Effect of Nutrition on Dental Health from One to Two Years of Age

Between the age of 12 and 24 months, most of the baby teeth come through into the mouth. As the toddler is introduced to a variety of new foods, healthy meal and snack patterns should be exercised routinely by the parent or guardian. Variety, moderation, and attention to what is eaten by the child for snacks are of crucial importance.

During the toddler years, there is a great development in the ability to eat, have control over their hands and fingers and since there are teeth present in the toddler's mouth, the toddler can control more of what he/she eats.

Nutritious finger foods such as cheese and fruit should be offered as snacks. Frequent snacks that increase the risk of tooth decay considerably or continual sipping of liquids that increase the risk of decay place the toddler with a very high chance of developing tooth decay, and needing fillings or possible removal of teeth in extreme cases.

The following table has three groups; the no risk categories are those foods that have essentially no contribution to decay; the low risk category has a mild effect on dental decay; and the high risk category plays a big role in dental decay if the teeth are not cleaned properly. Parents should of course concentrate on giving their children snacks from the first two columns.

CheesesDried meat sticksPlain milk and low sugar yoghurtVegetablesFlavoured club sodaDiet sodasFruits (except dried)Chocolate milkWholegrain productsCandy; especially those that are stickyCookiesCakeSweetened beverages (including fruit juices)Fruit roll-ups, dried fruitBreakfast bars

In terms of children's food intake, only 2% of children consume the recommended number of servings of foods in the food pyramid, and 11% do not meet any of the recommendations. This is a great concern as it means many children are not eating a nutritious diet, filled with a variety of food groups.

The rationale behind the food pyramid emphasises the need to include generous amounts of plant-based foods (cereals, legumes, fruits and vegetables) and moderate amounts of animal products (meat, fish, milk, eggs) in our diets. Furthermore, a healthy diet should contain only small amounts of energy-dense foods (e.g. sugar, fats and oils). The base of the pyramid is broad, and the top narrow; if food is selected according to the structure of the food pyramid, then the diet will most likely be healthy, thereby maintaining a stable healthy lifestyle.

High sugar intake is also of concern to general as well as dental health because high sugar-containing foods are generally low in essential nutrients and may substitute for foods that are more nutritious. An example of this problem is the large consumption of juices by toddlers. Juice consumption has increased from an average of 95ml to 163 ml, and 11% of preschoolers consumed more than 355ml of juice daily. This high juice consumption, especially those high in sorbitol and fructose, can cause "toddlers' diarrhoea''.

Additionally, sugar rich foods should be limited to mealtimes and should be followed by either toothbrushing or by consumption of protective foods such as cheese and milk.

Dental hygiene is of great importance at this age as many of the baby teeth come through into the mouth. It is important to take excellent care of these teeth, as decay at this stage will most likely result in the loss of teeth, and future problems with the adult teeth.

To promote good nutrition and decrease caries risk in toddlers:

Don't put a child to bed with a bottle;Complete weaning of infants from the bottle;Discourage a child from carrying and continuously drinking from a bottle or sippy cup;Limit juice or sugar-containing drink intake to about 120ml a day and only in a cup;Restrict sugar-rich foods to mealtimes;Establish routine meals with family members eating together; andStimulate a child's appetite at mealtimes by reducing between-meal snacking.

Kindly written by Dr Akhil Chandra BDSc. (Hons UWA)
Dentist, Whitfords Dental Centre and Editorial Advisory Board Member of the Virtual Dental Centre

For more information on dental health and hygiene in children aged 0 to 5 years, see Dental Health in Kids.Proffit W. Contemporary Orthodontics. 3rd ed. St Louis: Mosby, Inc; 2000.Fitzsimons D, Dwyer JT, Palmer C, Boyd LD. Nutrition and oral health guidelines for pregnant women, infants, and children. J Am Diet Assoc. 1998 Feb;98(2):182-6, 9.Tinanoff N, Palmer CA. Dietary determinants of dental caries and dietary recommendations for preschool children. J Public Health Dent. 2000 Summer;60(3):197-206; discussion 7-9.Tinanoff N. Association of diet with dental caries in preschool children. Dent Clin North Am. 2005 Oct;49(4):725-37.United States Department of Agriculture, Centre for Suhition, Policy and Promotion, 1999. Available from: URL link Dennison BA. Fruit juice consumption by infants and children: a review. J Am Coll Nutr. 1996 Oct;15(5 Suppl):4S-11S.

