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In addition to shopping for gifts and making holiday party plans, the end of the year is also a time when many of us begin thinking about New Year’s resolutions. If you fell short of accomplishing your resolutions last year, this might be a bit of a sore spot. Less than 8% of people actually stick to their resolutions each year, according to some estimates, yet millions of Americans continue to set goals with high hopes of a better year ahead.

Whether you want to lose weight, get organized, or achieve anything else in 2019,it’s all about sticking to your goals. Here are 10 common traits, characteristics, and habits of people who keep their resolutions for self-improvement.

1. Start with specific micro-goals: Goal-setting and resolutions are typically more of a marathon than a sprint. It’s easy to get overwhelmed and give up when your resolution is something big, such as losing 50 pounds, finding your dream job, or traveling around the world. People who actually achieve their resolutions tend to set much smaller micro goals that are ultra-specific and realistic. If your resolution is to eat healthier, one micro-goal might be to start blending fruit and vegetable smoothies for breakfast each day. If your goal is to take up a new hobby, you might resolve to sign up for a class at a local art studio before the end of January.

2. Set resolutions for the right reasons: It’s important to make resolutions that have a deep importance to you rather than things that are expected of you or what someone else wants. Before the end of the year, put some serious thought into what improvements or changes truly matter to you and what you want out of life in 2019. These are the ideas that should guide your resolution-setting behavior, because they are more likely to stick with you and always be in the back of your mind.

3. Document your progress: It’s hard to stay focused on goals if you don’t see yourself making progress. Writing down your successes and challenges on a regular basis helps you stay focused on keeping your resolutions. Jotting down thoughts in a journal or keeping a simple spreadsheet of milestones allows you to assess where you are in your journey and adjust your efforts accordingly.

4. Practice patience and forgiveness: Even with the best of intentions and motivations, it is all too common to lose sight of resolutions when life gets hectic and your attention is needed elsewhere. It takes time to make lasting change, but sometimes all you need is an unexpected breakthrough to make your resolution a reality. Through the ups and downs, practice patience and forgiveness with yourself, acknowledging that no one is perfect and that you are on the right path.

5. Schedule in time to achieve goals: Time is elusive and often slips away from us with busy schedules and competing interests. Chances are that you schedule in time for work tasks and family obligations, so make this the year that you schedule in time for your resolutions, too. This could mean blocking off an hour each day to exercise, occasionally declining social invitations to focus on self-care, or dedicating a Saturday morning each week to searching for a job.

6. Embrace the buddy system: One of the biggest mistakes people make when setting New Year’s resolutions is trying to achieve them alone. Having a buddy alongside you who has similar goals or simply wants to support you can make a huge difference in whether you achieve your resolutions in 2019. If possible, find someone you trust who is reliable and can commit to joining you for healthy meals, exercise, or new hobbies or activities.

7. Consider your budget: You could be the most motivated individual in the world and still not be able to stick to your resolution if finances get in the way. As you are thinking about which resolutions to focus on in 2019, consider your budget and current financial obligations. If money is a concern, consider adjusting your resolution of traveling the world to exploring nearby towns you’ve never visited, or choose new hobbies to pursue that are within your means.

8. Slow down and meditate: It’s easy to get caught up in the hustle and excitement of a new year and lose sight of why you set resolutions in the first place. People who stick to their resolutions tend to be good at slowing down the pace of life, which allows for greater mental clarity. Meditation is a great tool for slowing down the mind and bringing your focus to just one thing, such as the resolution you’re striving to achieve. Take a few deep breaths and make a point to clear your mind and think about your resolution for at least a few minutes each day.

9. Reward yourself for achievements: Resolutions shouldn’t be all about hard work and no fun. That’s why it’s important to reward yourself for achievements you make, no matter how big or how small. If you’ve stuck to your resolution of saving $1,000 a month for the past three months, treat yourself by buying something small that you’ve been wanting for a long time. Occasional rewards provide tangible proof that your resolution plan is working well and that you are improving yourself little by little.

