SVM Resolutions 011522

January 2022 A Special Supplement to est. 1851

Triumphing Over the Traps Pitfalls to avoid as you try to lose weight

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BECOME A BETTER YOU Tips to beat your bad habits

From Resolution to Reality

3 strategies that can help you achieve your goals in the year ahead

Resolutions | January 2022

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3 5 weight loss myths debunked

4 Pitfalls to avoid as you try to lose weight

5 It’s okay if walkers miss the 10,000-step standard 6 Quitting vaping may be a life-saving resolution

7 Risk factors that can compromise mental wellness 8 What is occupational wellness?

9 3 strategies that can help you achieve your goals in 2022

10 Resolve to read more and reap the benefits 11 Learn the ways to beat bad habits

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ew Year’s resolutions may not have much staying power, but the tradition of making them is an enduring one that dates back thousands of years. According to History.com, ancient Babylonians are credited with being the first people to make New Year’s resolutions. During Akitu, a 12-day religious festival, the Babylonians would make promises to their gods, and these promises typically focused on being a better person in the coming year.

Celebrants of the festival, which was held when crops were planted, a time that marked the beginning of a new year to individuals in certain ancient societies, would promise the gods that they would repay their debts and return any items they had borrowed in the previous year. While these promises might have been the forerunners to modern New Year’s resolutions, there is one distinct difference that separates ancient Babylonians from people in modern times. Babylonians believed keeping their word to the gods would curry favor for them in the coming year, while failure to keep their promises would do the opposite. People who make resolutions today typically do so to better themselves and do not fear reprisal from their creator if they fail to live up to their pledges. That’s likely a good thing, as various reports suggest that as much as 80 percent of New Year’s resolutions are abandoned by the second week of February.

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5 weight loss myths debunked

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osing weight is a popular New Year’s resolution every year. Roughly 50 percent of people age 20 and older acknowledge they tried to lose weight over the past 12 months, according to the Centers for Disease Control and Prevention.

Successful weight loss requires hard work and patience. Still, many myths abound, and people may think there are quick fixes to shedding a few extra pounds. Debunking some of those myths can help people adopt more realistic weight loss strategies.

Myth #1: Avoid carbs to lose weight. A healthy diet is comprised of a mix of foods that include carbohydrates. The U.S. Department of Agriculture’s 2015 Dietary Guidelines for Americans indicate that carbohydrates, such as those found in vegetables, fruits and whole grains, are a foundation of healthy eating.

Carbs also provide much-needed fiber.

Myth #2: You can target specific fat loss. Exercising and eating healthy can produce overall weight loss and diminish fat concentrations in certain parts of the body, indicates the healthy eating source Eat This, Not That. But each body is unique, and where

people lose fat varies. Gender is one factor that can affect people’s figures. Exercise can tone muscles in key areas to help make a person appear thinner in those regions, but it will not necessarily make fat go away in one place over another.

Myth #3: Eating fat makes you fat. Fat is very calorie-dense and common in junk foods, which is why it can get a bad rap. However, as long as calorie intake is within a healthy range — even if some calories are from fat — weight gain will not occur from fat alone, says Healthline. The body needs healthy fats to function properly.

Myth #4: Crash diets will make weight fall off. Dramatically cutting calories can lead to nutritional deficiencies and have an adverse effect on weight loss. The body may slow its rate of metabolism to conserve calories, as a crash diet may fool your body into thinking you are starving. It’s better to stick to a gradual decrease in calories while still consuming the daily recommended amounts based on your age and other factors.

Myth #5: Tons of exercise will make the pounds disappear. Research has repeatedly indicated that exercise can help boost weight

However, the real way to shed pounds is primarily linked to diet. According to Shawn M. Talbott, Ph.D., a nutritional biochemist and former director of the University of Utah Nutrition Clinic, weight loss is generally 75 percent diet and 25 percent exercise. People see the biggest short-term results when they eat smart.

If losing weight is your New Year’s resolution, get the facts before adopting a weight loss regimen.

