Diet & Nutrition

Confirmed: Fish Oil May Help Reduce Inflammation

While the dangers of inflammation are often discussed, this process is actually a beneficial response that the immune system instigates when there’s an injury or trauma to the body’s tissues. Now, new research links fish oil and inflammation, adding to the broad range of benefits that omega-3 fatty acids are known to provide for human health.

What is Inflammation?

When any part of the body is damaged, the immune system initiates inflammation in that area in order to develop a protective barrier around the damaged cells. As the cells discharge pus and go through a granulation process, they are able to begin the healing process.

However, this process would be inhibited if the damaged cells weren’t protected by the swelling, or inflammation, which the body produces. However, inflammation becomes a problem when the cells heal and yet the inflammation doesn’t subside.

There are two types of inflammation: acute and chronic. In acute inflammation, the immune system is responding to a temporary or short-lived physical condition, such as a cut or fracture. In this case, inflammation can be observed as a reddening and swelling of the skin. The inflamed area will also be painful — either to the touch, or in regard to mobility. As the wound begins healing, these symptoms will subside and the inflammation will be alleviated.

The situation is different with chronic inflammation, which is an immune response to a long-term or permanent physical condition. This type of inflammation is present in conditions like asthma, Crohn’s disease, gum disease, sinusitis and rheumatoid arthritis.

The Dangers of Prolonged Inflammation

Inflammation is intended to be a temporary condition that allows the body to heal itself. However, when chronic health conditions prolong inflammation, the initially beneficial immune response can actually cause these conditions to persist or worsen over time. It’s not uncommon for prolonged inflammation to also increase the risks of developing cancer, atherosclerosis and other medical conditions.

Common signs of chronic inflammation include:

abdominal pain
chest pain
fatigue
joint pain
fever
rash

Fish oil, and the omega-3 compounds that it contains, may beneficially affect inflammation by influencing the levels of anti-inflammatory molecules in the blood. When you ingest fatty acids, including the omega-3’s found in fish oil, specialized pro-resolving mediators (SPMs) break them down and use them to reduce the inflammatory responses caused by red blood cells.

These anti-inflammatory molecules also have a strong impact on the functioning of white blood cells, which are responsible for carrying out the immune system’s response to infection.

New Study Links Fish Oil and Inflammation

While it has been known that the body uses fatty acids to help regulate inflammation in the body, a new research project on the relationship between fish oil and inflammation set out to determine if an omega-3 supplement in particular would have an effect.

Conducted at London’s William Harvey Research Institute, the study was aimed at observing the effects that a fish oil dietary supplement would have on 22 subjects, ranging in ages from 19 to 37. The participants were divided into two groups, with one group receiving the supplement, while the second group was given a placebo.

In the study, biomarkers were attached to the SPM molecules, allowing the researchers to see how omega-3’s were used by the body and what effect the fish oil supplements had on the white blood cells. Once the study began, blood samples were taken from all subjects at regular intervals. In all, five blood samples were extracted from each subject within a 24-hour period.

The testing confirmed that those subjects taking the fish oil supplement had a significant increase in SPM levels in their blood. Also, SPM increases spiked in accordance with the dosage time and amounts, confirming that the supplement was causing this effect.

The researchers found that the dosages also caused an increased immune response against bacteria, while acting to prevent blood clotting in the arteries. In reducing the risk of blood clots, SPM molecules help to reduce the inflammation which can damage healed tissue if it persists for too long.

What Other Benefits Do Omega-3 Fatty Acids Provide?

One of the primary benefits of taking a fish oil supplement is the effect that it has on heart health. Consuming one gram of fish oil, or the equivalent in a supplement, can help protect against heart disease. Another study found that taking an omega-3 supplement helped to reduce the likelihood of developing coronary heart disease and lowered the risks of heart failure.