10. Ask others to keep you accountable: People who stick to their resolutions ask others to keep them accountable so that it’s more difficult to fall back into bad habits. Tell as many people as you feel comfortable with what your resolutions are, and encourage them to check in with you periodically for updates on your progress. Simply knowing that a loved one might ask you about your goal and that you’ll feel obligated to provide an honest answer may be enough help you stick to the new goals you’ve set for yourself.

The holidays are a time of celebration and fun, but the hustle and bustle can lead to poor health choices and potential hazards. These 10 tips from the Centers for Disease Control and Prevention will help you and your loved ones enjoy a healthier, safer holiday season:

1. Wash your hands often. It may be the most wonderful time of the year, but holiday gatherings can expose us to colds and flu. Wash your hands often using soap and clean water for at least 20 seconds to help prevent the spread of germs.
2. Make your medical appointments. Now is the time to schedule annual medical exams, when the schedule is more likely to be flexible. Ask your health care providers what exams you need and when to get them. Also make sure you are up to date on your vaccinations, including an annual flu shot. Taking these steps helps prevent disease and save lives. To schedule an appointment with your UAB Medicine provider, please call 205-934-9999 or toll-free 800-822-8816.
3. Manage stress. Keep the holiday season stress under control by finding support, connecting with others, and getting enough sleep.
4. Don’t drink and drive, and stop others from doing so. If your holiday celebration involves alcohol, make sure you have a designated driver, or consider a rideshare app. Drunk driving puts everyone on the road in danger. Choose to not drink and drive, and help others do the same.
5. Celebrate smoke-free. Avoid smoking and secondhand smoke. Smokers face greater health risks, and there’s also a risk for nonsmokers who are exposed to secondhand smoke.
6. Fasten seat belts. Buckle up every time – no matter how short the trip – and encourage passengers to do the same. Make sure children are buckled in using a child safety seat, booster seat, or seat belt, depending on their height, weight, and age.
7. Monitor children. Keep potentially dangerous toys, food, drinks, household items, and other potential hazards out of the reach of children. Protect them from drowning, burns, falls, and other potential accidents.
8. Practice fire safety. Most residential fires happen during the winter months, so don’t leave fireplaces, space heaters, food cooking on stoves, or candles unattended. Have an emergency plan, and practice it regularly.
9. Prepare food safely. Remember these simple steps: Wash hands and surfaces often, avoid cross-contamination, cook meats to the proper temperature, and refrigerate food promptly.
10. Eat healthy, stay active. When indulging in holiday treats, limit the portion sizes and fill up the rest of the plate with fruits and veggies, which are packed with nutrients and help lower your risk for certain diseases. Also, adults should strive to be active for at least 2.5 hours a week (one hour a day for kids and teens).

The holidays are over, and now it’s training season for the 2020 Mercedes-Benz Marathon — a three-day event that caps off with the full 26-mile run on Sunday, February 16 at Railroad Park in downtown Birmingham.

This annual test of endurance and determination was inspired by a father’s promise to his young son, who was facing open-heart surgery at UAB Hospital. Dad promised to run a marathon after his son pulled through surgery, and they both overcame their challenges. Now in its 18th year, the Mercedes-Benz Marathon is a beloved Birmingham tradition that benefits the Bell Center for Early Intervention Programs and other local children’s charities.

Running a marathon is excellent exercise and one of the greatest challenges you can work toward. However, UAB Medicine orthopaedic surgeon Michael Johnson, MD, says he sees a significant increase in overuse injuries during December and January among runners training for the Mercedes-Benz Marathon. As a specialist in foot and ankle disease, injuries, and pain management, Dr. Johnson has seen the damaging effects of marathon training first-hand. If you are planning to participate, check out these 10 marathon training tips to help protect your body as you get ready for race day.

1. Get your general health and running form evaluated by a professional. Before diving into your marathon training, it is smart to get a medical exam to make sure you are in good racing condition. Many people suffer from running-related injuries each year, mostly located at the knee, so it’s also wise to have your running form evaluated by a professional as a preventive measure.