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Pitfalls to avoid as you try to lose weight N

ew Year’s resolutions run the gamut from the simple to the complex. Some people resolve to make small changes that don’t affect their daily lives all that much, while others aim to make significant changes in the hopes of dramatically improving their quality of life. Resolving to lose weight, which often tops annual lists of the most popular resolutions, falls into the latter category.

A 2018 survey from Cision and Varo Money found that 45 percent of respondents resolved to lose weight or get in shape in 2018.

Unfortunately, various studies have found that resolutions often fall by the wayside long before people achieve their goals. In fact, a 2015 report from U.S. News indicated that 80 percent of resolutions fail by the second week of February. Such success rates, or lack thereof, might not be too big a deal for people who make silly resolutions that, successful or not, would not have too big an impact on their lives. But many people resolve to lose weight for serious reasons, such as lowering their risk for disease or improving their quality of life. In such instances, success can be a matter of life or death.

After resolving to lose weight, people might be derailed by some common pitfalls.

Recognizing these pitfalls and learning how to avoid them can help people achieve their weight loss goals.

You’re not specific enough. Try not to be vague when setting your weight loss goals.

Simply saying “I want to lose weight” likely

won’t provide the motivation you need to work with your achieve your goal. Speak with your physician physician and ask about how much weight you need to devise a to lose. Once you learn that number, work healthy, longwith your doctor and a personal trainer to set term eating realistic goals. For example, if you need to plan. lose 10 lbs., resolving to lose one pound per You eat more week for 10 weeks is a specific, realistic and than you think. healthy approach to weight loss. And by the Audra Wilson, RD, a end of that 10-week period, you likely will have clinical dietitian affiliated with Northwestern grown accustomed to your new health routine, Medicine®, notes that people typically increasing the likelihood that you will keep it up underestimate their calorie intake by 30 even after you achieved your goal. percent. Chances are, you’re consuming more You try to save up your calories. The calories than you think, even while you attempt ® experts at Northwestern Medicine note that to lose weight. Track the calories you consume many people think skipping a few meals per each day so you can stay the course in regard day will decrease their overall calorie intake. to what your physician recommends.

However, such an approach typically leads Avoiding some common weight loss pitfalls to overeating when you sit down for a meal can help people turn their resolution to drop or increased snacking throughout the day. some weight into a reality.

In addition, skipping meals slows down your metabolism, adversely affecting how your “Nature is the best physician” body approaches - Hippocrates burning calories.

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It’s okay if walkers miss the 10,000-step standard

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ver the last several years, many people have embraced the notion that 10,000 daily steps are the way to being physically fit. Health experts espouse that notion and trainers endorse it, but is there scientific proof behind the recommendation?

The 10,000-step standard — which equates to roughly five miles, depending on a person’s stride length and speed — has some surprising origins that are not necessarily rooted in medical science. I-Min Lee, a professor of epidemiology at the Harvard University T. H. Chan School of Public Health and the lead author of a new study published in May 2019 in The Journal of the American Medical Association wanted to explore the origins of the 10,000-step recommendation.

She discovered the guideline evolved from a marketing strategy devised by a Japanese company called Yamasa Toki. That firm introduced its new step-counter in 1965, naming it Manpo-Kei, which translated into “10,000 steps meter.” They marketed the meter using the Japanese character for “10,000,” which resembles a man walking. The character and round number proved memorable and the slogan, “Let’s walk 10,000 steps a day” was catchy. As a result, many people adopted the 10,000-step approach, even though its medical benefits might not have been proven.

But this isn’t to suggest that taking 10,000 steps per day cannot be part of a healthy living plan. In fact, such a goal promotes physical activity, which is a key component of a healthy lifestyle. However, simply taking 10,000 steps per day might not be enough to achieve long-term health.

Lee conducted her own research to test if the Japanese were on to something by inadvertently setting the 10,000-step standard. She found that an increase in walking correlated to lower mortality rates among more than 16,000 elderly American women. However, when these women reached about 7,500 steps the mortality rates leveled out, suggesting that those extra 2,500 steps might not be necessary.