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Healthy Alcohol Consumption on New Years Eve

New Year's Eve is a night when a lot of people attend social gatherings, often large public events. People typically drink alcohol at New Year's Eve gatherings, and while many people drink responsibly, binge drinking (drinking until drunk or intoxicated) is also common amongst people of all ages. Binge drinking increases the risk of violence; drunk people are more likely to?experience injuries requiring hospitalisation than sober people.

In the long term, binge drinking is also associated with an increased risk of numerous health conditions, and therefore has significant health, economic and emotional costs. Preventing alcohol intoxication on New Year's Eve is therefore important for an individual's health and for the health of loved ones. So this New Year, find out how to consume alcohol safely and still have a good night!

Healthy alcohol consumption means drinking alcohol in moderate quantities –?that is, quantities that keep the long and short term health risks of alcohol consumption to an acceptable level. Safe levels of alcohol consumption in Australia are determined by the National Health and Medical Council (NHMRC), based on evidence about the risks of varying levels of alcohol consumption. The NHMRC recommends that both men and women drink no more than four standard drinks at a time to prevent the short term risks of alcohol consumption (e.g. trauma and accidents) and no more than two standard drinks on any given day to prevent the long term risks of alcohol consumption.

Reference: Australian guidelines to reduce health risks from drinking alcohol [online]. Canberra, ACT: National Health and Medical Research Council; 2009 [cited 11 January 2011]. Available from: URL link

This information will be collected for educational purposes, however it will remain anonymous.

?

No studies have been conducted about alcohol consumption on New Year's Eve, although it is widely perceived as a night of festivities, involving large public gatherings and often excessive alcohol consumption. However, there is evidence that alcohol consumption increases in the festive season. For example, a study conducted in Spain reported increased alcohol and substance abuse at work Christmas parties compared to other times of the year. A study from Finland reported increased alcohol sales (and an increased incidence of fatal alcohol poisonings) on weekends and at times of celebration such as Christmas and May Day.

Alcohol intoxication carries numerous short and long term health consequences. In the long term these include:

In the short term alcohol intoxication increases the risk of:

Road accident;Going to hospital because of an injury (e.g. from falls, poisoning and drowning);Experiencing alcohol-related violence, either as a perpetrator, witness or victim;Unhealthy sex, which risks pregnancy, sexually transmitted infection and psychological health issues;Personal conflict, for example within families;Social embarrassment; andA hangover the following day.Use AUDIT to assess your drinking patterns

In order to avoid consuming excessive amounts of alcohol this New Year's Eve, why not try:

Think about the acceptability, harm and cost of excessive alcohol consumption on New Year's Eve before you go out. For example, think about how much money you will spend, the potential risks of consuming too much alcohol, and how you will feel the following day;Aim to drink in accordance with the NHMRC guidelines for safe alcohol consumption, which allow no more than four standard drinks on any given day for both men and women;Assess your alcohol consumption and keep track of how much you drink throughout the night, remembering that a standard drink as defined by the NHMRC is often less than a standard serving of beer, wine or other alcoholic beverage;Eat before and while drinking alcohol. This may be easier (and healthier) if you take food from home to outdoor New Year's Eve spots, where food may not be available or you may have to stand in long queues to get food;Plan a night out at an alcohol-free venue with good entertainment;Avoid refilling a glass while it is half empty, as this makes it difficult to keep track of how much is consumed;Space alcoholic drinks by having a glass of water or a soft drink in between;Avoid buying drinks in "shouts" or "rounds" as this encourages everyone to keep up with the person who is drinking the fastest;Keep busy dancing, watching entertainment or chatting with friends while awaiting the New Year. This can reduce the amount of alcohol consumed;Don't drink and drive. Designate a driver or plan to catch public transport or use a taxi. Be aware that there are often long queues for public transport and taxis on New Year's Eve, and be prepared to wait.How much alcohol do you have in your system?