A daily intake of omega-3 fatty acids has also been found beneficial in treating Alzheimer’s disease, depression and anxiety. In one recent study, taking a supplement that contained both omega-3 and vitamin D helped kill cancerous cells in women with breast cancer. There was also a study that found that omega-3 supplements reduced the rates of mortality in patients suffering from prostate cancer.

Natural sources of omega-3 fatty acids include:

Dietary Supplements

Since the FDA doesn’t regulate how much fish oil can be put into a supplement, there are a wide range of choices out there. Typically, you can expect to get supplements that provide one gram of fish oil, containing varying doses of EPA and DHA long-chain omega-3 fatty acids. In addition to fish oil supplements, these beneficial fatty acids are also found in krill oil and in supplements derived from cod liver oil.

Food Sources

Salmon contains the highest content of Omega-3 fatty acids at 4,123 milligrams, followed closely by mackerel, with 4,107 milligrams. Herring is another seafood that rates high in omega-3’s with an average 946 milligrams. Oysters (370 mg.), sardines (2,205 mg.), anchovies (951 mg.) and caviar (1,086 mg.) round off the various types of seafood that contain generous amounts of omega-3 fatty acids. If you’re not fond of seafood, omega-3 fatty acids can also be found in flax seeds (2,350 mg. per serving) and chia seeds (5,060 mg. per serving).

Cholesterol and Heart Health: Dietary Cholesterol Not Tied to Cardiovascular Risk

Jan 30 by Ewcopywriting

High cholesterol has long been recognized as a risk factor for cardiovascular disease. For many years, the theory has been that the quantity of dietary cholesterol (foods containing cholesterol) consumed was directly related to high levels of cholesterol in the blood, contributing to heart disease risk. However, more recent research has disputed this theory, sparking an ongoing controversy. According to new AHA guidelines, based on a review of current research, there is no connection between cholesterol and heart health, but taking steps to protect your cardiovascular health is still advised.

The Link Between Cholesterol and Heart Health

To understand the latest determination from the American Heart Association, it’s necessary to explore the causes of heart disease and the link between cholesterol and heart health. Coronary heart disease is the result that coronary artery disease has on the body, proving that a problem in one part of the cardiovascular system can lead to problems elsewhere in the body. The coronary arteries are responsible for delivering blood to the heart, but plaque build-up in these arteries inhibits that process. As a result, the heart doesn’t receive the blood flow it needs to function properly.

This condition is commonly known as ischemia and it can occur in one of two ways. Chronic ischemia occurs over a longer period, allowing plaque to build up on the artery walls over time and gradually inhibiting blood flow to the heart. This process often starts in childhood and progresses through adolescence, even though it may not be diagnosed until adulthood. Alternatively, acute ischemia occurs when plaque suddenly breaks away from the artery wall and causes a blockage, or clot, which abruptly stops blood flow to the heart.

The condition may be caused by low HDL, or good cholesterol levels, in addition to hypertension, diabetes and smoking. Pregnant women and adults over 45 are also more likely to develop coronary artery disease. In the past, it was believed that consuming foods high in cholesterol was another risk factor, but recent news from the AHA may dispel that idea as myth.

AHA Determines There is No Link Between Dietary Cholesterol and Heart Health

In the past, the American Health Association did link dietary cholesterol and heart health, advising that cholesterol intake should be limited to 300 milligrams per day, but new research has prompted the organization to redact that restriction. A group of researchers, led by Jo Ann S. Carson, Ph.D., who serves on the AHA’s board of nutrition, recently reviewed the nutrition guidelines that the AHA publishes as a means of reducing cardiovascular disease risks. Their findings prompted Dr. Carson and her co-authors on the study to recommend eliminating the cholesterol restrictions.

The recommendation to edit cholesterol restrictions from the dietary recommendations was the result of combing through existing research to find a correlation between cholesterol and heart health. The researchers noted that they could not find a link between high cholesterol intake and higher LDL (bad cholesterol) levels in the blood.

