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.
Nov 12, 2012 | Diet and Nutrition, Exercise, Holistic Health, Integrative Medicine, Popular, Women's Health
Autumn in the Northeast is a time of dramatic change—cooling weather, a respite from the summer’s heat and humidity, the start of the new school year, beautiful colors, and a return to familiar routines at home and at work. This time of transition is also the perfect chance to pause, reflect, and take the opportunity to reconnect with and recommit to living your best life. When you live with authenticity, integrity and in the way that best serves you (and others), the rewards are immeasurable. Here are some easy steps to begin your journey:
* Become your own best health advocate. Make sure you have your annual physical exam, appropriate screening exams (mammogram, pap smear, colonoscopy, etc.), vaccinations, and dental exam and cleaning. Take your medication compliantly as prescribed. Stop smoking and drink alcohol in moderation.
* Exercise consistently. Walk to your destination and ditch the elevator and take the stairs instead. Invest in a bike and use it to explore the city. Join the gym and work out with friends. Practice yoga, jog along the riverbanks, move your body!
* Improve your diet and maintain a healthy weight. Replace fast food and processed snacks with healthful, fresh fruits and vegetables. Cook at home and use portion control. Be adventurous and try new foods. Plant a garden. Most importantly, eat mindfully and with intention.
* Ensure success and avoid failure by setting realistic, attainable goals. Replace “I can’t” with “I can!”
* Do one thing that scares you and reward yourself for embracing your fears. Challenge yourself to redefine your own limits and expand your own possibilities.
* Each year, check at least one thing off your personal “bucket list.” Don’t have a bucket list? Make one—a list of all the things you want to do in your lifetime.
* Set personal boundaries with others and speak your own truth…kindly and respectfully.
* Spend time with friends and family in person. Cell phone calls, texts, emails, Skype, Facebook and other social media tools serve a very real purpose, but they do not compare to quality time spent in the flesh with those we care about. So, call a friend and make a lunch date!
* Keep a journal and record your thoughts, experiences, goals, desires and dreams.
* Meditate and breathe. Set aside as little as 5 minutes daily to tune out the chatter and tune back into yourself and the power of your breath.
* Forgive yourself and give yourself permission to make mistakes. No one’s perfect and no one expects you to be. Forgive others their mistakes, too.
* Get involved with your community.
* Play with your kids and tell them “yes” more often than you tell them “no.”
* Make amends and end a feud. Holding onto anger and grudges serves nothing and no one.
* Make a donation and pay it forward. Give to those in need (money, time, your skills, gently used clothes, food).
* Build good karma and do at least one kind thing daily without expecting anything in return. It feels good to do good.
* Mind your manners. “Please”, “thank you” and “you’re welcome” are too often neglected.
* Engage your mind and heart. Turn off the television and computer and read a book or write a poem or letter. Take a walk. Watch the sun rise. Watch the sun set.
* Give thanks for the abundance that surrounds you and remember to see the good first and foremost
* Start each day by setting an intention.
* End each day by making an honest assessment. Remember, tomorrow gives you nothing but new opportunities.
* Enjoy your best life as you live in alignment with your most authentic and heart-centered self.
Jennifer Svahn, MD, FACS, is a Vascular Surgeon at Beth Israel Medical Center and a Registered Yoga Teacher.
Nov 8, 2012 | Sexual Health, Urogynecology, Women's Health
Is scarless surgery possible? Amazingly, yes. Procedures that allow surgeons to use the natural openings (orifices) of the body instead of cutting into the abdomen leave absolutely no scars and are not only possible, but also preferable!
Scarless surgery (also called natural orifice surgery) is the ideal route for hysterectomy according to all professional gynecological societies. With these techniques, women recover quickly with very little pain and no scarring to indicate that they actually had surgery. Scarless surgery is less expensive than traditional, open surgeries, as well.
Unfortunately, it is harder and harder for women to find a gynecologist who is adequately trained to perform natural orifice surgery through the vagina. High-tech device manufacturers are pouring tremendous resources in marketing robotic and laparoscopic instruments to surgeons and also providing them with expensive postgraduate training programs. While these alternative routes are appropriate in the few cases when natural orifice vaginal surgery is not possible, most of the time they just add cost, recovery time and scars.
If surgery is in your future, make sure you educate yourself and talk with your doctor about all the available options.
Lisa Dabney, MD, is the Co-Director of Urogynecology and Reconstructive Pelvic Surgery at St. Luke’s and Roosevelt Hospitals.
Oct 9, 2012 | Women's Health
There has been a great deal of confusion about what the Latch on NYC initiative is all about. Many people believe that participating hospitals will “lock up” their infant formula, and “force” mothers to breastfeed. This is not the case. The initiative is part of an effort to better inform women so they can make the best choices for themselves and their babies. (more…)
Oct 1, 2012 | Cancer, Women's Health
October is Breast Cancer Awareness Month. Live Well New York has a wealth of information from our experts on everything from mammograms to cancer-fighting foods. Explore the links below to find out more:
Predicting Breast Cancer’s Unpredictability Learn what you should be doing in your 20s, 30s, 40s and beyond to reduce your risk for breast cancer from Michael Osborne, MD, Breast Surgeon and Director of Breast Surgery Programs for the Continuum Cancer Centers of New York.
A Real Patient Tells Her Story – Patricia Shabot’s perspective on life can be summed up quite simply: “I’m 66 going on 34,” says the New Jersey jewelry store employee. “Very few things slow me down.” Not even two bouts of breast cancer.
Ask A Doc: When Should I Get a Mammogram? Find out the answer from Breast Surgeon Aye Moe Thu Ma, MD.
Better Imaging Detects Breast Cancer Early Winning the battle against breast cancer is becoming a reality for women of all ages, thanks to diagnostic technology that can frequently detect breast cancer in its earliest stages. “Digital mammography acquires images electronically, resulting in better contrast, so we can often pick up smaller abnormalities before they become cancerous,” says Tamara A. Fulop, MD, Director of Breast Imaging at the Appel-Venet Comprehensive Breast Service at Beth Israel Medical Center.
Alternative Therapies for Breast Cancer According to Roberta Anne Lee, MD, Vice Chair of the Department of Integrative Medicine, integrative therapies for breast cancer not only ease the symptoms and side effects of breast cancer and treatment, they can actually motivate the body’s cells to heal naturally.
Top 5 Cancer Fighting Foods Shayne Robinson, RD, C.S.O, Nutrition Services Supervisor reveals how in the battle to combat cancer, nutrition can be one of our most surprising defense tactics – when it’s used in combination with other strategies.
Live Well New York is a health care information partnership between the Continuum Hospitals of New York, NBC New York and the New York Daily News created to provide the latest wellness information and help people in the Greater New York City Area live healthier lives.