“If you have a history of orthopaedic injury, ensure you have the strength needed to safely begin training,” Dr. Johnson says. “Neglected sprains and strains can become very symptomatic if poor running form is not corrected early. Even experienced runners often have a muscle imbalance that can lead to injury. An investment in evaluation of your running form prior to starting training can identify these issues, so that treatment can start to address them prior to any injury.”

2. Start training early before the race. Marathon training is not something to be taken lightly, as it requires months of planning and preparation to accomplish safely and effectively. Experienced runners should begin training at least 12-20 weeks before the big race. Meanwhile, novice runners often need at least nine months to safely progress to the total mileage needed to complete a marathon.

“Be aware of the surfaces you are running on,” Dr. Johnson says. “In Birmingham, roads can have significant slopes (camber), and if you run the same way every time, this slope can lead to injures from the consistent uphill and downhill slopes of the road, giving you a leg length discrepancy.”

3. Always stretch before training. Stretching is an essential part of the training regimen for any type of exercise, including before and after marathon training runs. Dr. Johnson recommends dynamic stretching and muscle activation prior to activity, followed by static stretching and foam rolling after running.

“It is important to stretch, even on off days, to maintain flexibility and protect the body from overuse injuries,” he says. “Focus on those muscles most likely to get tight in runners – calves, hip flexors, and hamstrings. Also, incorporate plantar fascia stretching and intrinsic foot muscle strengthening.”

4. Slowly build up your mileage. Safe marathon training requires a slow and steady building up of mileage, about 5-10% per week. If you increase your mileage or running intensity too quickly, you increase your risk of developing an overuse injury.

“Understand what your current capabilities and fitness are,” Dr. Johnson says. “If you’ve never run before, adding just 5% per week is safest. If you already have a stable base of mileage, you still have to progress at a safe rate, around 10% per week. Also, it’s not just mileage you have to watch for, because speed, intervals, and hills must also be increased at safe rates.”

5. Invest in supportive shoes and socks. Supportive shoes and socks are a must when training for a marathon, so consider visiting your local running store to have your foot shape assessed and get recommendations on the best options for your feet.

“It is important to buy shoes slightly larger than you would normally wear, to accommodate the foot swelling that will happen with prolonged mileage,” Dr. Johnson says. “No shoe is right for every person. Also, shoes wear out, so keep track of the miles you have on your shoes and replace them after 200-300 miles.”

6. Listen to your body when you feel pain. Most marathon runners will experience pain at some point in their training, but soreness that persists despite rest warrants an evaluation by a sports medicine provider.

“If you need to limit running to allow an injury to heal, cycling, rowing, water running, and swimming are great ways to maintain your cardiovascular fitness,” he says. “RICE (rest, ice, compression, elevation) is old-fashioned but still very applicable in these situations. Don’t over-train, as this can deplete your body’s resources and lead to fatigue, loss of motivation, and a weak immune system, ultimately predisposing you to illness.”

7. Cross-train with other exercises besides running. It’s easy to get caught up in running as your sole form of exercise when you’re training for a marathon, but aim to switch things up occasionally with biking, swimming, weightlifting, and other activities you enjoy.

“Specific strengthening of muscles that assist in stabilization, such as gluteal muscles and abdominal muscles, is helpful,” Dr. Johnson says. “Changing from road running to trail running for a few workouts is also helpful, as the surface is softer and the stride lengths are different, which again activates a different set of muscles.”

8. Strengthen your core and improve balance. You can do your body a lot of good by prioritizing core-strengthening and balance-improving exercises. In fact, many overuse injuries occur due to a weak core and weak hip-stabilizing muscles. “Weakness in these muscles places the knees and ankles in a poor position, thereby predisposing them to overuse injuries due to abnormal loading,” Dr. Johnson explains.

9. Pay attention to hydration and nutrition. Don’t forget to drink plenty of water and eat healthy foods while training for the marathon, because your body needs adequate hydration and nutrition perhaps more now than ever before. Training breaks down muscles, so you need to refuel your body with healthy, whole, and natural fuels that rebuild your muscles and fuel you for the next training session.

