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Psychologist’s Tips for Setting Achievable New Year’s Health Resolutions in 2024

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Expert from global health system Cleveland Clinic advises focusing on the motivation for change, and ensuring goals are ‘SMART’ to encourage long-term success

 

January 11, 2024, NASSAU, Bahamas: New Year’s resolutions are often abandoned almost as soon as they are made, but according to a psychologist from global health system Cleveland Clinic, the problem could lie in how the resolutions were formulated, rather than a perceived lack of willpower.

“To improve the chances of long-term success, individuals can carefully consider why they want to achieve a certain lifestyle goal, being as specific as possible, says David Creel PhD, a clinical psychologist, exercise physiologist and registered dietitian with Cleveland Clinic, “Regularly revisiting the ‘why’ behind the objective can help people keep up the momentum after the initial enthusiasm has worn off. Even if individuals have already broken their resolutions, they can reformulate these in a way that supports a successful outcome.”

Once clear on their motivation, individuals can improve their chances of success by reviewing their work-life balance and committing to prioritizing self-care in the same way they would do for work success, for example.

The next step, says Dr. Creel, would be to formulate the health objective using the concept of SMART goals, meaning goals that are Specific, Measurable, Action-oriented, Realistic and Time-bound. He gives the following example of goal that is SMART: “I am going to get up at 7am, four days a week, to take a 30-minute walk.”

Another useful approach, says Dr. Creel, could be to reframe outcome-oriented goals as behavior-oriented goals. “Sometimes people start out with an outcome goal such as wanting to lose 30 pounds, whereas it could be more effective to identify behaviors that need to change to achieve this goal. For example, they could aim to walk on the treadmill, rather than sitting on the couch, when watching a favorite TV show.”

Building in a timeframe for the regular reevaluation of goals is also important, especially when overarching goals have been broken down into short-term, measurable goals, says Dr. Creel. This reassessment can be done by the individual themselves, or with support from a loved one. Other options are to join a virtual or in-person group, program or app that holds them accountable or keeps them motivated.

“This has to be well thought out, so your choice of accountability partner is not counterproductive,” says Dr. Creel. “For example, if you are new to exercising and decide to work out with a friend who doesn’t enjoy exercising, you could easily end up talking each other out of any activity,”

Another helpful measure is the use of rewards. “In general, internal motivation is more powerful than external motivation,” Dr Creel says. “However, when it comes to starting something new, judicious use of rewards can be really helpful. A non-food reward, such as a massage, after a certain number of weeks can keep you motivated as you head towards achieving your overall goal.”

Setting some ‘one and done’ goals, such as signing up to complete a 5km walkathon, could also help support the achievement of a long-term goal, says Dr. Creel. He says that by achieving several smaller, realistic goals, the person can build their confidence and motivation.

To increase their chances of success, individuals can also prepare and rehearse for temptations and challenges. “For example, if you want to commit to taking an exercise class every second day, but have previously found that some days leave you too tired to exercise, you could decide beforehand that on days like these you will do at least 10 minutes of exercise, which you can easily fit in while watching a TV program,” says Dr. Creel.

Similarly, he says, a person can identify obstacles such as moods that interfere with good intentions and then think about what has helped to overcome this obstacle in the past, for example socializing might help if someone feels down. If people normally ‘stress-eat’, they could anticipate this by having a prepacked calorie-controlled treat at the back of the cupboard to reach for, which helps eliminate the ‘all or nothing’ feeling that could lead to overeating.

“If there are specific mood disorders that get in the way of success or a person is experiencing an ongoing struggle in an issue such as managing their weight, they could consider seeking support from a psychologist specialized in that area to help them to explore and manage the issue,” Dr. Creel concludes.

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Environmental Health Department Offers Tips for Preventing Rodent Infestations  

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Turks and Caicos, September 14, 2024 – The Environmental Health Department is calling on all residents and community members to take proactive steps to prevent rodent infestations in their homes and neighbourhoods. Rodents, such as rats and mice, are not only a nuisance but can also spread serious diseases and cause property damage. By following a few simple guidelines, we can work together to keep our community healthy and safe.

Here are some key steps residents can take to prevent rodent problems:

  1. Keep Areas Clean and Clutter-Free:Rodents thrive in cluttered environments. Regularly remove piles of trash, leaves, and debris from your yard. Pay attention to overgrown vegetation and make sure to trim it back, as it can provide hiding spots for rodents. Also, clean up fallen fruits from trees, which can attract rodents seeking food.
  2. Store Food Properly:Keep food items in sealed containers and ensure garbage bins have tight-fitting lids. Rodents are attracted to easily accessible food, so reducing food sources is essential.
  3. Eliminate Water Sources:Fix any leaks and remove standing water around your property. Rodents need water to survive, so by eliminating these water sources, you make your home less inviting to them.
  4. Seal Entry Points:Inspect your home for holes or cracks in walls, doors, windows, and foundations. Seal these openings to prevent rodents from finding their way inside. Even small gaps can be entry points, so thorough inspection and repair are necessary.

The Environmental Health Department urges residents to remain vigilant and report any signs of rodent activity. Common indicators include droppings, gnaw marks, and scratching noises. If you suspect a rodent infestation, contact a pest control professional or the Environmental Health Department for assistance.

By taking these simple steps, including maintaining tidy yards, managing food and water sources, and sealing potential entry points, residents can protect their homes and communities from rodent infestations.

For more information on rodent prevention or to report a rodent problem, please contact the Environmental Health Department at (649) 338-2143/2144. Let’s work together to create a healthier, safer community!