Most of us would have been?given a random breath test at least once but how does the reading this test gives actually relate to how many drinks you've had? Use this tool to estimate how much alcohol you have in your blood and how long it might take to sober up.

Click here to calculate your BAC

?For more information on drinking alcohol, including drinking disorders and alcohol's effect on the body, as well as some useful tools, see Alcohol.?For more information on staying healthy in the New Year, including tips on diet, partying, exercise and general health, see Health in the New Year.?Meller N. Measures to reduce violence at major public events: New Year's Eve. Paper presented at Second National Conference on Violence;?Canberra, 15-18 June 1993 [online]. Australian Institute of Criminology. 16 January 2004 [cited 14 December 2009]. Available from URL: http://www.aic.gov.au/ events/ aic upcoming events/ 1993/ ~/ media/ conferences/ ncv2/ mellor.ashx National Health and Medical Research Centre. Australian guidelines to reduce health risks from drinking [online]. 6 March?2009 [cited 22 August 2009]. Available from URL: http://www.nhmrc.gov.au/ publications/ synopses/ ds10syn.htmVidal-Infer A, Tomas-Dols S, Aguilar-Moya R, Samper-Gras T, Zarza MJ, Aguilar-Serrano J. [Christmas work dinners. A pattern of recreational use of alcohol and other drugs?] [Article in Spanish]. Adicciones. 2009; 21(2): 133-42.Poikolainen K, Leppanen K, Vuori E. Alcohol sales and fatal alcohol poisonings:?A time-series analysis. Addiction. 2002. 97(8): 1037-40.Australian Government Department of Health and Ageing. National binge drinking strategy: About the campaign [online]. 2009 [cited 14 December 2009]. Available from URL: http://www.health.gov.au/ internet/ drinkingnightmare/ publishing.nsf/ Content/ about-the-campaignWorld Health Organisation. Defining sexual health: A report of a technical consultation of sexual health [online]. 21 December 2006 [cited 15 December 2009]. Available from URL: http://www.who.int/ reproductivehealth/ topics/ gender_rights/ defining_sexual_health.pdf Australian Drug Foundation. Safe partying for all ages [online]. 2008 [cited 13 December 2009]. Available from URL: http://www.druginfo.adf.org.auState Government of Victoria. Tips for a safe night out drinking [online]. 2009 [cited 13 December 2009]. Available from URL: http://www.vic.gov.au/ news-detail/ alcohol-campaign-urges-responsible-drinking.html

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Healthy and Safe Sex on New Years Eve

New Year's Eve is traditionally associated with all-night parties. For many people it may involve a midnight kiss and subsequent sexual activity. Sex will sometimes occur with a new partner whose STI status is unknown. In these circumstances sex carries a risk of sexually transmitted infection (STI) and HIV infection, in addition to the usual risk of unplanned pregnancy. Because a lot of people drink alcohol on New Year's Eve and binge drinking is also common, New Year's Eve sex might occur when the partners are intoxicated. In these circumstances the risk of STI and pregnancy is increased, because intoxication reduces inhibitions and makes individuals less likely to use condoms to protect themselves during sex.

Healthy sex is sex that avoids the risk of physical and psychological health problems, including STIs, unplanned pregnancy and psychological health problems. For individuals in stable, monogamous relationships, there are several ways to prevent pregnancy and STI. For example, women in a stable relationship might use a long term method of contraception such as oral contraceptive pills to prevent pregnancy. Couples in a stable relationship might also visit a health centre to screen for STIs and HIV. In a situation where both members of the couple are STI free and only have sex with each other, it is safe to have sex without using a condom, although they may still wish to use a condom as a contraceptive measure.

