Weight, sleep, diet, heart health, sport… Here are the 10 healthy resolutions to take for the new year 2023 in order to get back in shape while having fun!
1. Get enough sleep
According to the Weekly Epidemiological Bulletin (BEH) of Public Health France (2019), more than a third of French people (35.9%) sleep less than 6 hours per night and more than a quarter (27.7%) are in sleep debt, which corresponds to a sleep time lower than their needs. However, sleep is not « just to get back in shape », it is essential to preserve your immune system, clean your brain of cellular waste stored during the day, stimulate and consolidate learning, strengthen memory, allow cell regeneration. , participate in the proper functioning of the heart, regulate its metabolism ( appetite, stress, irritability …) and its emotions. For an adult,the ideal sleep time is 7 to 9 hours per night ,” says Dr. Sylvie Royant-Parola, psychiatrist and sleep specialist, when asked about the ideal sleep duration in March 2019.
2. 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 sustain over the long term . What is needed is to get back to good habits. » Ditch the tempting diets, they have proven to be ineffective in the short and long term. In the end, you end up with more pounds and zero morale. Above all, start by learning to listen to your body and follow your own diet It is simply a question of rediscovering 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 rhythm and your own needs ,” says Dr. Boris Hansel, endocrinologist and nutrition specialist.
3. 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 can determine through tests your levels of physical dependence and motivation and measure the carbon monoxide in the air. expired. 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 , it reduces the lack and decreases the pleasure of smoking. On a daily basis, there are various tips for resisting the urge to smoke: drink a large glass of water, brush your teeth or even call a friend », recommends Dr Philippe Guichenez, tobacco specialist.
4. Go to the dentist regularly
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 scaling every year to perfectly remove tartar. Dental plaque is made up of saliva, food debris and bacteria. When it is not completely removed by brushing, it calcifies to the point of form tartar. Irritant and rich in germs, it promotes the development of gingival and periodontal diseases « , explains Dr. Christophe Lequart, dental surgeon.
5. Take care of your heart
Heart disease also affects women, especially after menopause when estrogen secretion stops and no longer has a protective effect on the heart. To do this, do gentle endurance physical activity for 20 to 30 minutes, 3 to 4 times a week . Objectives: burn calories and increase muscle mass. And for that, you don’t need to be sporty: an invigorating walk with friends, a bit of cycling, swimming sessions are suitable . Another piece of advice: cardiovascular prevention also involves a healthy lifestyle and stress management. Avoid stimulants such as cigarettes, alcohol, coffee, and even tea . Unwind, relax, learn to breathe better and be positive!
6. Eat more balanced
It may be a stretch, but » 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 not store fat at night. What to eat? Fruits, vegetables, whole grains, white meat, fish… « , recommends Dr. Jean-Loup Dervaux, author of « Infarcts and cardiovascular disease in women «
7. Avoid snacking between meals
This year, 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: a 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. Then, I would advise not to forbid you foods that make you happy. They are a pick-me-up against the stress and worries of everyday life, they are good for your morale. On the other hand,rather than eating 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.
8. Have your eyesight checked
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. If you wear contact lenses, be aware that you must consult every year because they are likely to damage your eyes , especially if they are badly worn or worn too much. After 40, visual problem or not, you have to 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 dowhen you notice a regular gene in front of your computer , it is to go to consult the ophthalmologist to check your visual acuity. Screens are wrongly blamed. In fact, they very often only reveal a lack of visual correction, ” advises Dr. Jean-Michel Muratet,
9. Return (seriously) to sport
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 key ring 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 : walkingor the exercise bike, 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 sporting activity during your leisure time : swimming, a dance class, tennis games… « , explains Dr Boris Hansel, endocrinologist and specialist in nutrition
10. Watch her breasts
If you’re over 50 and haven’t had a mammogram recently, now is the time to schedule one. Indeed, organized screening for breast cancer 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. You should also schedule an appointment with your gynecologist for a regular clinical breast exam, at least once a year . On the prevention side, do not forget the usual recommendations, which also apply to protect yourself from breast cancer : at least 5 fruits and vegetables a day, exercise regularly, a varied diet, not too much alcohol and not too much saturated fat. » 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 Dr Guichenez, Hansel, Dervaux, Lequart, Muratet, Azam and Delaloge. The comments were collected in 2011 by Anne Xaillé.