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Health

The Ministry of Health and Human Services Warns Public About Heat-Related Illnesses Amid Rising Temperatures

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Turks and Caicos, September 13, 2024 – With the summer heat intensifying, the Ministry of Health and Human Services is urging the public to take precautions against heat-related illnesses, which can pose serious health risks. Heat-related illnesses include conditions such as heat stroke, heat exhaustion, heat cramps, and heat rash. Vulnerable populations, such as young children, the elderly, and those with chronic medical conditions, are at increased risk.

Understanding Heat-Related Illnesses:

  1. Heat Stroke: A life-threatening condition where the body’s temperature rises above 103°F. Symptoms include confusion, hot and dry skin, rapid pulse, and loss of consciousness.
  2. Heat Exhaustion: Symptoms include heavy sweating, weakness, dizziness, nausea, and fainting. It can lead to heat stroke if not addressed promptly.
  3. Heat Cramps: Painful muscle spasms usually occurring in the legs or abdomen, often due to heavy sweating and loss of salt and water.
  4. Heat Rash: Skin irritation caused by excessive sweating, presenting as red clusters of small blisters.

 Prevention Tips

  1. Stay Hydrated: Drink plenty of fluids, especially water. Limit alcohol and caffeine, which can dehydrate you.
  2. Stay Cool: Spend time in air-conditioned environments.
  3. Dress Appropriately: Wear lightweight, light-coloured, and loose-fitting clothing. Use hats and sunscreen when outdoors.
  4. Limit Outdoor Activities: Limit strenuous activities during the hottest parts of the day, typically between 10 a.m. and 4 p.m. Plan outdoor events for the cooler morning or evening hours. Take frequent breaks in the shade or indoors if you must be outside.
  5. Check on Vulnerable Individuals: Ensure that family members, friends, and neighbours, especially those who are elderly or have health conditions, are staying cool and hydrated.

If someone shows signs of heat-related illness:

  1. Move them to a cooler environment
  2. Apply cool, wet cloths to their body or have them take a cool bath.
  3. Offer sips of water if they are conscious.
  4. Call 911 immediately if you suspect heat stroke.

The Minister of Health and Human Services, Honourable Shaun D. Malcolm, commented, “We want to ensure that everyone stays safe during these extreme heat conditions. By taking simple preventive measures, we can reduce the risk of heat-related illnesses. Our goal is to inform and protect the community, especially our most vulnerable members.

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Ministry of Health and Human Services Reports Outbreak of Gastroenteritis in Grand Turk  

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Turks and Caicos, September 12, 2024 – The Ministry of Health and Human Services (MoHHS) reports an outbreak of gastroenteritis affecting the island of Grand Turk. Gastroenteritis (GE), which causes diarrhoea and or vomiting,  can be triggered by viral or bacterial infections resulting in inflammation of the stomach and intestines. These infections can spread easily from person to person by direct contact, contact with contaminated food or water, or contact with contaminated surfaces/objects. Some people (usually the very young or elderly) are very vulnerable and may require hospital admission due to dehydration. It is, therefore, essential to drink plenty of fluids during the illness to avoid dehydration.

The public health team has been actively responding since initial reports and, to date, has done a number of inspections and provided advice. A number of school-aged children from various schools, along with their close contacts have been affected. The Ministry of Education has been apprised of the situation, and the MoHHS is working closely with its education partners to mitigate further spread.

Gastroenteritis can commonly occur in school and nursery settings and may be caused by viruses such as norovirus or, more rarely, by food poisoning. Symptoms commonly include:

  • vomiting (often sudden in onset)
  • diarrhoea
  • both diarrhoea and vomiting
  • tiredness
  • fever
  • nausea (feeling sick)
  • aching muscles
  • stomach pain
  • headache

 Symptoms may begin one to two days after infection and typically resolve in one to three days.

 Recommendations:

  1. Practising proper hand hygiene at all timesis essential to prevent the spread of GE and other communicable diseases.

Children should be supervised and encouraged to wash their hands before eating, drinking, and after using the toilet.

Hand washing with liquid soap and warm water should be done frequently for at least 20 seconds.

Paper towels should be used for drying hands, and a wastepaper bin should be provided for disposal.

Persons looking after ill loved ones should pay particular attention to proper hand hygiene to prevent getting sick.

Alcohol gel can be used in addition to soap and water.

  1. Handle and prepare food safely. Before preparing and eating your food:

Carefully wash fruits and vegetables well.

Clean and sanitise kitchen utensils, cutting boards, counters, and surfaces routinely.

  1. Practice proper cleaning and disinfection, particularly of frequently touched surfaces.

Surfaces and touch points (taps, toilet flush handles, door handles, light switches) should be cleaned and disinfected with a bleach-based cleaner.

Use detergents and bleach solutions in accordance with the manufacturer’s instructions to clean these surfaces regularly.

  1. If you or your child is sick, you should not go to school/work and not return until at least 48 hours after the symptoms have resolved without medication.
  2. Ensure that you or your child is properly hydrated.Avoid dehydration by offering an oral rehydration solution gradually.
  3. Seek medical attentionif your child:
  • Becomes unusually drowsy
  • Vomits frequently or vomits blood
  • Has bloody diarrhoea
  • Shows signs of dehydration, such as dry mouth and skin, marked thirst, sunken eyes, or crying without tears. In an infant, be alert to the soft spot on the top of the head becoming sunken and to diapers that remain dry for more than three hours
  • Is an infant and has a fever
  • Is older than three months of age and has a fever of 102 Fahrenheit (39 degrees Celsius) or more

The Ministry of Health and Human Services will continue heightened surveillance for gastroenteritis and take necessary actions to mitigate against further cases.

For additional information, please call 649-338-5469 or visit the Ministry of Health and Human Services Facebook page at https://www.facebook.com/tciministryofhealth/.

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