Even the manufacturer of one of the most popular fitness trackers, Fitbit, says that users’ step goals can vary depending on need, and that goals may even shift over time.

People who are looking to lose weight and maintain their existing health will need to modify their step count accordingly. Working with a qualified trainer or using a medically sanctioned training program can help people exercise safely and effectively.

Taking 10,000 steps per day may help people achieve their healthrelated goals. But 10,000 steps alone likely won’t be enough to achieve optimal health.

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Quitting vaping may be a lifesaving resolution

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lectronic cigarettes and other vaping devices were once described as potentially “safer” and “healthier” methods of smoking, even by leading health organizations. Many former tobacco smokers even turned to e-cigarettes as a method to quitting traditional cigarettes.

However, recent research into vaping and a rash of mysterious lung illnesses and deaths recently linked to vaping has led many to question if vaping is safe. Those who suspect it’s not may be wise to quit.

The illness toll rises

The Centers for Disease Control and Prevention says that, as of September 2019, there were 530 cases of vaping-related lung illnesses. Eight people also died in six states, with the first confirmed death occurring in April. The first known vaping-related illness in Canada was documented on September 18, 2019, when a youth from Ontario was put into intensive care for respiratory illness. While federal and state investigators are largely focusing their investigations on vape cartridges that likely contained tetrahydrocannabinol (THC), the psychoactive component linked to marijuana, as a potential source of these illnesses, all electronic cigarette devices are now under scrutiny.

A school epidemic

Vaping has quickly become an epidemic in schools. More than 3.6 million American middle and high school students currently use

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e-cigarettes, according to the latest National Youth Tobacco Study.

Teen nicotine vaping rates in 2019 were double those of 2017, the National Institute on Drug Abuse says.

Despite the installation of vaping detectors, and some schools going so far as to remove doors from bathroom stalls, opportunities to vape still abound. Older students may leave campus to vape in their cars during lunch breaks. Laws restricting sales of e-cigarettes to youth in certain states have already been implemented. Lawmakers also plan to ban most flavored e-cigarettes and nicotine pods in an attempt to curtail their use among teenagers.

Mystery ingredients

Many adults look to e-cigarettes to reduce their dependence on tobacco products. However, Johns Hopkins Medical Center warns e-cigarettes are just as addictive.

Also, many e-cigarette users get even more nicotine through extrastrength cartridges or by increasing the voltage to get a greater hit of the addictive substance. The Food and Drug Administration has not approved vaping as a smoking cessation method.

People never can ber certain about the ingredients in vaping liquids. And as the popularity of e-cigarettes grows, newer, cheaper, and poorly regulated products are being imported from all over the world to meet the demand.

According to the CDC, exposure to such products may cause a range of symptoms, including cough, chest pain, shortness of breath, fatigue, vomiting, diarrhea, and fever. There also have been cases of “popcorn lung,” which derived its name from a former chemical flavoring (diacetyl) used in microwave popcorn linked to scarring of the tiny air sacs in the lungs, resulting in suffocation.

Popcorn lung also has been linked to vaping use.

More evidence continues to point to vaping as an unsafe practice.

Quitting the habit now can have profound, potentially life-saving effects.

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Risk factors that can compromise mental wellness

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t the dawn of a new year, much is made about the popularity of resolutions focusing on improving physical fitness. While it’s important to be physically fit, a new year also marks a great time to examine one’s mental wellness.

The World Health Organization defines mental wellness as “a state of well-being in which the individual realizes his or her own abilities, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to his or her society.”

Men and women who are mentally unwell may find it difficult if not impossible to achieve their other goals, including those pertaining to their physical fitness.

No one is immune to mental health problems, which the American Mental Wellness Association notes are never the result of a single risk factor. Many people whose mental wellness has been compromised are dealing with a variety of risk factors. The AMWA breaks down those risk factors into four categories: biophysical, psychological, social, and spiritual.

