Public Health Department Offers Free Resources

To Help Lead A Healthier Life

HARTFORD — The Connecticut Department of Public Health (DPH) is urging people to consider resolutions for a healthy lifestyle for the New Year. Whether your resolution is to take better care of your general health, lose weight, or quit using tobacco, the DPH offers tips and resources to help you succeed in leading a healthier lifestyle.

Chronic diseases are responsible for seven out of ten deaths in the United States, and lead to pain, disability, and decreased quality of life for millions of Americans — yet they are also among the most preventable of all health problems. In July, Governor M. Jodi Rell announced the availability of an online, interactive tool to help improve the health, fitness, and quality of life of Connecticut residents.

Developed with funding from a grant awarded by the National Governors’ Association, the Protective Health Assessment, or PHA, is available at www.dph-ct.us and focuses on the prevention and early detection of chronic diseases and their related risk factors.

“The Protective Health Assessment is a great tool for people to use to evaluate their health and help them on the road to a healthy life,” stated DPH Commissioner J. Robert Galvin. “The confidential, online assessment only takes 10–15 minutes to complete and will give you a personalized report about your health habits as well as give recommendations on how to reduce or better manage your risk for chronic disease.”

The Centers for Disease Control and Prevention (CDC) estimates that 66.3 percent of adult Americans are considered overweight or obese, so it is not surprising that weight loss is at the top of many New Year’s resolution lists. Healthy weight loss is not just about diet or a program, but rather making a commitment to an overall healthy lifestyle regarding daily eating and physical activity habits.

Evidence shows that people who lose weight gradually and steadily (about one to two pounds per week) are more successful at keeping and maintaining weight off.

“Being overweight can contribute to other health problems including diabetes, heart disease, and even asthma,” said Commissioner Galvin. “Establishing and maintaining a healthy weight will make you feel much better inside and out. We understand that sometimes it’s hard to get there, but once you reach your goal, you will much improve your quality of life.”

If you are ready to take the challenge, here are some tips from the Connecticut Department of Public Health on getting started:

*Write it down and make a plan that includes the amount of weight you want to lose, the date you would like to lose the weight by, the dietary changes you will make to establish healthy eating habits, and a plan for getting regular physical activity.

*Before you start your new healthy lifestyle, consider meeting with your health care provider to assess your height, weight, and explore other weight-related risk factors you may have, and schedule a follow-up to monitor any changes. Keep a diary and identify any barriers to healthy eating and being physically active and plan solutions to overcome them.

*Be realistic and set achievable goals so you do not get discouraged. Small changes in the beginning can lead to big results in the long run and serve as positive motivation to keep going!

*Use the “buddy system.” Family members, friends, coworkers, or neighbors with similar goals can be great support and make the healthy lifestyle changes easier.

*Monitor and evaluate your goals and progress continually, and adjust or change as necessary. Once a goal is achieved, add a new one to keep your healthy lifestyle fresh and to help you continue on your pathway to success.

Quitting tobacco use is another great way to improve your health. More than 450,000 adults in Connecticut are cigarette smokers, and every year in Connecticut, more than 4,900 people die from smoking-related diseases. To assist smokers in their attempt to quit, the following resources are available free of charge in Connecticut.

*The Connecticut QuitLine at 800-QUIT-NOW (800-784-8669) is available to all Connecticut residents 24 hours a day, seven days a week. By calling the QuitLine for help, professionally trained Quit coaches will help to prepare participants for their quit date and help them to design their own quit plan. Many of the Quit coaches are former smokers themselves. Residents may also register for services online at www.quitnow.net/connecticut.

*The BecomeAnEX.org website offers an online support service that allows tobacco users to create their own quit plan, blog with other users, and ask questions of professionals. Log on to www.BecomeAnEX.org to start.

*Some community programs have been funded to provide tobacco cessation programs to Connecticut residents. AIDS Project-New Haven; CommuniCare, Inc, with several locations; Fair Haven Community Health Clinic, Inc, New Haven; Generations Family Health Center, Inc, Willimantic; Hartford Gay and Lesbian Health Collective, Hartford; and the Hospital of Saint Raphael, New Haven. Programs include educational materials, counseling, and quit medications if appropriate. Access the full list of locations at www.ct.gov/dph/tobacco.

Setbacks happen for a variety of reasons; do not let them deter you and remember to reward yourself occasionally for meeting your goals and to help keep you motivated on the path to better health!

The Connecticut Department of Public Health is the state’s leader in public health policy and advocacy with a mission to protect and promote the health and safety of the people of our state. To contact the department, visit its website at www.ct.gov/dph or call 860-509-7270.

SIDEBAR / Pull-out box

What Is Healthy Weight Loss?

According to the US Centers for Disease Control and Prevention (CDC), it is natural for anyone trying to lose weight to want to lose it very quickly. But evidence shows that people who lose weight gradually and steadily (about one to two pounds per week) are more successful at keeping weight off.

Healthy weight loss is not just about a “diet” or “program.” It is about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits.

To lose weight, you must use up more calories than you take in. Since one pound equals 3,500 calories, you need to reduce your caloric intake by 500–1,000 calories per day to lose about one to two pounds per week.

Once you have achieved a healthy weight, by relying on healthful eating and physical activity most days of the week (about 60—90 minutes, moderate intensity), you are more likely to be successful at keeping the weight off over the long term.

Losing weight is not easy, and it takes commitment. But if you are ready to get started, the CDC has a step-by-step guide to help get you on the road to weight loss and better health.

The good news is that no matter what your weight loss goal is, even a modest weight loss, such as five to ten percent of your total body weight, is likely to produce health benefits, such as improvements in blood pressure, blood cholesterol, and blood sugars.2

For example, if you weigh 200 pounds, a five percent weight loss equals ten pounds, bringing your weight down to 190 pounds. While this weight may still be in the “overweight” or “obese” range, this modest weight loss can decrease your risk factors for chronic diseases related to obesity.

So even if the overall goal seems large, see it as a journey rather than just a final destination. You will learn new eating and physical activity habits that will help you live a healthier lifestyle. These habits may help you maintain your weight loss over time.

In addition to improving your health, maintaining a weight loss is likely to improve your life in other ways. For example, a study of participants in the National Weight Control Registry found that those who had maintained a significant weight loss reported improvements in not only their physical health, but also their energy levels, physical mobility, general mood, and self-confidence.

Get started today by visiting www.cdc.gov/healthyweight/losing_weight/getting_started.html.