Healthy Resolutions for 2020

Every year, Hoosiers make New Year’s resolutions. Losing weight, eating healthy, getting fit, and quitting tobacco all make the top of the list. But by the end of January, the majority of those goals have been abandoned, leaving many feeling discouraged and disappointed in themselves. But it doesn't have to be this way. Sometimes healthy resolutions can be unrealistic or too broad to actually accomplish. So think of several small, more achievable goals that will eventually lead to your ultimate goal--living a healthier life.

The first step to success with your New Year’s resolutions? Don’t think of them as just “New Year” resolutions. View it as a healthy lifestyle change you are committed to working at throughout the year. Your health is worth it.

1.     Move more throughout the day. This doesn’t have to involve hitting the gym for 45 minutes every day, although that can certainly help. This can be as simple as walking up the escalator or taking the stairs. Park farther away in parking lots. Go for a stroll around the office once an hour. Get outside for 10 minutes a day. Stretch while watching TV. The little things will all add up. Sign up for Purdue Extensions free “Get Walking” program by emailing mparcell@purdue.edu  

2.     Be more thoughtful about what you eat and drink. Drink a glass of water when you wake up in the morning. Take your coffee or tea without sweetener. Focus on chewing all the food in your mouth before taking another bite and savor the taste. Ditch soda for a day, or a week. Take healthy snacks to work – a homemade trail mix is easy and requires no cooking. Make a list for the grocery store and stick to it. You’ll save money and ignore any last-minute cravings. Each local library in Dearborn County has a “coupon box” where you can go and get coupons for items you might need or drop off coupons for things you don’t!

3.     Take care of yourself. Feel stress coming on? Focus on your breathing. Stay off of social media for 24 hours to see how it feels not being "connected." Read a book – it’s good for you mind. Plan a vacation — little or big. Taking a break from the “norm” will make you feel replenished and rejuvenated. Give yourself an at-home spa day — a bath can help you relax and wind down after a long day. Spend more time with family and friends – pick up the phone and call a friend you haven’t talked to in a while. Below is a printable breathing calendar to help you stop and take those thoughtful breaths.

4.     Sleep more. This one is always hard, but try these simple tips to be more restful. Turn off all electronics 20 minutes before you go to bed. Put the alarm in a location where you’re forced to get up to turn it off. You’ll be less likely to hit the snooze button. Speaking of the snooze button, resist the urge to use it. That eight extra minutes of sleep may seem really appealing, but it disrupts your circadian rhythm and can make you more tired during the day.

5.     Quit Nicotine use. Did you know that it can take a former nicotine user as many as seven quit attempts before they are successful? If you’re a nicotine user, the best thing you can do in 2020 is to make a quit plan.

Quit plans can improve your chances of quitting for good. They combine strategies to keep you motivated to quit, and they also help identify challenges you might face and ways to overcome them. A trained quit coach at 1-800-Quit-Now can help create the right plan for you.

Tips for success:

·          Make the decision – Set a quit date and stick to it. Think about your reasons and motivations for quitting.

·          Build a support system – Tell your family, friends and co-workers that you plan to quit. Get the professional help you need to succeed.

·          Ask for medication and use it correctly – Talk with your health care provider about nicotine replacement therapy or other options.

·          Learn new behaviors and skills – Change your daily routine and remove triggers of using tobacco.

·          Be prepared to fight – Relapse or difficult times may occur, but don’t let small mistakes discourage you or make you give up altogether.

You can get free, confidential help by calling 1-800-Quit-Now or visit QuitNowIndiana.com.

Resolutions can be hard, but be patient. It can take some time to make a complete lifestyle change. Remember it’s OK to slip up sometimes – just remember to get back on track before you lose your motivation. You can make 2020 your healthiest and happiest year yet.

Gov. Holcomb is calling for raising the age to purchase tobacco and e-cigarettes from 18 to 21 and enhancing enforcement to prevent underage buyers as a part of his 2020 Next Level agenda.

Indiana has a higher than the national average rate of high school smoking, and an above average rate of adult smoking as well. An estimated 151,000 children now under the age of 18 will eventually die prematurely due to smoking, with 3,700 children becoming daily smokers each year. The result is an annual health care cost of $2.93 billion that is directly caused by smoking, and another $3.17 billion in lost productivity. The state spends only 12.1% of the CDC recommended amount on tobacco prevention.  

On average, U.S. youth try cigarettes for the first time at age 13.7.
The primary source of tobacco products for underage smokers are their 18 to 20 year old peers.
Because 80 percent of high schoolers turn 18 before they graduate, youth have easy access to tobacco  through their peers.

When properly enforced, Tobacco 21 laws disrupt the social availability of cigarettes and other tobacco products to young people. Since the adolescent brain is not fully developed until the early twenties, preventative measures to keep Nicotine away from young minds is one of the best tools for long term success.

“Tobacco 21 works by putting the legal purchasers outside the social circles of most high school students, making it more difficult for 15 to 17 year-olds to pass as legal purchasers or have legal purchasers as a friend.” -Rob Crane, MD President Preventing Tobacco Addiction Foundation 

To find out more about Tobacco 21 laws go to tobacco21.org

Behind the Haze

The Indiana State Department of Health announced that a public awareness campaign, "Behind The Haze," will launch to educate the youth about the dangers of e-cigarettes. “The speed at which vaping is increasing among youth is alarming, and we must protect children from a lifetime of nicotine addiction,” Governor Holcomb said. “These efforts will help curb youth vaping, educate the public on health risks and provide resources to help people who want to quit.”Since 2012, there has been a more than a 350 percent increase in middle and high school use of vapes in Indiana."Most teens don’t really know what these products contain,” Dr. Kris Box -Indiana State Health Commissioner said. “We hope that this campaign educates youth about what they could be putting into their bodies and helps protect them from the lung injuries and nicotine addiction that we are seeing across our state.”Prevention, education and cessation are the three-part Vape-Free Indiana initiative that make up "Behind the Haze." More than 32,000 students in 52 schools are expected to be reach by convocations, featuring the "Sweet Deception" program. Details and resources can be found at vape free Indiana. Director of the Tobacco Prevention and Cessation Commission, Miranda Spitznagle, explained that the reason behind implementing this campaign is because of the success seen in other states. “We know that young people are more likely to pay attention to a message designed to change their behaviors when it’s delivered by their peers,” Spitznagle said. “This campaign speaks to youth in clear, no-nonsense language and will reach them on media platforms that they’re most likely to use, like Instagram and Facebook.”  You can check it out at Behindthehaze.com