Instead of limiting cholesterol intake, the new guidelines recommend adopting a healthier overall diet that doesn’t rely on counting numbers. This is partly because certain eating habits may not be as unhealthy as they seem. For example, eating at least one egg per day, a food that’s high in cholesterol, can reduce your risks of experiencing a stroke. For this reason, the best course of action is to focus on consuming a healthy diet that relies on foods that are rich in polyunsaturated fats instead of those full of saturated fats. Foods high in saturated fats are also high in cholesterol, so reducing your consumption of these foods will help to naturally reduce your dietary cholesterol intake. As a result, your LDL blood levels will be lower without having to count how many milligrams of cholesterol you consume each day.

What Can You Do to Lower Your Risks of Heart Disease?

Add Heart-Healthy Foods to Your Diet

One of the most important things you can do for your heart is to give it the sustenance it needs. This means adopting a healthier diet that relies on plant-based foods, whole grains and lean-cut meats. Healthy fats, legumes and low-fat dairy products can round off a heart-healthy diet.

Reduce Your Intake of Unhealthy Substances

While alcohol and soda consumption should be very limited in order to protect your heart, you should also be sure to stay away from other sugary foods and beverages. Salt consumption should also be reduced or eliminated. Doctors additionally recommend limiting how many processed carbohydrates you consume on a daily basis.

Take a Supplement

You can give your heart an extra supply of vitamins and nutrients by adding a daily supplement that provides the natural ingredients your body needs to fight against free radicals, while also helping to keep your cardiovascular system in good condition. Adding a supplement of this quality to a healthy diet will maximize the benefits your lifestyle changes have on your heart.

Quit Using Tobacco

While smoking has very negative effects on the cardiovascular system, tobacco in other forms can also restrict blood flow. It can also damage your heart and other organs by inhibiting the amount of oxygen transported in the blood supply. This is why many smokers and tobacco users have hypertension and an increased heart rate.

Physical Activity is Important

At the very least, you should attempt to get 30 to 60 minutes of moderate to high intensity exercise every day in order to maintain a healthy heart. This doesn’t mean you have to spend all of that time in the gym. In fact, it’s better for your heart and the other muscles in your body if you engage in a broad range of activities. For example, you can go bicycling one day and swimming on the following day. If you find the time to get more than an hour of exercise each day, you’ll be helping your heart to get stronger that much faster.

Get Enough Sleep

Sleeping doesn’t just help your mind rest. It helps your heart rest and, during sleep, your muscles heal and build mass. If you have trouble falling asleep or staying asleep, look for ways to make your bedroom more relaxing. Try replacing your bedding, wearing a sleep mask and ear plugs, or listening to relaxing music. Alternately, taking a supplement like melatonin could help you to fall asleep sooner and get higher-quality sleep, in cases of occasional sleeplessness. If you’re still having trouble falling asleep, ask your doctor for help.

Omega-3 and ADHD: Can a Simple Supplement Improve Attention in Some Youth?

Jan 23 by Ewcopywriting

Approximately 8.4 percent of American children develop attention deficit/hyperactivity disorder, or ADHD. The fact that only 2.5 percent of adults suffer from the condition suggests many youths outgrow the condition in time. Even so, research hasn’t been able to pinpoint the cause of the condition. It is known that ADHD develops in children aged as young as three and it can be instigated by other mental disorders. New research has found a link between omega-3 and ADHD, suggesting the beneficial fatty acid may help treat children more effectively.

What is ADHD?

ADHD is marked by an inability to remain focused on a single task for any length of time. Children who suffer from the condition are often seen fidgeting or moving about tirelessly. Whether an adult or child, an individual with ADHD will have difficulty in concentrating on complex tasks. He or she will also be more easily distracted than others in the same age group. Some of the symptoms of ADHD include:

inability to pay close attention to assigned tasks
frequent mistakes that seem to be caused by carelessness
failing to listen to others
poor organizational and time management skills
failing to fulfill obligations
always active, or consistently moving about
running and engaged in horseplay at inappropriate times
habitually interrupting conversations

Diagnosing Treating ADHD

While there isn’t a specific test that’s designed to diagnose ADHD, doctors can determine whether an individual suffers from this condition by ruling other problems out. This process usually begins with conducting vision and hearing tests. The diagnosing physician will also try to rule out other conditions, including depression, anxiety, sleep disorders and learning disabilities. The doctor will look at a list of criteria for establishing ADHD and for determining the severity of the condition. This will involve asking the individual and the parents about past behavioral problems.

