New year, new you!

Posted on 6 January 2022

A new year often signifies a fresh start. Setting realistic health goals is the first step towards a happier you.

Want a more active approach to fitness in 2020? Or a better control of your blood pressure? Or perhaps your New Year’s resolution is to shed a few kilos?

You probably have the best intentions to improve aspects of your health for the next 365 days, but if you find your resolve wavering, it might be because your goal-setting is off-key.

Here, Mediclinic experts share simple resolutions that can have maximum results.

GO FOR REGULAR SCREENINGS: Even if you feel fine, small symptoms can build into serious conditions, says Dr Bianca Vermeulen, GP at Mediclinic Midstream. “Regular screenings will pick up markers of diseases and conditions, such as diabetes, prostate and cervical cancer, hypertension and high cholesterol, that you may miss. Trust your GP with your medical history and follow their advice.”

PRACTISE GOOD SUN CARE: If the joys of lazy afternoons around the pool – or a beach holiday – beckon, be sensible about sun protection. “South Africa has one of the world’s highest rates of melanoma, which is an aggressive, potentially fatal skin cancer,” says Dr Jacques du Toit, a dermatologist at Mediclinic Louis Leipoldt. Slather on a broad-spectrum sunscreen with a sun protection factor (SPF) of at least 30 half an hour before going outside. Reapply every two hours or after swimming or working up a sweat. Don’t be shy to put up a brolly and invest in a wide-brimmed summer hat to shade your face, neck, and ears. Wearing loose, light long-sleeved shirts or beach dresses will also go a long way towards protecting your skin from sunburn.

MANAGE YOUR STRESS: “When stress hormones are secreted on an ongoing basis, your mental, emotional and physical health are negatively affected,” says Ronel Groenewald, a counselling psychologist at Mediclinic Kimberley and Mediclinic Gariep. Chronic stress can lead to anxiety, high blood pressure and a weakened immune system. When stressful situations occur, you might find that your mind immediately jumps to the worst-case scenario. The more you imagine the worst, the more difficult it will be for you to remain calm. “Make a conscious effort to stop these thoughts in their tracks,” says Groenewald. “Ditch those negative thoughts and refocus your mind on something positive, no matter how small. Thinking positive thoughts allows your brain to keep stress in check by shifting its attention to a ‘stress-free’ zone in your brain. In fact, one of the greatest weapons against stress is your ability to choose one thought over another.”

GET THE RIGHT AMOUNT OF ZZZZ: According to the Centers for Disease Control and Prevention if you get less than seven hours sleep every night, you are more likely to experience health problems that raise the risk for heart disease, heart attack, and stroke. When you’re asleep, your blood pressure goes down, but if you aren’t getting enough shut-eye, your blood pressure stays higher for a longer amount of time. High blood pressure is one of the leading risks for heart disease and stroke.

CUT DOWN ON ALCOHOL: The sugar and acid content of alcohol are major contributors to teeth erosion and dehydration. The most alarming fact is that heavy drinking could increase your risk of developing certain cancers, including mouth and throat, larynx (voice box), oesophagus, colon and rectum, liver and breast. “Your body converts alcohol into a toxic chemical called acetaldehyde. This can damage your DNA (the genetic material that makes up our genes) and prevent your cells from repairing that damage, which can lead to cancer,” explains Jeske Wellmann, a dietician at Mediclinic Sandton.

 

To make your resolutions stick, you don’t just need a grand, yet vague, plan, such as “I’m going to lose weight.” It needs to be SMART.

This stands for Specific (I want to lose 5kgs), Measurable (I’ll weigh myself once a week to see how I’m doing), Achievable (many people have successfully managed to lose 5kgs), Realistic (I’m not saying I’m going to lose 15kgs in a month) and Timely (I plan to lose these 5kgs by June).