Hands up if these scenarios are familiar:
• You get the exercise bike/treadmill/elliptical you wanted for Christmas, but by April, the machine has been moved to the basement for lack of use.
• You sign up for the weight loss plan that promises pounds will fly off your hips without you having to give up the foods you love. It works for awhile, until one day you discover you weigh more than you ever did.
• You decide to give up smoking, but put it off until next week when you’re not so stressed.
Motivation expert Michael Vallis say most people fall into a pattern. They start out with the best intentions and do well for a little while … but then fall back into old habits. It’s a classic health trap: two steps forward, three steps back.
And that’s a problem. People end up feeling bad about themselves. Moreover, the two-steps-forward-three-steps-back dance ends up increasing the health problems the behavioral changes were supposed to address in the first place.
But people concerned about their health can not only start a new behavior but continue it if they’re honest and realistic about their motivation, says Dr. Vallis, health psychologist with Capital Health and professor of psychiatry and psychology at Dalhousie University. His main area of expertise is in adult health psychology, with an emphasis on diabetes, gastroenterology, cardiovascular risk and obesity.
“People really need to identify personal and meaningful motivations,” says Dr. Vallis, 53, a father of three children. “What’s going to keep you going when it gets hard?” (Some questions to ask yourself: Do you think your behaviour is a problem? How distressed are you about your behaviour? Are you interested in doing anything to change this behaviour? Are you ready to take action now?)
Next, the person has to change their behavior by laying out “smart, specific goals.” In other words, you can’t just resolve to “get more active,” you’ve got to identify when and for how long you’ll do an exercise, whether it’s yoga or swimming or cycling. “Get more active” turns into “I’m going to go for a brisk, hour-long walk on Thursday night at 6 p.m.”
The third part of making change stick is to recognize the role emotion plays in your health and coming up with strategies to cope without resorting to destructive behavior, for example, eating when you’re feeling down, or lighting up a cigarette when you’re in a social situation.
“Stress is what is going to knock people off the best-laid plans,” says Dr. Vallis. “All these unhealthy things—eating the whole carton of ice cream, drinking, smoking—are ways of medicating anxieties.
“If an unhealthy behavior serves a purpose for the patient, it’s important to ‘replace the function’ of that behavior. So, an emotional eater will often be unsuccessful at weight loss until they develop alternative methods of coping with their emotions other than eating.”
The Dartmouth, Nova Scotia native not only talks the talk, he runs. When his father died of cardiovascular disease at the age of 57, he realized he was at risk for heart disease, too. He started running when he was in graduate school and now “can’t not run—it’s part of my lifestyle.”
He says health professionals have to be good role models; it’s no longer acceptable for nurses or doctors to preach healthy living if they’re eating poutine in the hospital cafeteria or smoking on the sidewalk between patient appointments. He’s been doing training sessions with health professionals to get his message on motivation out to more people than he could reach one on one.
For more information on making a health plan and sticking to it, check out the website, http://knowyourratio.com.
Fixating on faces
26.01.2017 | California Institute of Technology
Internet use in class tied to lower test scores
16.12.2016 | Michigan State University
In the field of nanoscience, an international team of physicists with participants from Konstanz has achieved a breakthrough in understanding heat transport
Cells need to repair damaged DNA in our genes to prevent the development of cancer and other diseases. Our cells therefore activate and send “repair-proteins”...
The Fraunhofer IWS Dresden and Technische Universität Dresden inaugurated their jointly operated Center for Additive Manufacturing Dresden (AMCD) with a festive ceremony on February 7, 2017. Scientists from various disciplines perform research on materials, additive manufacturing processes and innovative technologies, which build up components in a layer by layer process. This technology opens up new horizons for component design and combinations of functions. For example during fabrication, electrical conductors and sensors are already able to be additively manufactured into components. They provide information about stress conditions of a product during operation.
The 3D-printing technology, or additive manufacturing as it is often called, has long made the step out of scientific research laboratories into industrial...
Nature does amazing things with limited design materials. Grass, for example, can support its own weight, resist strong wind loads, and recover after being...
Nanometer-scale magnetic perforated grids could create new possibilities for computing. Together with international colleagues, scientists from the Helmholtz Zentrum Dresden-Rossendorf (HZDR) have shown how a cobalt grid can be reliably programmed at room temperature. In addition they discovered that for every hole ("antidot") three magnetic states can be configured. The results have been published in the journal "Scientific Reports".
Physicist Dr. Rantej Bali from the HZDR, together with scientists from Singapore and Australia, designed a special grid structure in a thin layer of cobalt in...
13.02.2017 | Event News
10.02.2017 | Event News
09.02.2017 | Event News
17.02.2017 | Medical Engineering
17.02.2017 | Medical Engineering
17.02.2017 | Health and Medicine