The beginning of a “New Year” is often associated with renewal and a fresh start to improve ourselves in many ways: financially, socially, mentally, physically and spiritually. Self-help books are best sellers, fitness centers are crowded and weight loss programs are full of well-intenders this time of year. But one relatively novel New Year’s resolution has also gained tremendous popularity. “DRY JANUARY!”
Dry January first began as a public health campaign in 2013 by the U.K. nonprofit, Alcohol for Change, with 4,000 participants. Almost 10 years later, the challenge has become a cultural lexicon as nearly 20% of adults in the U.S. plan to participate. As it turns out, the self-imposed detox has multiple benefits…including saving money! Even though it is January 23rd, it is not to late to start…dry February!
According to the CDC, one drink per day is considered moderate drinking for women and two per day for men. But some studies have found that excessive drinking has increased by 21% during the COVID-19 pandemic. While everyone participating in Dry January will benefit, those exceeding the moderate amount will notice the most significant positive changes. According to a 2019 study from the University of Sussex, more than 80% of Dry January participants felt substantial physical and cognitive improvements and describe being in “more control.”
It is important to remember, while complete abstinence is the principle goal, any reduction of consumption is also productive and valuable.
Full Disclosure: I am personally participating in Dry January and can attest to its value and benefit! And, even if you are not “going dry” this January, you can participate by offering strong support for those who do!
The number one resolution each year is to lose weight. Dry January can help attain that goal. A glass of regular beer has about 150 calories, and a serving of wine has about 120 (5 oz.) and 200 (8oz). These calories do not have high nutritional value and, moreover, can stimulate your appetite. Drinking can make you more impulsive with less discipline to resist the cheese fries and lava cake. Controlling alcohol consumption will also contribute to weight loss.
While a glass of red wine with dinner may have some health benefits, overconsumption may have the opposite effect. For those consuming more than one drink per day, giving up or cutting back on alcohol may lower blood pressure and triglyceride levels. For those with atrial fibrillation, studies found that even one single drink per day was linked to a 16% increase in developing the abnormal heart rhythm compared to non drinkers.
For those with or at risk for high blood pressure, abstaining or reducing alcohol intake can reduce your blood pressure. Normal blood pressure is below 120/80. You have high blood pressure if yours is above 130/80. Talk to your physician.
For those with or at risk for liver disease, abstaining or reducing alcohol intake is critical. Toxins in your body are filtered by the liver and alcohol is toxic to your cells. Heavy drinking (15 drinks for men and 8 for women per week) will eventually lead to liver problems such as fatty liver, cirrhosis and other problems. Keep in mind that all is not lost… your liver can repair itself and even regenerate. So, abstaining or reducing is beneficial.
Some studies show that heavy drinking is associated with certain cancers, including esophagus, mouth, throat, and breast. While it is less clear if abstinence lowers the risk, most physicians would recommend it if you are at risk or diagnosed with the disease.
There is a very strong relationship between alcohol dependence and cognitive function, especially memory. Studies show that prolonged abuse can affect perception of distances, impair motor skills and feel or read emotions. The good news: the brain can heal and regain some of these abilities.
While a drink or two may allow you to relax and fall asleep, it will also make you wake up repeatedly during the night. Alcohol interrupts your REM or deep stage of sleep. It also affects your breathing, especially if you suffer from sleep apnea. Additionally, consumption may increase the need to get up more often to urinate.
Some studies show that even moderate drinking may weaken your body’s immune system for 24 hours. For those consuming large amounts of alcohol over time, the immune system and the body’s ability to repair itself is compromised. Abstinence or reduction may help you keep illnesses at bay.
There is a strong relationship between alcohol use and traumatic injuries and death. Studies show that alcohol plays a role in at least 50% of all serious trauma injuries and deaths from burns, drowning, and homicides. It’s also involved in four out of 10 fatal falls and traffic crashes, as well as suicides. It was found that reducing your drinking by a third can lower the number of injuries and sick days.
For most, social use of alcohol is healthy and allows us to relax with friends and family and compliment a good meal. However, for those who regularly drink alone, or down multiple drinks a day, it could turn into an unhealthy habit. And, for those who can’t control usage, it may lead to a condition called alcohol use disorder. This disorder is associated with depression, anxiety and low self-esteem. Abstinence or reduction may allow you to focus on relationships, work, and health.
While drinking may “put you in the mood,” it may also negatively affect performance, especially for those who over consume. For men, overconsumption is associated with erectile dysfunction and women often notice a loss of sexual interest and vaginal dryness. Less time at the bar may lead to more time in bed!
