If you greeted 2008 with a firm commitment to turn over a new leaf in your lifestyle, HHC doctors and healthcare experts have some good basic advice on how to keep those resolutions strong.

Quit Smoking

Dr. Brian Sands

The Quit Smoking program at Woodhull Hospital helps patients stop smoking all year long, and Dr. Brian Sands, Director of the North Brooklyn Health Network's Chemical Dependency Division, knows that quitting can be difficult, but it's the key to a better life.

"Use nicotine replacement therapy or see your doctor about other medications, like bupropion or varenicline. You will really boost your chance for success," advises Dr. Sands. He also recommends getting rid of ashtrays and cleaning out the house or car where you used to smoke. Do healthy, pleasurable things for yourself and think about how much money you are saving. Most important is to remember that you are quitting for the long term.

"If you slip and have a cigarette, acknowledge the slip and go right back to quitting," says Dr. Sands. "Most people will slip at least once along the way. It may be hard to believe at the beginning, but eventually you won't even want to smoke. Keep your eyes on the long-term prize of health and a longer life."

Losing Weight

Christina Persaud

"Developing strategies to lose weight must be tailored to each person. It's not one-size-fits-all," she says. "We don't give that kind of advice to our patients."

She suggests finding flavorful, low-calorie substitutes for your favorite dishes, like a microwave-baked apple with raisins, instead of apple pie. Using a food diary can also be helpful, but only if you are completely honest when you use it. Most important, though, is to be specific and realistic about your weight loss goals.

"Don't try to lose 50 pounds in three months," Persaud says. "Fifteen pounds is much more realistic. Think small and at the end of the year you should have big results."

Stress Reduction

Dr. Martin Maurer

Dr. Martin Maurer, Deputy Director of Psychiatry at Elmhurst Hospital has advised many people about how to reduce stress in their life. Physical exercise is an effective way to release anxiety, and he's seen patients benefit from making a commitment to yoga or learning other relaxation techniques. But the biggest gains can be made from adjusting your point of view.

"The way we think about things makes a real difference," he says. "You can see a situation as an opportunity or as a problem. Most stressed people tend to see everything as a calamity." Dr. Maurer also advises patients to learn to prioritize their activities. "If you work on one thing at a time, you'll get a better sense of accomplishment at the end of the day, than if you try to do everything at once."

Better Sleep

Dr. Samir Fahmy

Dr. Samir Fahmy, Director of the Sleep Disorder Lab at Kings County Hospital, sees many people who struggle to get enough sleep. (Look for story about the Kings County Sleep Disorder Lab in the February edition of HHC TODAY.) Some sleep disorders are caused by organic problems that should be treated by a specialist, but for many people, Dr. Fahmy offers a few sleep habits that can produce profound changes.

"People need to establish a regular bedtime, and try to keep outside stimulations, like a television or computer out of the bedroom," says Dr. Fahmy. Aerobic exercise makes people fall asleep faster and have deeper and more restful sleep, but exercise should be avoided two hours before bedtime. Alcohol leads to sleep disturbances and should be avoided, as should caffeine and tobacco, which are stimulants. The bottom line is to establish a restful attitude before you go to bed.

"You can relax by reading, taking a bath or listening to soothing music," says Dr. Fahmy. And a glass of warm milk wouldn't hurt either.

January 2008