Resolutely healthy: make 2005 your best year yet

Better Nutrition, Jan, 2005 by Marilu Henner

Yikes! It's 2005. And you know what that means--it's time for New Year's resolutions. Resolutions are popular because everyone feels they could use a little improvement. Unfortunately, many people barely get out of the starting gate before they stumble. The biggest reason most people fail is that they try to fix too much at once--join a gym, get out of debt, floss after meals and have thinner thighs in 30 days.

If this sounds familiar, I suggest you narrow it down to just one--but make it a big one! In fact, why not resolve to make "health" your No. 1 priority this year?

What does that mean? It means that before every decision you make, ask yourself, "What is the healthiest choice I can make?" If you smoke or drink too much, you know the answer. But if you're simply aiming for a healthier lifestyle, your direction is harder to define. It's worth the effort though, because once you've got a handle on your health, everything else falls into place.

Make It a Game

The reasons to make health your priority are obvious, but there is a downside. Most resolutions, such as losing 10 pounds, saving money or organizing your home, are easier to tackle because they can be measured tangibly. We can check our progress along the way with pounds lost, dollars gained and living space freed. It makes a game out of it, which feeds our motivation. However, we often get so obsessed with winning the game that we forget our main objective.

For example, if you're trying to lose 20 pounds, you may compromise your health by starving yourself or by following a fad diet just to "win." We all know that our health is a greater priority than fast weight loss. But watching those numbers drop on the scale is more fun than a vague promise to be healthier.

By the Numbers

So let's make being healthy a game too. Here's what I propose: Since numbers help us measure our progress, let's do exactly that with health. Start by getting your current health stats--know your numbers! There are several stats to measure your health. Doctors do it all the time. The most efficient way to go about this is to get a complete physical including blood work, and then follow your physician's advice as to what areas need to be addressed.

A simpler approach that you can start right away is to gather the big three health stats yourself--body mass index (BMI), blood cholesterol and blood pressure. High numbers in these three measurements indicate greater odds for heart disease, stroke, diabetes and many other life-threatening illnesses. And bringing them down to healthy levels would be one of the nicest gifts you could give yourself this year.

Body Mass Index (BMI)

As you probably know, this number indicates our percentage of body fat and is a more accurate measurement than our weight alone to help us determine how overweight (or underweight) we are. The formula to determine BMI is BMI=kg/m2, which is your weight in kilograms divided by your height in meters squared. An easy way to figure this number out is to go to the following Web site, which calculates BMI from your height and weight in inches and pounds, and tells you where your BMI falls on the scale from too high to too low: www.consumer.gov/weightloss/bmi.htm. (The normal range is generally 18.5-24.9.)

Years ago, when I was 174 pounds with a BMI of 27, I knew I wasn't healthy. Having lost both of my parents while they were in their 50s, I was determined not to let anyone else in my family stiffer the same fate. And how did I do it? How did I change my BMI from 27.2 to 18.9?

I did enough research to realize that the healthiest way to live (and lose weight) is to eat a whole-foods diet of mostly vegetables, fruits, nuts, legumes and whole grains; to avoid dairy, meat and sugar; and to cut back on processed foods.

Blood Cholesterol

Cholesterol is essential for important body functions, such as producing new cells. But eating heavy animal proteins can raise cholesterol levels in the blood to unhealthy levels. A year after my father died of a heart attack at 52, I had my cholesterol measured, and it was 237. I was 18 and weighed 174 pounds. But my epiphany didn't come until 8 years later, after my mother died of arthritis at 58. But when I saw the light and started eating better, one of the first things that changed was my cholesterol. Today, I'm in the 130-150 range because of the way I eat, exercise and manage stress. In fact, I've had one doctor tell me that--based on my family's history--were it not for my healthful habits, I'd be a "walking time bomb!"

A blood test is used to measure total cholesterol, LDL (bad cholesterol) and HDL (good cholesterol). Doctors usually perform these tests, but they are sometimes offered at pharmacies. Home testing kits are available, but they can be expensive.

The best way to lower cholesterol is the same as for lowering BMI: Eat a natural whole-foods diet; avoid animal proteins and processed foods; exercise daily; and limit alcohol.

Blood Pressure (BP)

Along with obesity (and most likely because of it), high blood pressure is back on the rise. High blood pressure is something to worry about too. For every 20-over-10-point increase above normal, your risk for heart disease and stroke nearly doubles. And the guidelines have changed. Doctors now want your BP below 120 over 80, instead of below 140 over 90, as recommended in the past.