Getting back to sport, quitting smoking, losing a few pounds, going to the dentist more often … Have you made good resolutions for the New Year? They still have to be held over time … Nutritionist, tobacco specialist, oncologist … give all their advice for a healthy year.
I quit diets
To lose weight, there is no point in depriving yourself or falling into the trap of diets at the beginning of the year. Beware of over-motivation, sudden changes are difficult to maintain over the long term. What is needed is to regain good habits. “Ditch the tempting diets, they have proven to be ineffective in the short and long term. In the end, you end up with more pounds and zero morale. First and foremost, start by learning how to listen to your body and follow your own diet. It is simply a question of rediscover the simple sensations of hunger and satiety, that is to say, eat when you are hungry, stop eating when you are full, do not automatically snack. In short: learn to respect your own pace and your own needs“Says Dr Boris Hansel, endocrinologist and nutrition specialist.
I quit smoking
It’s decided, this year, you will quit smoking! “My first advice is to consult a health professional, either his or her attending physician, or a tobacco specialist. The latter will be able to determine through tests your levels of physical dependence and motivation and to measure the CO in the exhaled air. Depending on your profile as a smoker, he will adapt the treatment. Patches and / or oral nicotine substitutes (lozenges, gums) taken for a long time double the results at three months. As for varenicline (Champix®), it alleviates the lack and decreases the pleasure of smoking. On a daily basis, there are various tips to resist the urge to smoke: drink a large glass of water, brush your teeth or even call a friend “, recommends Dr Philippe Guichenez, tobacco specialist.
I am going to the dentist
This year, do not wait until you have a toothache to see your dentist, you may avoid having to place a crown and dental care will be less painful. “It is essential to do one descaling per year to completely remove the tartar. Dental plaque is made up of saliva, food debris and bacteria. When it is not completely removed by brushing, it calcifies until it forms tartar. Irritating and rich in germs, it promotes the development of gingival and periodontal diseases“, explains Dr Christophe Lequart, dental surgeon.
I take care of my heart
Heart disease also affects women, especially after menopause when the secretion of estrogen stops and no longer exerts a protective effect on the heart.
► First tip: “it’s about your diet. Eat more slowly and moderately : a single dish is enough. Opt for a beefy breakfast, a balanced lunch, why not a mid-afternoon snack and above all a light dinner so as not to store fat at night. What to eat ? Fruits, vegetables, whole grains, white meat, fish … “, recommends Dr. Jean-Loup Dervaux, author of” Heart attacks and cardiovascular diseases in women “
► Second tip: practice a gentle endurance physical activity between 20 and 30 minutes, 3 to 4 times a week. Goals: burn calories and increase muscle mass. And for that, you don’t have to be sporty: a tonic walk with friends, a bit of cycling, swimming sessions are suitable.
► Third tip: cardiovascular prevention also involves a healthy lifestyle and stress management. Avoid stimulants like cigarettes, alcohol or coffee, and even tea. Relax, unwind, learn to breathe better and be positive! “
I don’t nibble anymore
This year, it’s decided: you forget the candy machine in the break room! Yes, snacking is bad for your health and for your figure. Even delicious, these little chocolate bars are very fatty and very sweet. Forget about sugary sodas: one can contains the equivalent of 6 lumps of sugar ! “First of all, a piece of common sense: eat three full meals a day. Often people snack simply because they are not eating enough or even skipping meals. As a result, they are hungry all day long. Next, I would advise not to ban yourself from foods that make you happy. They are stimulants against the stress and worries of daily life, they are good for morale. In contrast, rather than stringing together squares of chocolate all afternoon, eat it for breakfast. This is THE meal where fat is burnt the fastest. This will give you a good start to the day!“says Dr Pierre Azam, nutritionist.
I have my eyesight checked
After 40 years, visual problem or not, you have to see your ophthalmologist every two years.
Don’t wait until you feel like new glasses to see your eye doctor. If you are nearsighted, farsighted or otherwise, your eyesight should be checked regularly. Yes you wear contact lenses, know that you must consult every year because they are likely to damage your eyes, especially if they are badly or too worn. After 40 years, visual problem or not, it is necessary see your ophthalmologist every two years. This check-up makes it possible to detect eye diseases that develop with age, particularly presbyopia, and to take stock of the risk factors that may have an impact on the health of the eye (hypertension, diabetes, smoking …). “The first thing to do when you notice a regular gene in front of your computeris to go see the ophthalmologist to check his visual acuity. The screens are wrongly accused. In fact, they often only reveal a visual correction defect.“, advises Dr Jean-Michel Muratet, ophthalmologist.
I resume sport
Before joining a club or taking out a pool membership card, ask yourself the right questions. Are you motivated by this activity? Can you get there without too many constraints? Next, set achievable goals so you can measure your progress. “My first thing is “anti-rust” : we leave every morning with a pedometer around our wrist or hanging on our keyring and we forget it. In the evening we see how many steps we have taken. Your goal: at least 35,000 steps per week. At the same time, I recommend doing 10 minutes of endurance activity per day minimum : walking or exercise bike, what matters is to do it at the right intensity, that is to say with motivation but without running out of steam either. It’s good for the heart and for the weight. Best of all, you can add to these daily habits a sports activity during your free time : swimming, dancing, tennis, etc.“, explains Dr Boris Hansel, endocrinologist and nutrition specialist.
I protect myself from breast cancer
If you’re over 50 and haven’t had a mammogram recently, now is the time to schedule one. Indeed, organized breast cancer screening every two years is of interest to all women from the age of 50. Of course, you can have a mammogram before age 50, especially if you have risk factors. It is also necessary to provide a appointment with your gynecologist to have a regular clinical breast exam, at least once a year. On the prevention side, don’t forget the usual recommendations, which also apply to protect yourself from breast cancer: at least 5 fruits and vegetables a day, exercise regularly, a varied diet, not too much alcohol and not too much saturated fats. “Be careful not to take too many additional supplements of vitamins or other nutrients. Certain vitamins are protective for example if they are contained in a varied and balanced diet but become deleterious if they are taken in large quantities“, warns Dr. Suzette Delaloge, oncologist.
Thanks to Drs Guichenez, Hansel, Dervaux, Lequart, Muratet, Azam and Delaloge. Interview in 2011.