Tomorrow many of us will be celebrating the New Year and perhaps reflecting on the year past and the year to come. Resolutions (I wrote about achievable resolutions last year) are often thought out and set at this time. When it comes to health we often look for quick fixes that are, quite honestly, unachievable – we set ourselves up for a fall.
A study due for publication next month(1), written by two psychologists from the United States, has found that individuals who make long-term plans and set-long term goals and focus on future rewards rather than instant gratification or immediate payoffs are more likely to make better, more positive decisions when it comes to their health.
The study (1) looked at many parameters for health from reducing alcohol intake to diet, regular exercise, breakfast eating and smoking. The psychologists analysed over 450 people using three different validated questionnaires and health scales. They were asked various questions related to their health behaviours as well as being asked to rate the extent to which they agreed or disagreed with specific statements like “I am willing to sacrifice my immediate happiness or well-being in order to achieve future outcomes”. The results suggest that individuals who are more willing to pick later, larger rewards (i.e. future-minded individuals) are more likely to exercise more regularly, eat more healthily and drink less alcohol.
I think that the important message here is to make sure that when you set a health goal it is achievable and that you can clearly see that there will be a reward at the end. If, for instance, you are struggling to lose weight or you have a lot of weight to shed (more than a stone for example) I think it is important not to let go of the fact that you are aiming for long-term, slow and sustainable weight loss. Set a realistic 3 month, 6month, 9month and 12 month goal. If it is weight loss that you are looking at then aim to lose around 2lb a week maximum and see that as a really positive step. Focus on eating a healthy, balanced diet that is not too restrictive, allow yourself to eat what you enjoy on occasion. If we over-restrict ourselves we are more likely to then have a total-blow out at some point which can leave us feeling dejected and like failures.
A good way to think about long term goals is to remember that making small, sustainable changes each day can add up – in a way it feels like you are doing very little but after 3 months or 6 months you get to see great results!
A few long term health ideas (for more ideas why not scan through a few of the posts on this blog):
*Exercise for 20minutes each day – that could be a power walk, an energetic dance whilst listening to your favourite radio station, a run, a fitness DVD, a swim or any other activity that gets you moving
*Eat at least 5 portions of vegetables and fruits daily – this isn’t a difficult one, with careful planning you can reach 5 and beyond a.g. Grate an apple or chop a banana into your morning porridge, eat fruit or vegetable sticks for snacks, always have a mixed side salad with lunch and have at least 2 different types of vegetables with your evening meal
*Get enough omega 3 fatty acids. Eat at least two portions of oily fish per week e.g. salmon, trout, mackerel or sardines. For vegetarians it is important to get omega 3 fats into the diet, walnuts and flaxseeds are good sources. Many people in the UK do not reach recommended levels of this vital type of fat, you may wish to consider a daily fish oil supplement to provide at least 250mg EPA and 250mg DHA a day or a flaxseed oil supplement to provide around 1000mg alpha-linolenic acid daily. Vegan EPA/DHA supplements made from algae are becoming increasingly common too.
*Eat nuts and seeds – these are a great snack, rich in magnesium, zinc, calcium and other minerals as well as healthy fats and proteins. Contrary to popular belief they are not fattening, 25-35g a day could help fill you up between means and keep hunger at bay.
*Include a source of protein with every meal – this helps to regulate blood sugar levels which can help reduce hunger, cravings and lethargy. Good sources include eggs, beans/pulses/lentils, lean and unprocessed meats/fish
*Choose wholegrain, unprocessed varieties of grains, such as rice, millet, quinoa, pasta etc
*Minimise your consumption or processed and refined foods – these are often high in salt, sugar and unhealthy fats.
(1)Daugherty JR & Brase GL. 2010. Taking time to be healthy: Predicting health behaviors with delay discounting and time perspective. Personality and Individual Differences. 48:202-207
Written by Ani Kowal
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