While there is currently no cure for ADHD, there are a number of treatments that are effective. Primarily, the individual will attend behavioral therapy sessions that are designed to teach them social skills and learning techniques. Stimulants may also be prescribed, because these medications can enhance attention and comprehension. Additionally, parents, teachers and school counselors will often be provided with educational materials to give them a better understanding of the challenges a child with ADHD faces.

New Research Links Omega-3 and ADHD

According to a new study that links omega-3 and ADHD, there may be a more natural way to improve attention in children with ADHD. The joint study was conducted by researchers at King’s College London and China Medical University in Taiwan. It focused on studying the effects omega-3 fatty acids found in fish may have on children suffering from ADHD. The researchers recruited 92 subjects for the study, aged six to 18 and all suffering from ADHD.

The participants in the study were divided into two groups for the 12-week study. During that time frame, the subjects in one group received regular, high doses of omega-3 supplements. The youths in the second group were given a placebo. Those children receiving the omega-3 supplement showed improved attention and vigilance once the omega-3 levels in their blood increased. However, the research also found that too much omega-3 in the blood caused more severe instances of impulsive behavior. This suggests that the best use of the data would be in closely monitoring an ADHD child’s omega-3 intake to ensure they receive a moderate level of the fatty acid.

Fatty acids are important in that they serve a number of functions in the body. They help create cell membranes, produce eicosanoids (signaling molecules) and help the body produce more energy. People with a deficiency of omega-3 fatty acids are at a greater risk of developing ADHD, so these levels should be monitored in children who seem to be hyperactive.

What is Omega-3 and How Can You Add it to Your Diet?

Omega-3 fatty acids are most commonly found in fish oils, along with vitamins A and D. Although research on the benefits of omega-3 is varied, it has been commonly found that it does help to improve heart health. The two most common forms of omega-3 are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA is common in fish because it’s derived from the algae that makes up their diets. This particular type of omega-3 is beneficial in creating the compounds necessary to combat inflammation and unwanted blood clotting. DHA helps promote healthy sperm production, while also benefiting the retina of the eye. It also helps protect the cerebral cortex.

Some medical conditions that omega-3 fatty acids may benefit include:

multiple sclerosis
prostate cancer
post-partum depression
heart health
Alzheimer’s disease
healthy vision
epilepsy
fetal growth

Natural Sources of Omega-3 Fatty Acids

The best source of omega-3 fatty acids are oily, wild-caught fish, particularly white fish. Just a few of the fish that are high in omega-3 content include salmon, trout, anchovies, sardines, mackerel and herring.

Here are more ways to add omega-3 to your diet:

Dietary Supplements

If you’re concerned that you’re not getting enough omega-3’s through your dietary choices, you can take a high-quality supplement. This can ensure you’re getting access to omega-3’s even on days when you may not eat fish.

Eggs

While all eggs do contain omega-3 to some degree, certain types of eggs have a larger content of this fatty acid than others. Usually, those with higher omega-3 content will say so on the packaging, or it will be written directly on the shell.

Vegan-Friendly Choices

While fish and eggs are the top choices, vegans can get this beneficial compound without violating their dietary choices. Some vegetable-based options include flax seed, hemp seed, walnuts, chia seeds, fresh basil and spinach.

