Smaller goals are more effective, say health gurus

THE advice from the health and fitness gurus this New Year’s Day is to make a series of small attainable new year’s resolutions rather than planning to change your life in a matter of days.

According to HSE senior community dieticians, pick one thing that could improve your health and plan how you will go about putting the plan into action.

The co-ordinator of the National Smokers’ Helpline Brenda Flannery agrees.

She believes the key to successfully giving up cigarettes is to prepare, whether by buying patches or another nicotine replacement therapy, or taking the anti-smoking drug Champix which is available by prescription only.

“Decide whether you’re going to go cold turkey or whether you’ll get help. There are a lot of products out there. Then just take it day by day and give us a call on the smokers’ quitline as we are there to offer help and support,” said Ms Flannery.

She said financial, health or a pregnancy are some of the most common reasons for crumpling up that box of ciggies. She says most quitters are aged 20-40 with many giving up after 20 years of smoking.

“We like people to remember the three d’s if they are being tormented by nicotine cravings. First of all is delay. Cravings only last for three to five minutes and so wait for it to pass. Secondly, distract yourself during a craving by doing something like having a drink of water (The second ‘d’).

Most of us don’t drink enough water and that’s a great way of doing it. The last ‘d’ is a deep breath. Just take a deep breath and wait for it to pass. Keep on like this and soon you’ll have the worst over,” she said.

HSE South Senior Community Dietician Dr Karen Harrington said a simple goal for people who want to improve their fitness is “to get active”.

“Try and be active for at least 30 minutes most days of the week. Being active is one of the best things you can do to keep you in good health. The benefits are endless from preventing the risk of developing heart disease, diabetes, high blood pressure and obesity to alleviating stress,” she said.

“Tackle losing extra weight by building physical activity into your day most days of the week, eating regular meals everyday and by trying to make healthy food choices. Use the food pyramid to help plan your healthy food choices. Don’t set yourself unrealistic targets — losing weight slowly and keeping it off is of major benefit to your health.”

Dr Harrington says you have the best chance of sticking to a resolution if you pick one thing, work out how you will do it, look at what has worked for you before and then get support if you can, from professionals or friends.

The National Smokers’ Quitline can be contacted at 1850-201-203. The helpline is open from 8-10pm Monday to Sunday.