Health Tips to Embrace in the New Year

HAMILTON, NEW JERSEY - Every new year, millions of people resolve to be fitter and healthier. By February, though, a lot of those well-meaning folks have given up, thinking they're too old or out of shape to see any real change. Nothing could be further from the truth. Even small lifestyle changes can have a big impact. Whether you're 30 or 80, make a commitment to improve your health this year by following these seven resolutions.

1. Get Moving
   Exercise may be the most important factor in a healthy lifestyle-at any age. Exercise can help reduce body fat, lower blood pressure, decrease total cholesterol and increase HDL or "good" cholesterol, lower blood glucose levels, increase strength and flexibility, and even improve our mood.
   
   You don't have to be a super-athlete to see results. "Just be in motion," says Pam Jones, RN, BS, HNC, Integrative Therapy Nurse with RWJ Hamilton. "The more we do, the healthier we are."
2. "Trans"-cend Fats
   "Along with exercise and smoking cessation, diet is the cornerstone of a healthy lifestyle," Kanwal Singh, chief clinical dietitian at RWJ Hamilton says. She points to high levels of unhealthy fats and sugar as the primary ingredients of a poor diet.
   
   Singh's advice: Avoid processed foods that contain trans fats and eat a diet rich in whole grains, fruits and vegetables. Not only can a healthy diet help you maintain an appropriate weight, it can also help reduce cholesterol and improve overall health.
3. Become a Former Smoker
   Although it is never too late to quit smoking, the earlier you do, the better. Research has shown that from five to 15 years after quitting smoking, the risk of stroke is the same as for people who've never smoked. Being smoke-free for 10 years reduces the risk of lung cancer to one-half that of smokers. People who quit smoking also may be able to reverse hardened arteries and decrease high blood pressure.
   
   Take the plunge—enroll in a tobacco dependence treatment program at RWJ Hamilton and meet with certified counselors from the Trenton Tobacco Quit Center.
4. Screen Out the Sun
   There's no such thing as a "healthy tan." Sun exposure ranks ahead of cigarette smoking and poor diet as a cause of rapidly aging skin. More worrisome, however, is the threat of skin cancer. While you can't undo previous sun damage, you can take steps to prevent additional damage. Use sunscreen with an SPF (sun protection factor) of at least 15. Look for broad-spectrum products that protect against both UVB and UVA rays. Sunscreen should be applied daily, regardless of whether you are spending time in the sun. Wear hats and sunglasses while you're outdoors, too.
5. De-Stress Yourself
   Not only can a busy lifestyle keep us from getting the exercise we need, it can also cause stress. Stress can affect our mood, making us irritable or simply forgetful. Left unchecked, however, stress can lead to high blood pressure, elevated cholesterol levels, even rapid aging.
   
   Once you've identified the sources of your stress, take steps to alleviate some of it. Exercise has been found to be effective in relieving stress, and so have activities like meditation and yoga. The key, Jones says, is to "find stress-relief techniques that work for you, and do them every day. Try one of our relaxation classes at the RWJ Hamilton Academy of Integrative Therapy."
6. Laugh It Up
   Laughter may not be the best medicine, but it is surprisingly effective. While the idea has been around for a while, more studies are confirming the anecdotal evidence. "People who laugh tend to be healthier people," Jones says. "In study after study, hostility and anger are associated with disease, and humor with health. Join us for our Laughter Class on Wednesday evening, February 7, at the RWJ Hamilton Center for Health & Wellness."

More About RWJ Hamilton
Robert Wood Johnson University Hospital Hamilton (RWJ Hamilton) is the only New Jersey hospital to receive the Malcolm Baldrige National Quality Award. Located in Hamilton Township, NJ, the hospital is part of the RWJ Health System and Network and is affiliated with the University of Medicine and Dentistry New Jersey-RWJ Medical School and the Cancer Institute of New Jersey.

The RWJ Hamilton Health Care Corporation serves communities within a five-county area and includes an acute care hospital, the Cancer Institute of New Jersey Hamilton, three affiliated medical groups, seven Lakeview Child Centers, and the RWJ Hamilton Center for Health & Wellness, home of a medically-based fitness center and the hospital's extensive community education program. Over 1,900 hospital employees and 650 medical staff physicians share RWJ Hamilton's passion for Excellence Through Service. For more information, visit www.rwjhamilton.org.