Researchers Determine What Causes Diabetes

Jan 11 by Ewcopywriting

Your body’s cells use sugar, or glucose, for energy. When you consume foods or beverages that contain sugar, a hormone called insulin pushes the sugar, or blood glucose, from the bloodstream to the various cells in your body. Once this occurs, the cells use the sugar as fuel, allowing them to function as they should. However in someone with type 2 diabetes, the cells don’t respond to insulin as well as they used to. As a result, glucose levels continue to build up in the blood and the cells are deprived of the fuel they need to function. New research focused on exactly what causes diabetes and, in doing so, may have found a method for reversing the condition.

Diabetes Risk Factors

There are many factors that can increase your risk of developing type 2 diabetes. While childhood diabetes is a little more rare, it is occurring more frequently among children who are overweight or obese. Inactivity also increases the risk of developing the condition in children and adults. Research has also found that hypertension and high cholesterol levels increase the risks of developing diabetes as you age.

In a new study, it was also found that consuming ultra-processed foods — packaged foods that contain high amounts of additives and preservatives — also compounds the risk of type 2 diabetes. In this study, conducted at the University of Paris Epidemiology and Statistics Research Center, researchers looked at how consuming ultra-processed foods affected the risk of developing diabetes. The study included 21,800 male participants and 82,907 women, and examined their dietary habits and health conditions over the course of a decade.

Measuring the amount of ultra-processed foods consumed by each subject on a daily basis, the team did confirm a link to a heightened risk for type 2 diabetes. While they couldn’t say exactly which additives caused the increased risk, the researchers noted that certain additives, such as carrageenan, have been previously found to inhibit the processing of blood glucose. Other ingredients may contribute to the diabetes risk by increasing the body’s insulin tolerance, or by inhibiting the production of insulin. The study’s authors recommended limiting the consumption of ultra-processed foods to a minimum as a means of reducing the risk of developing diabetes.

Symptoms of Diabetes

If you suspect you have type 2 diabetes, or if you possess one or more of the risk factors previously discussed, you should consult your doctor immediately. This is especially true if you have observed any of the most common symptoms of the condition, which are listed below:

increased thirst, accompanied by frequent urination
increased appetite
unexplained weight loss
fatigue
blurred vision
sores or injuries that take longer to heal

New Research Uncovers What Causes Diabetes

Today, there are 422 million people living with diabetes throughout the world and 90 percent of those people suffer from type 2 diabetes. These numbers continue to grow year after year and, since there is no cure at this time, much research is focused on discovering what causes diabetes. While previous research has emphasized that it’s possible to manage diabetes by living a healthier lifestyle, a recent clinical study discovered that one lifestyle change may actually reverse the condition. Specifically, the study found that losing a significant amount of weight could reverse the development of type 2 diabetes.

In the Diabetes Remission Clinical Trial (DiRECT), led by Professor Roy Taylor, researchers theorized that type 2 diabetes was instigated by too much fat production in the liver. The higher amounts of fat promote insulin resistance and blood glucose production, creating an ongoing cycle in which there’s too much glucose in the blood for the body to use. Once the fat begins affecting the pancreas, the beta-cells contained within it, which are responsible for producing insulin, are harmed.

Professor Taylor suggests that losing a significant amount of weight will reduce the fat content in the liver and pancreas. As a result, the body will be better able to produce insulin and process sugar in the blood. Maintaining a healthy weight can help the body reverse type 2 diabetes in this way.

Natural Ways to Prevent Type 2 Diabetes

While there is still not a cure for type 2 diabetes, there are many actions you can take to help keep the condition from developing. The methods of prevention listed here can also be used to manage the condition if you have already been diagnosed with diabetes.

Increase Physical Activity

While losing weight may help you reverse type 2 diabetes, continuing your exercise plan once you have achieved a healthy weight is equally important. While you should get a minimum of 30 minutes of moderate- to high-intensity physical activity each day, doing more will be beneficial. If you engage in different activities that help you burn calories and build muscle, you’ll see better results in a faster amount of time.

Adopt a Healthier Diet

Eliminating sugar as much as possible from your diet and reducing your intake of carbs will also help you prevent the development of the disease. Since sugar and carbohydrates contribute to high blood glucose levels, this is an important step in both preventing and managing type 2 diabetes. Additionally, eating more plant-based foods will help you feel satisfied without building more fat.

