Getting back into sport, quitting smoking, losing a few pounds, going to the dentist more often… Have you made any good resolutions for the New Year? You still have to keep them over time… Nutritionist, tobacco specialist, oncologist… give all their advice for a healthy year.
During the transition to the new year, it is customary to make some good resolutions. How to hold them over time? Focus on good resolutions for your health.
I stop dieting
To lose weight, there is no point in depriving yourself or falling into the trap of early-year diets. Beware of over-motivation, sudden changes are difficult to maintain in the long term. What is needed is to get back to good habits. “Drop the tempting diets, they have shown their short and long term ineffectiveness. In the end, you end up with more pounds and morale to zero. First of all, start by learning how to listen to your body and follow your own diet. It is simply 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 nibble automatically. In short: learn to respect your own pace and needs.“, says Dr. Boris Hansel, endocrinologist and nutrition specialist.
I quit smoking
It’s decided, this year, you quit smoking! “My first advice is to consult a health professional, either your doctor or a tobacco specialist. The latter will be able to determine through tests your levels of physical dependence and motivation and measure the CO in the exhaled air. Depending on your smoking profile, 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 reduces cravings and reduces the pleasure of smoking. On a daily basis, there are various tips for resisting the urge to smoke: drinking a large glass of water, brushing your teeth or even calling a friend. recommends Dr. Philippe Guichenez, tobacco specialist.
I am going to the dentist
This year, don’t wait until you have a toothache to consult your dentist, you may avoid having to put a crown and dental care will be less painful. “It is essential to do one descaling every year to perfectly remove the tartar. Dental plaque is made up of saliva, food debris and bacteria. When it is not completely eliminated by brushing, it calcifies until it forms tartar. Irritating and germ-rich, it promotes the development of gingival and periodontal diseases“, details Dr. Christophe Lequart, dental surgeon.
I take care of my heart
Heart disease also affects women, especially after menopause when estrogen secretion stops and no longer has 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 hearty breakfast, a balanced lunch, why not a snack in the middle of the afternoon and especially a light dinner so as not to store fat overnight. What to eat ? Fruits, vegetables, whole grains, white meat, fish…”, recommends Dr. Jean-Loup Dervaux, author of “Infarcts and cardiovascular diseases in women”
► Second tip: practice a gentle endurance physical activity between 20 and 30 minutes, 3 to 4 times a week. Objectives: burn calories and increase muscle mass. And for that, no need to be sporty: an invigorating 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 such as cigarettes, alcohol or coffee and even tea. Unwind, relax, learn to breathe better and be positive!”
I no longer nibble
This year, it’s decided: you forget the candy machine in the break room! Yes, snacking is bad for your health and for your line. Even delicious, these little chocolate bars are very fatty and very sweet. Also forget the sugary sodas: one can contains the equivalent of 6 sugar cubes ! “First, a piece of common sense advice: eat three full meals a day. Often people snack simply because they don’t eat enough, or even skip meals. As a result, they are hungry throughout the day. Next, I would advise not to ban foods that make you happy. These are tonics against the stress and worries of everyday life, they are good for morale. On the other hand, rather than chaining chocolate squares all afternoon, eat it for breakfast. This is THE meal where fats are burned the fastest. So you will start the day well!“says Dr. Pierre Azam, nutritionist.
I have my eyesight checked
After 40, visual problem or not, you have to see your ophthalmologist every two years.
Don’t wait until you want new glasses to consult your ophthalmologist. If you are nearsighted, farsighted or otherwise, you should have your eyesight checked regularly. Whether you wear contact lenses, know that you must consult every year because they are likely to damage your eyes, especially if worn badly or too much. 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, presbyopia in particular, and to take stock of the risk factors that can have an impact on the health of the eye (hypertension, diabetes, smoking, etc.). “The first thing to do when you notice a regular gene in front of your computer, is to go see the ophthalmologist to check his visual acuity. Screens are wrongly blamed. In fact, they very often only reveal a lack of visual correction.“, advises Dr. Jean-Michel Muratet, ophthalmologist.
I’m back to sports
Before joining a club or taking out a swimming 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 attached to our keychain and we forget about it. In the evening we look at how many steps we have taken. Your goal: at least 35,000 steps per week. At the same time, I recommend doing At least 10 minutes of endurance activity per day : walking or cycling, what matters is to do it at the right intensity, that is to say with motivation but without running out of steam either. It is good for the heart and for the weight. The icing on the cake, you can add to these daily habits, a sports activity during your leisure time : swimming, a dance lesson, tennis games, etc.“, details 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. In effect, 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 in order to benefit from a regular clinical breast examination, 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, regular exercise, a varied diet, not too much alcohol and not too much saturated fats. “Be careful not to take too many additional vitamins or other nutrients. Some vitamins are protective, for example if they are contained in a varied and balanced diet, but become harmful if they are taken in large quantities.“, warns Dr. Suzette Delaloge, oncologist.
Thanks to Drs Guichenez, Hansel, Dervaux, Lequart, Muratet, Azam and Delaloge. Interviewed in 2011.