Learning these risk factors can help people learn more about themselves and might even compel them to seek help before their mental wellness is compromised.

• Recent loss, either by death, Biophysical divorce or other means • Family history of mental • Bullying; both victims of bullying health problems and perpetrators can be at risk • Complications during for mental health problems pregnancy or birth • Growing up, or currently living, • Personal history of traumatic in poverty brain injury • Poor social skills, poor • Chronic medical conditions, communication skills such as cancer or diabetes.

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• Poor academic achievement Information about additional treatments, including specialized Social therapies, is available at www.

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What is occupational wellness?

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ellness is a broad term that can refer to various aspects of daily life.

Disciplines like yoga and meditation might be the first things to come to mind when people think of wellness, but focusing on wellness at work can have positive, lasting effects on overall well-being as well.

Occupational wellness is not necessarily a familiar term, but it’s something that most professionals strive for. According to the Student Health and Counseling Services at the University of California, Davis, occupational wellness inspires people to find work from which they will gain personal satisfaction and find enrichment.

Occupational wellness promotes the exploration of various career options and the pursuit of those opportunities that most appeal to each individual.

While it may seem like common sense to aspire for an engaging, enjoyable career,

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the effect that finding such a career can have on overall well-being might not be so apparent. In an analysis of a recent Gallup World Poll, a survey that asks hundreds of thousands of workers across the globe about their jobs and their job satisfaction, Harvard Business Review found there is a correlation between job satisfaction and life evaluations. People who report being satisfied with their jobs seem to be happier overall.

So how can one embrace the concept of occupational wellness? UC Davis offers individuals the following suggestions as they begin their journeys to occupational wellness.

Perform some self-reflection. Reflect on yourself and what you need out of a job. Are there certain occupational tasks you enjoy?

Are there some you find burdensome?

Identifying those you enjoy and those

you feel are onerous can help you narrow down your options to careers you will find engaging and rewarding.

Consider unpaid work and volunteer opportunities. Even though they don’t pay, unpaid work and volunteer opportunities can still enrich your life and provide personal satisfaction. Such opportunities should not be overlooked.

Practice open communication and proper conflict management with colleagues. Negative working environments can be stressful, leading to dissatisfaction on the job. Openly communicating with colleagues and resolving conflicts in a proper, professional way can foster a positive working environment, potentially contributing to greater job satisfaction.

Prioritizing occupational wellness can help people live happier, more fulfilling lives.

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3 strategies that can help you achieve your goals in the year ahead

1. Make it a group effort.

A 2013 study from a University of Connecticut researcher found that there is a high level of correlation between users’ exercise activities and their participation in these digital health communities. Such communities served as motivating factors for people aiming to live healthier lives. Relying on others for support, insight and motivation can be a great way to achieve your goals, no matter what those goals are.

2. Set goals big and small.

No goal is too small, and no big goal should be considered beyond reach. In fact, achieving small goals can provide motivation and inspiration along the way to realizing your larger goals. Devise a onemonth plan, a six-month plan and a 12-month plan for the year ahead. The one-year plan can serve as your big goal, while the one- and six-month plans can serve as small motivators and great ways to track your progress en route to achieving your larger goal.

3. Write down why you’re setting goals.

People set goals for various reasons, and writing down the reasons they’re pursuing their goals can serve as inspiration when challenges arise. For example, if you aspire to change careers to spend more time with your family, writing that down can provide motivation to keep looking for opportunities when a job search stalls or feels fruitless.

Writing down why you want to achieve certain goals can provide inspiration when challenges arise.

A new year is a great time to set goals. A handful of strategies can help people set their goals and keep them on track toward achieving them.

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hen the clock strikes midnight on New Year’s Eve, many people are living it up and toasting the dawn of a new year. Come the afternoon of January 1, those same people might have shifted their focus to the year ahead.

January is a great time to set professional and personal goals.

Setting goals can have a greater impact than people may know.