Warning: Dry January can be difficult for those suffering from prolonged alcohol abuse. Heavy drinkers may experience physical and emotional symptoms of withdrawal and should consult their physician. Some symptoms include: cold sweats, racing pulse, nausea, vomiting, shaky hands, and intense anxiety. In extreme cases, some may experience seizures or hallucinations. Your doctor or substance abuse therapist can offer guidance and may prescribe medication like benzodiazepines or carbamazepine to help you get through it.
Sources: WebMD, Cleveland Clinic
EVERY MONDAY – Read Dr. Paul J. Mackarey “Health & Exercise Forum!”
This article is not intended as a substitute for medical treatment. If you have questions related to your medical condition, please contact your family physician. For further inquires related to this topic email: drpmackarey@msn.com
Paul J. Mackarey PT, DHSc, OCS is a Doctor in Health Sciences specializing in orthopaedic and sports physical therapy. Dr. Mackarey is in private practice and is an associate professor of clinical medicine at Geisinger Commonwealth School of Medicine.
For all of Dr. Mackarey's articles: visit our healthcare forum!
New Year’s Resolutions are very predictable. While most are health oriented, I purport that a healthy mind, body and spirit requires a healthy lifestyle. Interestingly, the ten most popular resolutions listed below, all have an impact on a healthy life.
Polls repeatedly show that one of the most consistent resolutions for the New Year is to make more time to spend with family and friends. Moreover, research shows that the comfort and camaraderie of these people whom we love is important to our health and well-being.
The benefits of regular exercise is no longer anecdotal, it is factual. Daily exercise, even in small doses, has been associated with more health benefits than anything else known to man. Studies clearly demonstrate that it reduces cholesterol and coronary artery disease and the risk of some cancers. Also, it increases longevity, helps achieve and maintain weight loss, enhances mood, lowers blood pressure, and even improves arthritis. In short, exercise keeps you healthy and makes you look and feel better. If done properly, there is no down side. So, make this year the year to do it!
Recent studies report that more than 66 percent of adult Americans are considered overweight or obese. As a result, weight loss is one of the most popular New Year's resolutions. However, adhering to a weight loss program is not easy. It requires many things, including, setting reasonable goals and staying focused. Often, professional help is required. While this may be one of the most difficult goals to attain, the ultimate reward and value is well worth the effort.
Second only to losing weight, this resolution, while extremely difficult, is another life-saving goal that must be attempted. Studies report that smokers try and fail four times on average before they are successful. SO, KEEP TRYING! Get help. Talk to your physician about using over-the-counter or prescription nicotine replacement therapy and proven quit-smoking aids. Consider smoking cessation classes, support groups and hotlines in addition to the meds. This is one goal that is worth the effort.
Due in great part to our hectic and stressful work and family demands, the United States is home to millions of people requiring the use of mood elevators and antidepressants. As a result, it is important to learn what really makes you happy in order to FIND YOUR SMILE. It requires the balance of a healthy mind, body and spirit. It might be a walk in the snow, taking dance classes or a trip to the spa. One hint, it is often something simple and inexpensive.
This is one tip for a healthier New Year that I expect to receive plenty of flack about! But, I would be remise if I did not mention this potentially harmful habit. While many people use the New Year as an incentive to finally stop drinking, most are unable to adhere to such a rigid goal. Studies show that moderate drinking can offer many health benefits such as lowering cholesterol and coronary artery disease but that is defined as one or two 8 ounce drinks per day and red wine is preferred. However, many heavy drinkers would do well to taper off to a moderate level. For those with a problem and have decided that you want to stop drinking, there is a world of help and support available such as Alcoholics Anonymous. There are also a number of treatment-based programs, as well as support groups for families of alcoholics.
This is one tip that few consider being health related. However, serious stress from financial problems affects millions of Americans every day. This cumulative stress can be very harmful to your health and can be lessened by initiating a plan. Get professional help and learn how to downsize and reevaluate your real needs…less toys with less stress for a longer life!
There may be no one thing more important to gaining a new perspective on life that to have learned something new. It could be as drastic as returning to school to prepare for a career change or as simple as learning to play bridge. Have you vowed to make this year the year to learn something new? Take a course at local college or read a new book. Visit the Everhart Museum or take the free tour of the Scranton Cultural Center. It will enrich your life and make you a more interesting person. Most local colleges and universities offer distance and adult education programs.
Service to others is service to you! There may not be anything more gratifying than providing a service to others in need. Volunteerism makes you a better and healthier person. It fits into any schedule. Donate clothes, time or resources. Locally, we have many charitable causes in need of help: Be a “Friend of the Poor,” or serve lunch at St. Frances Soup Kitchen.
The goal of organization, like the goal of financial order, has similar health implications because it eliminates tremendous stress. There are many books and websites that offer suggestions on how to organize just about anything in your life. For this reason, I love my iPhone – there’s an App for that!