For individuals who do not know the STI and HIV status of their partners, using a male or female condom every time they have oral, anal and vaginal intercourse is the only way to effectively prevent infection from an STI. While there is still a small risk of STI when using a condom (e.g. if it breaks or slips off, or if the STI can be transmitted through contact with infected skin, such as with genital warts), the risk is greatly reduced. When used correctly and consistently, condoms provide 95% protection against HIV infection. Condoms also provide highly effective (98%) contraceptive protection when used consistently and correctly, and thus can also prevent unwanted pregnancy.

There are a number of risks associated with having unhealthy sex on New Year's Eve (or at any other time of year). These include:

Unplanned pregnancy: Unplanned pregnancy?can cause considerable emotional stress and also has significant health consequences, as women who are not planning to fall pregnant may not have undergone preconception care to prepare their bodies for a pregnancy;STIs: Includes Chlamydia, syphilis, gonorrhoea and genital herpes. These STIs are all curable, but may cause discomfort and pain until they are treated. Treatment requires health centre visits and the cost of purchasing medicines;HIV infection:?HIV is a?serious and incurable STI that leads to acquired immune deficiency syndrome (AIDS)?and ultimately death;Emotional health problems: Emotional problems may relate to concerns about possible pregnancy and STI, but may also be caused by confusion and guilt over having sex. Emotional health problems might also arise if the sex involved coercion, or if one of the partners was excessively drunk.

There are many ways to make sex on New Year's Eve (or any time of year) healthier. For individuals who are in stable relationships, ensuring that a permanent method of contraception is being used (or another method is available for those who do not wish to use permanent methods), that both partners have undergone STI screening,?and both partners are monogamous can effectively prevent pregnancy and STI infection. For individuals who?have sex with a casual partner on New Year's Eve, other measures are necessary to avoid the health risks of sex. These include:

Using a condom correctly every time you have oral, anal or vaginal sex;Carrying condoms with you regardless of whether you are male or female,?and even if you are not planning to have sex – you may change your mind over the course of the night, and finding a free supply or outlet to purchase condoms on New Year's Eve may be difficult. Condoms should be stored in a cool place; they are more likely to break or tear if?exposed to heat, so do not?store condoms in hot places (e.g.?the glovebox of a car, or a wallet) for long periods of time. It's also very important to check the expiry date of the condom before using it;Avoiding getting drunk. Contracting an STI or conceiving is more likely when you are drunk;Being aware that you have to right to say "no" to sex at any time. You should not feel pressured to have sex because your partner wants to and is coercing you (e.g. by begging?and saying that they cannot live without sex) or using physical force. All individuals, whether they are male or female and regardless of age, have the right to withdraw from a sexual engagement at any time, including after kissing has started, after they have gone to the partner's house, and after they have started having sex. It is illegal for your partner to pressure or use force or violence to make you have or continue sex; andThink about delaying sex until after New Year's Eve, especially if you are intoxicated on the night.

Avoiding unsafe sex on New Year's Eve is the best way to avoid the health risks associated with it. However, practising safe sex is not always easy, especially if the sexual partners are drunk. Even safety-conscious individuals who use a condom may be exposed to health risks if the condom breaks.

There are many ways to?reduce the risk of STI, pregnancy and psychological health problems following unsafe sex. It is important for individuals who have?had unsafe sex to consult a health professional as soon as possible, ideally the day after the?unsafe sex.

Sexually transmitted infections

To manage the risk of STI following unhealthy sex, individuals should visit a doctor to:

Undergo screening tests for a range of curable STIs: (e.g. syphilis, Chlamydia). Some?STIs do not have any visible symptoms. These STIs can be effectively and easily treated if they are detected, but if left untreated may damage the reproductive organs or cause pain and discomfort;Test for HIV infection: Tests for HIV should be done at least three months after the unsafe sex, because the HIV antibodies may not be evident in the blood until then. While HIV is incurable, proper management of the infection prolongs life and maximises quality of life; andTake some condoms: Be prepared to make your next sexual encounter a safe one.

