Nutrition Health Review

WINTER 2017

Nutrition Health Review provides consumers updates on the latest medical research, news, trends, and products in nutrition and healthy living.

Issue link: http://nutritionhealthreview.epubxp.com/i/786192

Contents of this Issue

Navigation

Page 5 of 27

Nutrition Health Review people who have similar goals as you. Chat online, join a running group or a sports club, get a workout buddy—Find supportive people and stay in contact. 6. uSE SELF-TALK. Motivational self-talk uses positive phrases that encourage you to stay on track and work through challenges. Research has shown that self-talk can boost productivity, motivation, and confidence, and help regulate emotions. 5,11 For example, saying "You can do this!" or "Let's go!" before a tough workout or a challenging situation can be confidence building, whereas "This will be hard" or "I really don't want to do this" will create a negative state of mind that will only work against you. For more on self-talk techniques, see page 18. 7. REWARD YOuRSELF AND SET NEW GOALS WHEN NECESSARY. If you find your motivation has left you or you are falling behind in your plan, set up a reward system for when you achieve milestones. Treat yourself to a new outfit, a pair of shoes, or a weekend away. Creating a new goal also might help reboot your motivation. For instance, you could sign up for a 5k race with a buddy or learn a new sport. Find something that interests and motivates you and use it. 5 8. uSE TECHNOLOGY. Whether it's your smartphone, computer, or wearable tracker, there are many ways technology can assist you in achieving your healthy lifestyle goals. 12 Use apps on your smartphone to journal, log calories, record workouts, and connect with others who have similar goals. Set up notifications on your computer, smartphone, and tablet that deliver prompts for exercise, taking vitamins or medication, or drinking water. Use a wearable tracker, like FitBit, to measure and track activity, exercise, sleep, weight, heart rate, and more. There are countless gadgets and online tools and apps that can support you in achieving your goals. 9. AND FINALLY, TAKE RESPONSIBILITY FOR YOuRSELF. Remember—The only person who can change you is you, so take responsibility for yourself. Overcoming a bad habit or learning a healthy new habit is challenging for 6 Willing and Able, continued from p4 Willing and Able, continued on p8 * Try these tips for getting better sleep: 1. Strive for seven to eight hours of nightly sleep—and not just on weekends. 2. Try to go to bed at the same time each evening, even on weekends. Otherwise, "you're basically putting your body through jet lag on Sunday night," says Cathy Goldstein, MD, sleep expert. 3. Keep your bedroom as dark as possible. Install blackout blinds or curtains to block any light pollution that can suppress the production of melatonin, a hormone that helps control your sleep and wake cycles. 4. Cover up any direct glow from electronics or clocks. "You're most sensitive to bright light in the middle of the night," Goldstein says. "Even low levels can have a negative effect." 5. Don't use your smartphone or tablet while in bed. Set the phone to "do not disturb" mode to avoid sleep interruptions from late-night calls or texts. 6. Avoid alcohol, cigarettes, and heavy meals in the evening. Alcohol, cigarettes, and caffeine can disrupt sleep. So can big or spicy meals. If you can, avoid eating large meals for two to three hours before bedtime. Try a light snack 45 minutes before bed if you're still hungry. 7. Exercise daily. Vigorous exercise is best, but even light exercise is better than no activity. Exercise at any time of day, but not at the expense of your sleep. Sources: Materials provided by University of Michigan Health System and the Sleep Foundation.

Articles in this issue

Archives of this issue

view archives of Nutrition Health Review - WINTER 2017