The COVID-19 pandemic has highlighted the importance of good health for all of us. We spoke to three experts who shared their tips on achieving the top three high-impact health goals, with simple lifestyle tweaks.
First, set realistic and measurable goals. Clinical hypnotherapist and author Mai Elsayed (@Talkbittersweet) advises: “Create a plan with a long term vision. Then, set short-term goals – small steps that take you closer to your target. The human psyche resists change as that’s how neuropathways work. The more we think or behave in a certain way, the stronger the neuropathways of that behaviour become. The good news is that these neuropathways can be redirected, and new pathways created due to the neuroplasticity of the human brain.”
#1 Get moving
Sitting is the new smoking. Remote work has forced us into sedentary lifestyles, which in turn leads to a spike in non-communicable diseases such as cancer, diabetes and heart disease. They are responsible for 7 of the top 10 causes of death as per WHO’s latest Global Health Estimates.
Dr. Nazir Al Jaghbeer, UAE-based family medicine physician recommends setting your timer to get away from your desk, stretch, walk, drink a glass of water or chat with a family member. “Low levels of activity can lead to cardiovascular issues, weight gain, obesity, and even depression. It is important to keep moving – 30 minutes of activity a day is an achievable target for most people. If you start with an activity you enjoy, such as dance or swimming or walking, you are more likely to keep up with it.”
The pandemic upended lives. More people are staying home or grappling with unforeseen challenges. Elsayed recommends a shift in perspective. “Rather than affixing labels such as positive or negative to situations, and manifesting a blockage that hinders growth and evolution, shift your perception of what is negative. Transform the blockage into a diversion on the path of life which will take you to a better place. Believe that everything happens for a reason and perceive the event to be part of a process.”
She adds: “Whether it is in your professional or personal life, there is always room for improvement. To walk a few minutes is better than not getting off the sofa at all. Remind yourself that it’s ok to ask for help or that trying a new experience may turn it into a hobby. Growth only happens when we break out of our comfort zone.”
#2 Quit Smoking
Quitting cigarettes is the best thing you can do for your health in 2021. Cigarette smoke contains thousands of chemicals, many of which have been identified as toxicants and are the primary cause of smoke related diseases.
Dr. Mohammad FawziKatranji, board certified consultant in pulmonary medicine, critical care and internal medicine and pulmonary consultant, Dr. Sulaiman Al Habib Hospital, UAE explains: “Many experts and researchers around the world agree that nicotine, while addictive, is not the primary cause of smoking related diseases such as lung cancer and emphysema but they are primarily caused by the inhalation of toxic chemicals formed in the smoke.”
British psychiatrist Michael Russell suggested people “smoke for the nicotine but die from the tar” in a landmark paper on smoking addiction published in 1971. This idea has shaped the development of alternatives to traditional cigarettes, such as e-cigarettes and heated tobacco products. If you are one of the estimated one billion smokers in the world today and someone that just can’t quit, check out the alternatives.
Dr. Nazir Al Jaghbeer says: “Many public health organizations worldwide acknowledge the absence of combustion in smoke-free alternatives reduces the formation of toxic chemicals in their aerosol. Scientists and medical communities must remain open to innovative science-based products.”
Science-based, smoke-free alternatives deliver nicotine without burning tobacco. By heating an e-liquid or tobacco to a temperature below what is required for combustion (burning) to occur, toxicant levels can be significantly reduced as compared to the levels of toxicants in cigarette smoke.
#3 Cut out sugar
High intake of sugar has triggered an epidemic of diabetes and obesity. Surprisingly hard to cut out, sugar is culturally associated with celebrations and happy occasions. The American Heart Association advises women should consume no more than six teaspoons of sugar daily (100 calories), men should aim for less than nine teaspoons (150 calories). Thanks to the hidden sugars in factory-produced foodstuffs, we are typically consuming three to four times that amount.
Elsayed explains: “At times we try to change but revert to our old habits. There are many reasons why it is so difficult to alter even what we believe to be harmful to our wellbeing. Our fundamental belief system, which is a big part of our built-in survival kit, plays a major role in getting rid of habits. Sometimes this survival kit is filled in by merely observing the way parents and friends interact and behave. Changing our belief system is difficult, even though many of the theories can be ‘false beliefs’.”
Small consistent changes will ensure you achieve your health goals. Quitting sugar cold turkey can be hard – instead try to gradually cut down. Dr Nazir Al Jaghbeer advises, “Start with moving away from grain-based commercial breakfast cereals which can be loaded with hidden sugars. Opt for traditional choices such as eggs, oatmeal, labneh and fruit instead.”
Reprogram your thinking to try out your new changed lifestyle tweaks for at least three weeks. Remember, to cultivate any good habit, it needs to be practised for at least 21 days whether it is not smoking, cutting out sugar or becoming more active. Here’s to a healthier you in 2021.