Pregnancy

Women who have had sex that puts them at risk of pregnancy should take emergency contraception within 5 days of unprotected sex to reduce the risk of becoming pregnant. Women who had unhealthy sex and have missed their monthly menstrual bleeding should take a pregnancy test to determine whether or not they are actually pregnant. Those who are pregnant should:

Obtain advice from a health professional about possible options for the pregnancy, including termination and the possibility of delivering the child and having it adopted. Health professionals will offer objective information about the health risks and benefits of various options;Obtain a referral to a pregnancy termination service provider if they do not wish to proceed with the pregnancy. There are many pregnancy termination service providers in Australia who can terminate pregnancy in safe, sterile conditions;Obtain a referral to an adoption agency, if they wish to continue with the pregnancy and have the child adopted after it is delivered;Obtain antenatal care and nutritional counselling if they wish to proceed with the pregnancy, regardless of whether they will have the child adopted;Obtain emotional support or referral to support services if they are having trouble deciding whether or not to terminate, are depressed or anxious about the pregnancy, or think they may become depressed or anxious.

Psychological health issues

Individuals who are experiencing psychological health problems following a sexual encounter may require referral to professional counselling to help them cope with their emotions. Some people may simply feel confused and guilty about having sex, while others may have experienced coercive sex or rape, and require counselling to help them cope with this. Sexual assault is common in Australia; 1 in 5 women and 1 in 20 men experience some form of sexual assault in their lifetime. Some people who have been sexually assaulted may not even realise they were abused, or may blame themselves for their assault (e.g. if they were intoxicated when it occurred). Counselling and other psychological support can also help these individuals better understand their sexual encounters (including what does and does not constitute sexual assault) and sexual rights.

Women with an unwanted pregnancy may also require counselling services, to assist them in deciding whether to terminate or continue with the pregnancy, or to help them cope emotionally with being pregnant. A GP and other health professionals can provide a referral to local services.

?For more information on staying healthy in the New Year, including tips on diet, partying, exercise and general health, see Health in the New Year.?

Marie Stopes International. Kick up you heels responsibly this New Year's Eve [online]. 30 December 2007 [cited 13 December?2009]. Available from URL: http://www.mariestopes.com.au/ news1/ media_releases/ kick_up_your_heels_responsibly_this_new_year_s_eve/ World Health Organization. Defining sexual health: A report of a technical consultation of sexual health [online]. 21 December 2006 [cited 13 December 2009]. Available from URL: http://www.who.int/ reproductivehealth/ topics/ gender_rights/ defining_sexual_health/ en/World Health Organization. Family planning: A global handbook for providers [online]. 31 August 2007 [cited 20 June 2009]. Available from URL: www.who.int/ entity/ reproductivehealth/ publications/ family_planning/ en/UNAIDS. Fast facts about HIV testing [online]. 27 May 2008. [cited 15 December?2009]. Available from URL: http://data.unaids.org/ pub/ FactSheet/ 2008/ 20080527_fastfacts_testing_en.pdfWeller S, Davis K. Condom effectiveness in reducing heterosexual HIV transmission. Cochrane Database Syst Rev. 2002; (1): CD003255.Kraszewski S. Procedure for pregnancy testing. Nurs Stand. 2007; 22(12): 45-8..Van Dyke EM. Preconception care: Ensuring healthier pregnancies. JAAPA. 2008; 21(9): 16-21.Sexual Health Society of Victoria. National Management Guidelines for Sexually Transmissible Infections (7th edition). Melbourne: Sexual Health Society of Victoria, 2008.UNAIDS. Fast facts about HIV prevention [online]. 5 May 2008. [cited 15 December?2009]. Available from URL: http://data.unaids.org/ pub/ BaseDocument/ 2008/ 20080501_fastfacts_prevention_en.pdfde Visser RO, Smith AM, Rissel CE, Richters J, Grulich AE. Sex in Australia: Experiences of sexual coercion among a representative sample of adults. Aust NZ J Public Health. 2003; 27(2): 198-203.Family Planning Association of WA. Negotiating safe sex [online]. 19 December 2005 [cited 19 December?2009]. Available from URL: http://www.fpwa.org.au/ resources/ negotiatingsafesex.pdfFamily Planning NSW. The male condom fact sheet [online]. 31 May 2009, [cited 19 December?2009]. Available from URL: http://www.fpnsw.org.au/ fs.020_male_condom08.pdf Standerwick K, Davies C, Tucker L, Sheron N. Binge drinking, sexual behaviour and sexually transmitted infection in the UK. Int J STD AIDS. 2007; 18(12): 810-3.Kitamura T, Sugawara M, Sugawara K, Toda MA, Shima S. Psychosocial study of depression in early pregnancy. Br J Psychiatry. 1996; 168(6): 732-8.