NEXT MONDAY – Read Dr. Paul J. Mackarey “Health & Exercise Forum!” This article is not intended as a substitute for medical treatment. If you have questions related to your medical condition, please contact your family physician. For further inquires related to this topic email: drpmackarey@msn.com
Paul J. Mackarey PT, DHSc, OCS is a Doctor in Health Sciences specializing in orthopaedic and sports physical therapy. Dr. Mackarey is in private practice and is an associate professor of clinical medicine at GCSOM.
For all of Dr. Mackarey's articles visit:
I am sure that many of you feel as I do…it is hard to believe that I am living in the year two thousand and TWENTY-TWO! Moreover, I hope you share my sentiments that each year, despite the trials and challenges of the pandemic, each month, week, day, and minute is a gift, not to be taken for granted. And that is why we resolve at this time each year to make a concerted effort to improve ourselves; mentally, physically and spiritually, so that we may live a longer and healthier life, in order to spend more time with the friends and family we love.
Not surprisingly, getting physically fit and losing weight are the top resolutions to begin each New Year. According to the University of Pittsburgh Medical Center, 10 million Americans choose to join one of the 45,000 health clubs and hope to get fit and healthy for life (in non pandemic years). Unfortunately, if starting an exercise program is the hard part, than sticking to it is the hardest part. And, with the Omicron surge limiting access to indoor gyms and fitness centers, compliance may be even more challenging this year.
Once the initial excitement and enthusiasm wears off, so too does the discipline and determination necessary to overcome the many distractions in our lives to make exercise a priority for life. Diane Klein, PhD polled long-term exercisers (those exercising at least 3 times per week for more than 13 years) what motivated them to “stick with the program.” The answers are in order of importance. Please note that “appearance” was NOT at the top of the list.
NEXT MONDAY – Read Dr. Paul J. Mackarey “Health & Exercise Forum!”
This article is not intended as a substitute for medical treatment. If you have questions related to your medical condition, please contact your family physician. For further inquires related to this topic email: drpmackarey@msn.com
Paul J. Mackarey PT, DHSc, OCS is a Doctor in Health Sciences specializing in orthopaedic and sports physical therapy. Dr. Mackarey is in private practice and is an associate professor of clinical medicine at GCSOM.
For all of Dr. Mackarey's articles visit: mackareyphysicaltherapy.com
Every January, people make numerous resolutions related to health and wellness such as eating less and exercising more. As we enter our second new year living (or dying) with the COVID virus, it may be that the best health and wellness resolution is to GET FULLY VACCINATED!
The Omicron variant of SARS-CoV-2 is spreading throughout the United States like a wildfire. Consequently, a critically important New Year’s resolution is take action and seek the best protection possible. First and foremost, getting fully vaccinated offers the best protection considering the fact that the efficacy of the vaccination to prevent serious illness, hospitalizations and death is well-documented. Once vaccinated, taking care of your health and wellness is also important. The human body is designed to defend against some (but not all) foreign bodies such as germs, bacteria, and viruses. A healthy immune system may foster a speedier recovery from illness. While you may not be able to improve an otherwise healthy immune system, you can take steps to maintain its health and integrity.
A healthy immune system protects us by creating a barrier that stops invaders or antigens, from entering the body. When an unwelcome invader slips through the barricade, the immune system responds by producing white blood cells and other chemicals and proteins that attack the foreign substances.
To maintain a healthy immune system, physical activity is one of the most important factors in improving a lifestyle in a positive way. A minimum of 30 minutes of physical activity, 5 days per week can greatly contribute to longevity. Most experts agree that moderation is important. If you overindulge in exercise you will be at greater risk for musculoskeletal injuries and may weaken your immune system. This is especially true for those who are newcomers. The goal is to gradually work into a fitness program and maintain it for life.
Researchers have found that the benefits of regular physical activity are numerous. Some of the more important benefits are:
Sources: WebMD;
Visit your doctor regularly and listen to your body. Keep moving, eat healthy foods, exercise regularly, and live long and well!
EVERY MONDAY – Read Dr. Paul J. Mackarey “Health & Exercise Forum!”
This article is not intended as a substitute for medical treatment. If you have questions related to your medical condition, please contact your family physician. For further inquires related to this topic email: drpmackarey@msn.com
Paul J. Mackarey PT, DHSc, OCS is a Doctor in Health Sciences specializing in orthopedic and sports physical therapy. Dr. Mackarey is in private practice and is an associate professor of clinical medicine at GCSOM.
