Setting Goals for the New Year

If you're going to make healthy resolutions this New Year, be sure to make them specific. Research has repeatedly shown that setting specific strategies are the best way to reach your ultimate goal. Not, I'll eat better this year, but I'll have a fruit with breakfast and after lunch, and a green vegetable with dinner. Not, I'll lose weight, rather I'll cut my portion sizes by a third and limit desert to twice weekly.

Reducing the risk of Diabetes
Since the incidence of Type II Diabetes is one of the fastest rising chronic diseases among Americans, here's an example of some goal-setting that could help reduce your risk of developing this condition. A study that followed nearly 85,000 nurses for sixteen years found that the vast majority of Type II diabetes cases could be prevented by adopting a healthier lifestyle. Women who exercise, eat a healthy diet, drink alcohol in moderation, don't smoke and most importantly aren't overweight can nearly eliminate their risk of diabetes. Some specifics from the study:

Women who are overweight are eight times more likely to be diagnosed with Type II than leaner women; Women who exercise vigorously enough to work up a sweat for at least seven hours a week have a 30% lower risk than women who are physically active for less than a half hour weekly. Women who eat the most high-fiber cereals and breads rather than sweets, potatoes and other refined carbohydrates and the most polyunsaturated fats (instead of saturated fats and trans fats) cut their risk in half.

Making a plan:
If you are overweight, resolve to join Weight Watchers or a weight control program; Observe how many hours a week you engage in vigorous exercise. Decide when you can best add activities like brisk walking, heavy gardening or housework, or any other activity you enjoy that will bring your total to an average of one hour daily; Cut back on hamburgers, pizza, french fries, ice cream, and sweets. Replace them them with whole grain bread or cereal, fruits, vegetables, beans and fish. Use salad dressings and vegetable oils sparingly.

Remember, you can tailor a strategy to meet your own personal resolutions the suggestions above are simply one example. But do keep in mind that deciding specifically what you are going to do, will increase your chances of reaching your goals.

Reference
Hu FB, et al. Diet, lifestyle and the risk of type 2 diabetes mellitus in women. New Eng J of Med 345:790-7, Sept 2001.