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Effect of Nutrition on Dental Health from Two to Five Years of Age

Normally, all the baby teeth have come through by three years of age. If a child refuses to eat food, or certain hard foods, it may be an indicator of a dental problem.

It is of great importance that children eat at regular intervals and avoid too many snacks in between main meals. Repeated intake of sugar rich foods will cause children to like them more and more. A lot of children who like sugary foods tend to be overweight, and eat more fat-rich diets as well. Many of the sugar- and fat-rich foods tend to promote dental decay.

As children approach the 4-5 year age range, they generally have fewer feeding and nutritional problems. However, because they are more independent, food intake between meals tends to increase. An increase in the number of snacks leads to an increased chance of dental decay.

Sound eating practices learned in infancy and toddlerhood should help with appropriate snack choices.

The following table has three groups; the no risk categories are those foods that have essentially no contribution to decay; the low risk category has a mild effect on dental decay; and the high risk category plays a big role in dental decay if the teeth are not cleaned properly. Parents should of course concentrate on giving their children snacks from the first two columns.

Candy; especially those that are sticky

Sweetened beverages (including fruit juices)

Dental hygiene is of great importance because all the baby teeth come through by three years of age. It is important to take excellent care of these teeth, as decay at this stage will most likely result in the loss of teeth and future problems with the adult teeth including orthodontic problems and damage to the surface of the enamel.

More information on dental hygiene from?2?years of age

To promote good nutrition and decrease caries risk in preschoolers:

Promote nutritious, low risk foods (for dental decay) for meals, as well as for snacks;Strongly discourage the consumption of slowly eaten, sugar-containing foods; andEncourage that the majority of food consumption be at regular meal times.

Kindly written by Dr Akhil Chandra BDSc. (Hons UWA)

Dentist, Whitfords Dental Centre and Editorial Advisory Board Member of the Virtual Dental Centre

? For more information on dental health and hygiene in children aged 0 to 5 years, see Dental Health in Kids.Proffit W. Contemporary Orthodontics. 3rd ed. St Louis: Mosby, Inc; 2000.Tinanoff N, Palmer CA. Dietary determinants of dental caries and dietary recommendations for preschool children. J Public Health Dent. 2000 Summer;60(3):197-206; discussion 7-9.Tinanoff N. Association of diet with dental caries in preschool children. Dent Clin North Am. 2005 Oct;49(4):725-37.Fisher JO, Birch LL. Fat preferences and fat consumption of 3- to 5-year-old children are related to parental adiposity. J Am Diet Assoc. 1995 Jul;95(7):759-64.

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Sticking to your New Years Resolutions

Adopting healthy behaviours and avoiding unhealthy behaviours is the key measure an individual can take to prevent chronic illness such as obesity, diabetes and cancer. On average individuals with healthy behaviours, for example those who eat well, do not smoke and get plenty of exercise, live longer than those who do not adopt healthy behaviours.

Significant events, like the beginning of the New Year, can provide additional motivation for adopting healthy behaviours. At this time people commonly make resolutions about goals they wish to achieve in the New Year, and these goals are often health related. For example, people often resolve to lose weight, to quit smoking or to get more exercise in the New Year.