“Ensure that you are hydrated prior to your training, and avoid trying new supplements, gels, foods, and drinks on race day,” Dr. Johnson says. “Your body is not used to these foods, so they can cause untimely gastrointestinal distress.”

10. Practice good cool-down habits. When you finish a training run, don’t rush through your cool-down or diminish its value, because this is what helps lower your heart rate back down to a normal level and helps you recover, so you can keep training on a frequent basis. Stretching and using a foam roller are great cool-down habits to get into after runs. For post-training nutrition, Dr. Johnson recommends eating a healthy mix of carbs and protein 30-45 minutes after your workout to refuel your body’s depleted resources.

Click here to learn more about sports medicine services at UAB Medicine.

A birth defect is a condition that is present when a baby is born, though it may not be noticed until later in life. Some birth defects are inherited from parents, while others are caused by problems in the parts of a person’s cells known as chromosomes. A small number of birth defects are caused by exposure during pregnancy to certain medications, infections, and chemicals.

For many birth defects, the cause is not known, which usually makes them hard to prevent. However, there are things you can do to take control of your health and reduce your baby’s risk of birth defects:

1. Don’t drink alcohol during pregnancy. Alcohol can interfere with the normal growth of the fetus and cause birth defects. When a woman drinks during pregnancy, her fetus can develop physical, intellectual, behavioral, and learning disabilities that can last a lifetime. This is more likely for women who drink a lot of alcohol throughout pregnancy, but no amount of alcohol is safe for a fetus, so it’s best to avoid it altogether.
2. Don’t use illicit drugs. Taking illegal drugs (heroin, cocaine, methamphetamines, etc.) early in pregnancy can increase the chance of birth defects. It also can cause preterm birth, low birth weight, and even stillbirth.
3. Maintain a healthy weight. Women who are obese (defined as a body mass index, or BMI, above 30) when they get pregnant are at an increased risk of having a baby with birth defects. The most common defects in newborns of obese women are heart and spine problems and a cleft palate (an opening or split in the roof of the mouth). The best way to decrease this risk is to lose weight before pregnancy.
4. Take a daily multivitamin with the right amount of folic acid. When women become pregnant, their daily need for vitamins and minerals increases. Almost all prenatal vitamins contain the recommended amounts of the vitamins and minerals needed during pregnancy, including iron, vitamins A/C/D, and folic acid. Folic acid is the most important of these in helping prevent birth defects, and taking 400 micrograms at least one month prior to pregnancy helps prevent major birth defects of the spine. For that reason, all women of reproductive age should consider taking prenatal vitamins, even if they aren’t pregnant.
5. Optimize your medications before pregnancy. Many medications are associated with birth defects. If you are pregnant or thinking about getting pregnant in the near future, tell that to any health care providers who prescribe you drugs, so they can make sure your medication is compatible with pregnancy. In some cases, pregnancy may even need to be delayed until the medication is completely out of your system. DO NOT STOP any medication without first talking to your prescribing doctor, because a worsening of your medical condition may be more harmful to your baby then the risk of the medication. Once pregnant, check with your OB/GYN or other health care professional before taking common over-the-counter drugs – including pain relievers, allergy medications, and herbal products – to make sure they are safe during pregnancy. As a general rule, you should use caution with any over-the-counter drugs in the first trimester and moderate their use throughout the remainder of the pregnancy.
6. Avoid known harmful agents. Some environmental agents can increase the risk of birth defects. For those who live or work near ongoing lead exposure, alternative arrangements should be strongly considered to limit this exposure prior to attempting pregnancy. Avoid taking in a large amount of vitamin A, which has been linked to severe birth defects. If you avoid high-dose supplements, you likely will stay under the recommended 10,000 international units (IUs) of vitamin A per day. It’s also important to limit your exposure to mercury by not eating fish with high mercury content, such as shark, swordfish, king mackerel, and tilefish. You do not have to avoid all fish during pregnancy; in fact, eating 8-12 ounces of fish or shellfish helps provide valuable nutrients for a pregnant woman and her growing fetus.
7. Optimize any medical conditions before pregnancy. For women with medical conditions, doing your best to stabilize them prior to pregnancy will decrease the chance of birth defects. Women with uncontrolled diabetes have an increased risk of problems in the brain, heart and spine. Women with high blood pressure have an increased risk of poor placental blood flow, which can cause inappropriate development and growth in some of the fetal organs. If you have a medical condition, see your OB/GYN or other health care provider to discuss any lifestyle or medication changes that can help control your condition before you try to get pregnant.
8. Prevent infections. One of the most feared causes of birth defects is unintended infections. Not all infections can be prevented, but certain things can be done to decrease this risk. Avoid traveling to remote areas with poor sanitation, don’t eat raw or undercooked meat, and wash all fruits and vegetables before eating them. Avoid contact with animal feces, such as changing a cat’s litter box. Avoid continuous exposure to sexually transmitted infections, and treat them before pregnancy if you are infected. For women who work with young children, take steps to prevent infection, including washing your hands frequently and wearing gloves when changing diapers.
9. Stay up to date on all vaccines. Infections such as measles, rubella (German measles), and varicella (chickenpox) can cause major birth defects when a mother is infected during pregnancy. The good news is that most of these have vaccines that can greatly decrease your chance of infection. However, most of these vaccines cannot be given during pregnancy, so you should be up to date on all vaccines prior to pregnancy.
10. Talk to your doctor about the best time to get pregnant. For women who don’t have major risk factors and are in good health, there is no better time to get pregnant then the present. However, it is always good to confirm this with your women’s health care provider, to make sure there are no obvious risk factors that can be addressed prior to attempting conception. Scheduling a doctor visit before getting pregnant is a great way to get advice on general lifestyle changes, including diet and exercise, as well as information on any individual factors you may have that can increase the risk of having a child with a birth defect.

