Grant Regional | aspire to live well | Winter 2020

When the holiday lights go out and you’re back to the dark days of winter, keeping New Year’s resolutions can be challenging. If your resolve dissolves, hibernat- ing may sound better than tack- ling self-improvement projects. But these three strategies can help you get back on track. Ready to make some delicious changes to your diet? Call Tracy Roesch, registered dietitian, at 608-723-3272 . 3 tips for realistic resolutions 3 Give yourself a hand—and a break. When you hit a bench- mark goal and are ready for the next level, reward yourself with a small treat. And if your resolve dissolves again, remember: 60% of folks who achieve their New Year’s resolutions have at least one setback along the way. So try not to beat yourself up. Instead, give yourself the em- pathy and advice you’d offer a friend: Nobody’s perfect! And tomor- row will be a great day to try again. Sources: Academy of Nutrition and Dietetics; American Psychological Association; Mental Health America 2 Make connections. From family and friends to health care professionals, plenty of people can help you succeed. For example: An exercise partner. You’re less likely to flake on a workout if someone’s waiting to meet you. Your primary care provider. Ask for smoking cessation support or tips for sleeping better. A dietitian. Seek advice on revamping your diet. Support groups. Learn what works and share success stories. A mental health professional. Get guidance on improving your outlook or personal relationships. 1 Start small to go big. Break each large resolution into smaller benchmark goals you’re more likely to reach. For example: ●   ● If you resolved to get 150 min- utes of exercise each week, start with two 10-minute walks each day. ●   ● If eating healthier is your goal, begin by swapping one sweet des- sert a week for fresh fruit with yogurt. When the chill of winter settles in, even a short walk from your front door to your driveway can become a dangerous journey. When surfaces are snowy, icy and slippery, you’re more likely to fall and injure your head or break a bone. Falling can be serious for anyone, but it’s especially so for older adults who are less likely to recover from a fractured hip or other injury. For safer walking, no matter what your age, consider these tips: Step into winter safely Gear up. Choose cold-weather boots with grooved soles made from rubber or other nonslip materials. If you encounter ice, try to go around it. Look for a nearby snowy or grassy patch that you can step on for better traction. Beware of black ice. It may just look like a wet or glazed spot on a sidewalk. Slow down. Take shorter steps, and walk with your knees slightly bent. Leave for your destination early so you won’t be tempted to walk quickly to your car or the bus. Use deicer on walkways. And remove snow before it piles up. Snow removal can be strenuous work. If you have a medical condition, check with your doctor before you shovel, or, bet- ter yet, have someone else shovel it for you. Sources: American Orthopaedic Foot & Ankle Society; Centers for Disease Control and Prevention; U.S. Department of Labor