The New Year is a time of good intention. However, despite good intentions, many individuals fail to fulfil their New Year’s resolutions, because changing health related behaviours is complex and often challenging. New Year’s resolutions often become unstuck before the end of January. Planning and receiving support and advice to change health related behaviours are important measures which will help you to stick to your New Year’s resolutions.

Health professionals, including your GP, can provide advice and support to help you change unhealthy behaviours in the New Year. They may also refer you to other health professionals, for example to a nutritionist for dietary advice or a psychologist for cognitive behavioural therapy. Bear in mind that many health behaviours, and therefore resolutions to change them, are inter-related. For example, you may smoke to avoid weight gain or to deal with stress. Health professionals can also provide advice to ensure improvements in one area of your health (e.g. quitting smoking) do not lead to other aspects of your health deteriorating (e.g. weight gain). For example, if you are quitting smoking and want to avoid weight gain, a health professional could help you plan strategies to avoid increasing your energy intake. Therefore, exercise might be suggested in place of smoking as it is a great way to avoid weight gain and to reduce stress.

Sticking to a quit smoking resolution

Quitting smoking is challenging due to the addictive properties of nicotine. More than 20% of the Australian population continues to smoke despite the well-known health risks. Individuals who resolve to quit smoking in the New Year may, despite their good intention, face difficulties achieving their goals and require support to help them do it. People are more successful in their attempts to quit when they get professional support to do so. Only 3–5% of people who attempt to quit without support succeed, compared to 15–20% who quit with the assistance of anti-tobacco messages, nicotine patches and other support and encouragement. Be aware that individuals who receive long term support involving frequent contact with health professionals are the most likely to successfully quit smoking.

If you have decided to quit smoking in the New Year, it’s important to talk to your GP or another health professional and find out about the support and assistance they can offer while you try to quit smoking. You are probably already aware of the dangers of smoking, but your doctor may be able to provide information about the benefits of quitting smoking (e.g. that the risk of coronary heart disease halves within a year and the overall risk of dying for an ex-smoker 15 years after quitting is the same as for a non-smoker) to increase your motivation.

Losing weight and keeping it off

Losing weight is a common focus for New Year’s resolutions. With up to 50% of Australian women, up to 75% of Australian men and one in four Australian children overweight or obese, it’s little surprise. However, weight loss is often challenging. When preparing for a weight-loss New Year’s resolution, bear in mind that that it is a long term process which requires a lifestyle shift. Avoid fad diets which promise easy weight loss (if it sounds too good to be true it probably is) as these may give you unrealistic expectations about weight loss and ultimately make it harder to lose weight. Although fad diets may help you lose weight quickly (even too quickly) in the initial weeks, they’re unlikely to produce the healthy lifestyle changes necessary to maintain a healthy weight in the long term.

The only way to lose weight and keep it off is to develop healthy eating patterns that provide a foundation for good nutrition and healthy weight in the long term. It is important to develop weight loss strategies for the New Year which consider both energy intake and expenditure. Restricting calorie intake so that there is a negative energy balance (more energy is expended through physical activity than consumed in the diet) is the only way to lose weight, but it’s not simply about eating less. Eating a wide variety of fresh, healthy food while avoiding energy dense foods and beverages like alcohol, soft drinks, chips and sweets, is the best strategy. It will reduce calorie intake in the short term, but you will still be able to eat a large variety of foods. You’ll also be developing healthy eating patterns which will reduce the likelihood that the weight you lose will be regained in the future.

If you’re planning to lose weight in the New Year, it’s also a good idea to monitor your energy intake and expenditure throughout the holidays so that you do not gain more weight before your New Year’s resolution begins.

Being active, everyday

Being active is also an important weight loss strategy as the more active an individual is, the more energy they burn. 30 minutes of moderate physical activity each day is the minimum amount recommended for healthy living. It’s a fairly modest amount of exercise, but the World Health Organisation report that as much as 60% of the world’s population fail to achieve these levels. To lose a significant amount of weight you will probably need to increase your physical activity levels more substantially. Aim for 80 minutes of moderate physical activity every day.