For all of Dr. Mackarey's articles, visit: mackareyphysicaltherapy.com/forum
New Year’s Resolutions are very predictable. While most are health oriented, I purport that a healthy mind, body and spirit requires a healthy lifestyle. Interestingly, the ten most popular resolutions listed below, all have an impact on a healthy life. Moreover, after living with the COVID-19 virus in 2020, perspectives and priorities may have changed for all of us and forever. As such, before any other health tip can be followed, the number one, two and three health tips for 2021 are:
Polls repeatedly show that one of the most consistent resolutions for the New Year is to make more time to spend with family and friends. Moreover, research shows that the comfort and camaraderie of these people whom we love is important to our health and well-being. However, until we are all vaccinated we must do so with great care and precaution; Zoom, FaceTime, phone calls, drive-by visits, outdoor visits or activities, etc. Be Creative and be careful!
The benefits of regular exercise is no longer anecdotal, it is factual. Daily exercise, even in small doses, has been associated with more health benefits than anything else known to man. Studies clearly demonstrate that it reduces cholesterol and coronary artery disease and the risk of some cancers. Also, it increases longevity, helps achieve and maintain weight loss, enhances mood, lowers blood pressure, and even improves arthritis. In short, exercise keeps you healthy and makes you look and feel better. If done properly, there is no down side. So, make this year the year to do it! While a gym may not be the best option for those at risk, buy indoor home equipment or dress appropriately and use Mother Nature for healthy and inspirational walks.
Recent studies report that more than 66 percent of adult Americans are considered overweight or obese. As a result, weight loss is one of the most popular New Year's resolutions. However, adhering to a weight loss program is not easy. It requires many things, including, setting reasonable goals and staying focused. Often, professional help is required. While this may be one of the most difficult goals to attain, the ultimate reward and value is well worth the effort.
Second only to losing weight, this resolution, while extremely difficult, is another life-saving goal that must be attempted. Studies report that smokers try and fail four times on average before they are successful. SO, KEEP TRYING! Get help. Talk to your physician about using over-the-counter or prescription nicotine replacement therapy and proven quit-smoking aids. Consider smoking cessation classes, support groups and hotlines in addition to the meds. This is one goal that is worth the effort.
Due in great part to our hectic and stressful work and family demands, long before COVID-19, the United States is home to millions of people requiring the use of mood elevators and antidepressants. As a result, it is important to learn what really makes you happy in order to FIND YOUR SMILE. It requires the balance of a healthy mind, body and spirit. It might be a walk in the snow, taking virtual dance, exercise or enrichment class. One hint, smiles are often found in something simple and inexpensive. And, be sure to associate with upbeat, fun-loving and genuine people when possible.
This is one tip for a healthier New Year that I expect to receive plenty of flack about! This is especially true now because more alcohol is being consumed with the stress of COVID-19. But, I would be remiss if I did not mention this potentially harmful habit…excessive drinking. While many people use the New Year as an incentive to finally stop drinking, most are unable to adhere to such a rigid goal. Studies show that moderate drinking can offer many health benefits such as lowering cholesterol and coronary artery disease but that is defined as one or two 8 ounce drinks per day and red wine is preferred. However, many heavy drinkers would do well to taper off to a moderate level. For those with a problem and have decided to stop drinking altogether, there are plenty of help and support available such as Alcoholics Anonymous. There are also a number of treatment-based programs, as well as support groups for families of alcoholics.
This is one tip that few consider being health related. However, serious stress from financial problems affects millions of Americans every day. This cumulative stress can be very harmful to your health and can be lessened by initiating a plan. Get professional help and learn how to downsize and reevaluate your real needs. Less toys (adult and child) with less stress for a longer life! For those suffering from economic hardship due to COVID-19, contact social services and government agencies to determine if assistance is available to you and your family.
There may be no one thing more important to gaining a new perspective on life that to have learned something new. It could be as drastic as returning to school to prepare for a career change or as simple as learning to play bridge. Have you vowed to make this year the year to learn something new? Take a virtual course at local college or read a new book. Take a tour of some of the world’s greatest museums. Listen to a TED talk. It will enrich your life and make you a more interesting person. Most local colleges and universities offer virtual and adult education programs
NEXT MONDAY – Read Dr. Paul J. Mackarey “Health & Exercise Forum!”
Read all of Dr. Mackarey's articles at https://mackareyphysicaltherapy.com/forum/
This article is not intended as a substitute for medical treatment. If you have questions related to your medical condition, please contact your family physician. For further inquires related to this topic email: drpmackarey@msn.com
Paul J. Mackarey PT, DHSc, OCS is a Doctor in Health Sciences specializing in orthopaedic and sports physical therapy. Dr. Mackarey is in private practice and is an associate professor of clinical medicine at Geisinger Commonwealth School of Medicine.
