, a risk factor for heart attacks and strokes. Just as lack of sleep may be risk factors for these conditions, it may also make them more difficult to control so improving sleep may also be a valuable treatment.
Living in the “city that never sleeps” can make it difficult to shut it down at night. The good news is that it will still be there when you wake up! If you have trouble falling asleep or staying asleep at night, please talk to your doctor to evaluate if there is a possible medical reason.
Good night and sleep tight!
Gregory B. Dodell, MD, is an Endocrinologist ta St. Luke’s and Roosevelt Hospitals.
Sep 29, 2012 | Diabetes, Endocrinology, Men's Health
Much of what makes men with diabetes different from women with diabetes has to do with muscles — and how they use them.
Dr. Gerald Bernstein, director of FDI’s Diabetes Management Program, is a young-at-heart endocrinologist who knows firsthand how muscles affect the way insulin acts in the body. “After running was no longer an option for me, I went to the gym. I noticed that resistance training, using machines and weights, not only made my muscles bigger, it made me lose weight. And, to my great joy, my diabetes was easier to manage!” (more…)
Updated on Jun 30, 2022 | Cancer, Men's Health
Guest post by Ronald Ennis, MD
You’ve been diagnosed with prostate cancer. There is so much information out there, but how do you sort through it? The first thing is to take a deep breath. The vast majority of people with prostate cancer do not need treatment, and if they do, they are cured. (more…)
Updated on Jun 30, 2022 | Men's Health, Sexual Health, Uncategorized, Urology
Guest blog post by Doron S. Stember, MD, Urologist at Beth Israel Medical Center.
At some point in their lives, nearly half of American men experience erectile dysfunction (ED), the inability to achieve or maintain an erection. While the major male hormone, testosterone, is important for overall male health, including maintaining muscle strength, bone density and sense of well-being, the relationship between testosterone and ED is less straightforward.
ED Isn’t Always Caused by Low Testosterone
While testosterone is closely linked to libido, or sexual drive, many men who complain of ED may have normal erectile function, but decreased libido. On the other hand, a major study showed that men with low testosterone who failed to have a response to Viagra had a significantly improved response to Viagra when their testosterone levels were treated.
The Bottom Line
There is a common misconception, even among physicians, that treating low testosterone will significantly improve erections in men with ED. It’s a good idea to screen for testosterone levels if you have ED, especially if you have failed to respond to Viagra or a similar medication. Treating a low testosterone level, however, should rarely be considered as the first-line or only therapy for ED. Low testosterone may not be causing your ED and treatment for low testosterone has potential side effects and implications that should be carefully discussed.
Talk to Your Doctor
If you have problems with erectile function, libido or both, consult with your doctor. He or she can help define the cause of the problem, as well as help you understand your treatment options. The good news is that there are many ways to address erectile function and low libido and the best choices can be customized to your specific issues and goals.