Click here for information on UAB Women & Infants Services.

An additional 31 million people are now classified as hypertensive, or having high blood pressure, according to a study that looks at the impact of the new American College of Cardiology and American Heart Association hypertension guideline. The guideline, released by the American College of Cardiology and the American Heart Association in November, lowered the blood pressure levels used to define hypertension from 140/90 mm Hg to 130/80 mm Hg.

The study, led by Paul Muntner, Ph.D., professor of epidemiology in the School of Public Health at the University of Alabama at Birmingham, found that, under the new guideline, approximately 103.3 million people in the United States will be categorized as having high blood pressure. Muntner says the increase isn’t meant to scare people, but make people aware of the risks.

“The guideline represents a fundamental shift in treating high blood pressure,” Muntner said. “High blood pressure is not a disease, but rather a risk factor for heart disease, stroke and kidney disease that can be managed through lifestyle and medication.”

The guideline also changes the number of people who will be on blood-pressure-lowering medication. Out of the 31 million adults who will be newly diagnosed with hypertension under the new definition, only 4 million people will be recommended drug treatment.

“The big focus on this guideline is non-drug treatment,” Muntner said. “The majority of people who are newly diagnosed as having high blood pressure won’t be recommended medication. Instead, we recommend lifestyle changes such as weight loss if the patient is overweight, improving one’s diet and physical activity.”

Before the new guideline came out, approximately 79 million Americans were recommended medication to treat high blood pressure.

“While we estimate that many people will need a second or third blood-pressure-lowering medication to achieve the new blood pressure treatment goal, there are benefits in lowering the risk for a heart attack or stroke with achieving a lower blood pressure,” Muntner said.

The new guideline also places an emphasis on improving how to measure blood pressure.

“Clinicians need to make sure the equipment they use is validated,” Muntner added. “They also need to take the measurement after the participant rests for five minutes. The patient’s legs need to be uncrossed with their feet flat on the floor.”  

Muntner says the final takeaway from the guidelines is a team-based approach to care. The guideline recommends having the doctor involved with the patient’s treatment, and includes others such as a pharmacist and a nutritionist.

The study, Potential U.S. Population Impact of the 2017 American College of Cardiology/American Heart Association High Blood Pressure Guideline, was published in Circulation and the Journal of the American College of Cardiology.

Source: UAB News