The New Year, once again, provides us with the opportunity to reflect on the past and to plan for the future. New Year resolutions have a time-honored reputation as the thing to do to make our lives better for the next twelve months. We resolve to watch less TV, drink less, stop smoking and on and on. Weight loss continues to be the number one resolution. The average New Year resolution lasts only about six to eight weeks.

One area where we can all have a significant impact on improving ourselves in the coming year and potentially for the rest of our lives is a resolution to take charge of those aspects of our lives that are impacting our health. Active participation in our health requires that we honestly assess how our behavior is contributing to our health and realistically determine what we are willing to do to make changes that may positively influence our lives. No matter whether we are “healthy” or “ill” we can make changes that can be both preventative and therapeutic. These changes will require personal commitment and active participation but will cost little – in most cases actually save money – and can lead to significant improvement in health and well being.

The number one New Year’s resolution in the United States is for weight loss. Obviously the resolution is short lived; since the percentage of individuals being classified as overweight is increasing by about 0.6 percent each year. Currently 68 percent of US residents meet the criteria for being overweight or obese and have an associated reduced life expectancy. Excess weight is clearly associated with diabetes, hypertension, heart disease, lung disease, degenerative arthritis and decreased activity tolerance. Any weight reduction resolution requires major life-style modification and setting realistic goals (times and target weights).

In addition to calories, dietary sodium and fat may profoundly influence one’s health. The consequences of a positive caloric balance are more obvious than the subtle but none the less serious health risks associated with excess dietary intake of sodium and fat.

Salt, the primary source of dietary sodium, is found in most convenience and/or processed foods. The average US resident consumes about 8.0 gm of salt (3.4 gm of sodium) per day. Current recommendations are for about 6.0 gm of salt (2.4 gm of sodium) which is about one teaspoon. Individuals with hypertension, congestive heart failure and some liver and kidney disorders should be consuming only 3.0 gm of salt (1.2 gm of sodium). To achieve these targets one must become aware of how to read food labels and be informed when eating out. In many individuals excess salt intake is clearly associated with elevated blood pressure and fluid retention. Swelling and heart failure may result from this fluid retention. An estimated 400,000 deaths occur each year as a consequence of excess salt intake.

Dietary intake of saturated fat and cholesterol are known to accelerate the development of atherosclerotic vascular changes with associated heart disease, strokes and vascular dementia. Individuals with high cholesterol should try to maintain a dietary cholesterol intake of 200 mg or less and a fat intake of about 50 gm (about 20 percent of dietary calories). Convenience and/or processed foods typically have higher fat content than selected home-prepared foods. Properly prepared fruits and vegetables provide an excellent source of nutrition without high salt, cholesterol or fat.

Smoking and excess consumption of alcohol are recognized by most as hazardous to your health. There are few advocates for smoking outside the tobacco industry but there is reasonable debate regarding what constitutes excess use of alcohol. Current information suggests that consumption should be limited to one drink for females and two for males. No one should start drinking for health benefits.

Recommendations on behavioral modifications are frequently made as a part of an overall treatment program but are often ignored or forgotten. Incorporating behavioral modification recommendations into New Year resolutions, in my opinion, requires an understanding of the reasons underlying the recommendations. Through information one can often achieve the necessary motivation to modify behavior and sustain the resolve to personally participate in improving health. To take charge of those aspects of our lives and health care in which we have personal control and responsibility is a worthy New Year Resolution with documented benefits. The cost of implementing these changes is small and the potential benefits are great. Take care and have great New Year. Salud!

Charles (Terry) Spalding MD is a career health care provider and educator in Albuquerque, specializing in internal medicine, nephrology, hypertension and clinical pharmacology. Dr. Spalding is CMO of TakeCare and can be reached at Info@TakeCare.us.com or by calling 505-944-5695