Start with simple lifestyle changes such as walking instead of driving and taking the stairs instead of the lift. Increase your physical activity levels from there, by incorporating 30 minute walks and other low-impact exercises like swimming into your daily routine. Over time you should aim to continuously and gradually increase the intensity, duration and frequency of the physical activity you perform.

Reference
Panel on Macronutrients & Standing Committee for the Scientific Evaluation of Dietary Reference Intakes. Energy. Chapter 5. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein and Amino Acids (Macronutrients), National Academy of Sciences. 2005. [cited 2009, June 6], Available from http://www.nap.edu/catalog/10490.html

This information will be collected for educational purposes, however it will remain anonymous.

If you are overweight or have not exercised for a long time, it may be necessary discuss your exercise plan with a specialist to avoid injury. However, most people can plan their own exercise regime, bearing in mind that the exercise programs most likely to be sustained are those that fit into your existing lifestyle.

In addition to improving fitness levels and assisting with weight loss, physical activity has other health benefits. It’s an important component of maintaining cardiovascular health. Weight bearing exercise (including walking) improves bone mineral density. Performing physical activity is also associated with improved quality of life, and other positive psychological effects. Exercise reduces levels of stress and anxiety, increases self-esteem and provides an opportunity for developing social skills.

If you have resolved to improve your health in the New Year, these tips may help you achieve your goal:

Set goals early to prepare for the New Year: After the season of festive over-indulgence, getting back into healthy lifestyle patterns can be difficult. Defining goals in advance helps. December is a good time to write down specific goals which are realistic. Unrealistic expectations can lead to loss of motivation when they are not achieved. Goals should be specific and include details of the behaviours which you will change. For example, if you want to lose weight the goal you write down may include details of physical activity you will perform (e.g. walking to work every morning and, if rain prevents that, walking home in the afternoon) and dietary changes (e.g. eat a low-calorie breakfast every day, keep unhealthy food out of the weekly shopping). Specify time frames in which these goals can realistically be achieved; Prepare in the festive season: Including maintaining physical activity levels, avoiding weight gain and cutting down on the number of cigarettes smoked in the festive season, will make it easier for you to achieve your resolutions in the New Year. Exercise in the New Year will be harder for you if you spent your entire holiday lazing on the beach or in front of the television. Avoiding weight gain while you’re on holiday means you’ll have less weight to lose in the New Year. If you have not exercised for some time it might be a good idea to take a fitness test and do some preparatory exercise before the New Year begins; Share your resolutions: With friends, family members and other loved ones so that those around you know about your goals and can support you to achieve them in the New Year; Learn about the health benefits change: And the potential health risks which may present in the absence of behaviour change. Make sure you get evidence-based health information from your doctor and think about how the information relates to your life. This will help you clarify the reasons why you want to change. It’s a good idea to write your reasons down so you can refer to them in the future, perhaps at times when achieving your New Year’s resolution seem a little too challenging; Develop strategies to prevent relapse of old behaviours: Changing health-related behaviours is not easy and you are likely to face challenges along the way, for example financial reasons may make it difficult to eat healthy food or time constraints may make exercising daily a challenge. Identifying ways to overcome these challenges in advance is important. You may even lapse into old behaviours at times. It’s important not to give up on your New Year’s resolution if you occasionally slip up. For example, if you are quitting smoking and smoke a cigarette, you should see it as a slip up, not complete failure, and continue with your quit attempt; Have a positive attitude to healthy change: Feel positive about your New Year’s resolutions and the steps you will be taking to achieve the desired outcomes. It may be necessary to identify barriers which prevent you from developing a positive attitude to healthy behaviour, for example loved ones who do not see weight loss or exercise as important or positive behaviours.National Institute of Clinical Excellence. Behaviour change at population, community and individual levels. 2007. [cited 3 December 2011]. Available from: [URL Link]University of Maryland Medical Centre. New Year’s Resolutions Guide. 2010. [cited 3 December 2011. Available from: [URL Link]Australian Government Department of Health and Ageing. Smoking cessation guideline for general practice [online]. 2004 [cited 13 December?2011]. 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