Studies examining the importance of setting goals are few and far between, and some have even been revealed as fallacies after being accepted as authentic for years. But a 1979 study that asked newly minted Harvard MBA graduates about setting goals found that 13 percent had set goals. When interviewers followed up with survey participants a decade later, they found that the 13 percent who had set goals were earning, on average, twice as much as the 84 percent of participants who had set no specific goals at all.

While there’s no universal formula for success, successful people often cite the importance of setting goals and how doing so was integral to their success. The following are some strategies that may help people achieve their goals in the years ahead.

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Resolve to read more and reap the benefits

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t may be tempting to curl up on the couch and turn on the television to unwind, but research indicates that reading is one of the best workouts for the brain. The World Health Organization says that doctors diagnose nearly 10 million new cases of dementia each year. With so many people understandably concerned about any and all cognitive issues related to aging, the search is continually on to find ways to strengthen the mind’s muscle. It may be as simple as picking up a book.

People make New Year’s resolutions to improve their lives, and reading more can be a great way to do just that. According to the online health and wellness resource The Healthy (www.thehealthy. com), reading has been associated with language reception in the left temporal cortex of the brain. When this part of the brain processes written material, neurons begin working hard to transmit information. Research conducted by Stanford University indicated that MRI scans of people who are deep into a Jane Austen novel showed an increase in blood flowing to areas of the brain that control both cognitive and executive function.

When the brain is working efficiently, it may be less prone to some of the issues that can cause a decline in memory and brain function.

Research published in the journal Neurology found frequent brain exercise through reading lowered mental decline by 32 percent.

Of course, the benefits of reading extend beyond the physical.

Literary fiction can help people be more empathetic. Getting lost in a book and the characters’ stories makes others more relatable.

Reading has the potential to help a person understand what people are thinking, offers research published in the journal Science.

Picking up a good book also can help a person gain knowledge of new cultures, ideas and history and even improve vocabulary.

Picking up a newspaper or magazine, joining a book club or reading with children are just a few of the many ways to improve the mind through reading.

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Learn the ways to beat bad habits

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he start of a new year can be a rejuvenating time when people take inventory of their lives and make positive changes. In a quest for personal growth, many people resolve to reduce or eliminate bad habits.

Habits are one of the ways in which the brain establishes patterns for neurons to follow. Habits help people work on autopilot some of the time, which can save time and energy, according to Medium.com, an information site educating the public on a wide array of timely topics. Good habits, like showing up to work on time, are worth maintaining. But bad habits can be problematic and potentially unhealthy.

Strategies to break bad habits might work for some but not for others.

Perseverance is essential to kicking bad habits, and the following are some additional tips that can help people as they try to ditch certain behaviors once and for all.

Recognize the habit. No person is perfect, and each of us has our strengths and weaknesses. Recognizing a bad habit is the first step toward breaking it.

Break the pattern by offering a new one.

As noted, when a habit is established, neurons form a pattern. Establishing a new, better habit, rather than just trying to quit the bad habit cold turkey, can be an effective way to help the brain adjust to a new pattern, advises neuroscientist Elliot Berkman. He says the brain finds it easier to do something new than to simply stop doing something it’s accustomed to. So if you’re a nail-biter, do something else with your hands, like play a musical instrument, to create a new pattern.

Penalize yourself within reason. Making a habit painful in one way or another may make it easier to quit. Penalizing yourself by paying a dollar each time you say a curse word, or extending a workout for an extra 30 minutes for each one you miss are some examples of

simple punishments.

Reward yourself for beating habits.

Rewards for kicking bad habits can be just as effective as penalizing bad behavior.

Reward yourself with something unusual and meaningful after you kick a bad habit.

Learn your triggers and avoid them.

The self-improvement blog Pick the Brain indicates that every bad habit has a cue that can trigger it. Triggers fall into these categories: location, time, emotional state, other people, and an immediately preceding action. By learning your triggers, you can work to avoid them. If eating junk food comes on the tails of a stressful commute, try a different way home. If you smoke when you’re around a particular person who eggs you on, take a break from hanging out with this person.

Breaking bad habits is challenging, but it can happen with focus and dedication.

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