Take a Supplement

Now that we know more about what vitamins and nutrients positively impact the processing of blood glucose, it’s easier to obtain those beneficial compounds. Dietary supplements like Diabetichron, are engineered to provide the nutrients our bodies need to process sugar more efficiently. Improved insulin production and glucose processing will help your cells thrive and your organs function more efficiently.

Drink More Water

There are a couple of ways that drinking more water will help prevent or manage type 2 diabetes. First, water will help you maintain a fuller feeling, so you’ll be less tempted to snack on ultra-processed foods and drink fewer sugary beverages. Second, the water will dilute your blood supply, making it easier to process glucose. This means your body will need to produce less insulin and the insulin it does produce will be used more efficiently.

Confirmed: Season of Birth Influences Mortality Risk

Jan 08 by Ewcopywriting

The time and place of one’s birth and the relationship it has with mortality rates has been a topic studied by scientists throughout the world. Several studies have found that season of birth influences mortality, while other research suggests vitamin D may provide a crucial counterbalance.

Research Suggests Season of Birth Influences Mortality

Past research has found that individuals born in November in the northern hemisphere of the planet have the lowest risk of early mortality from all causes. Additionally, it was found that people in this group are less likely to suffer from early mortality that’s related to heart disease. Other studies have corroborated these findings, showing that those born in the spring and summer months experience a heightened risk of premature mortality, particularly those born during the month of May. It has also been noted that the risks observed in the previous research shift by a six-month interval for those living in the southern hemisphere.

While there does seem to be a correlation between season of birth and mortality risk, the previous research could not find why the relationship between birth timing and mortality exists. In an attempt to discover the reason that the season of birth influences mortality, a new study was conducted recently at Harvard Medical School and Brigham and Women’s Hospital. The study examined the records for 121,700 female nurses, which were gathered as a part of the Nurses’ Health Study.

The Nurses’ Health Study was launched in the early 1970s, and examines the health conditions of registered nurses over an extended period of time. The data was gathered from 30-55-year-old registered nurses and includes a variety of factors, such as health history, smoking habits, height, weight and other demographics. The Nurses’ Health Study also includes information about each nurse’s socioeconomic status, such as education levels and whether their parents rented or owned their homes.

For the current study on season of birth and mortality risk, 116,911 subjects were used and the researchers accounted for any deaths that occurred, documenting the cause of death and the details of each subject’s birth. Conducting follow-up assessments across 38 years, they accounted for 43,248 deaths. While studying these records didn’t prove a connection between the time and place of birth and all-cause early mortality, they did establish a connection in regards to early mortality caused by cardiovascular problems.

Specifically, the researchers found that women born between the months of March and July had a higher risk of developing cardiovascular disease than those born at any other time of the year. They also found that women with December birthdays experienced the lowest risk of an early cardiovascular-related death. There was a spike in heart-related deaths in the spring and summer when compared to the fall, even after accounting for hereditary and socioeconomic factors.

Could the Month of Your Birth Also Play a Role in How Long You Live?

A previous study looked at how location and birth timing affected early mortality, defining early mortality is dying before the age of 50. In this study, they found that people born in Denmark and Austria from October through December had a reduced risk of early mortality, while those born from April to June in the same regions had a significantly higher risk of early mortality.

This study also found that the patterns of early mortality shifted by six months in the southern hemisphere. Since early mortality was related to the season and month of birth in both hemispheres, the shifting patterns seem to back up the hypothesis that external environment plays a role in determining early mortality rates. Future research will have to focus more on why this relationship exists. This knowledge may help establish a method for taking environmental cues into account in order to conceive children that will grow into healthier adults.

The Important Role Vitamin D Plays

Vitamin D is thought to play a role in infant health and the correlation that an individual’s health as a baby has to early mortality. Specifically, a prolonged vitamin deficiency can cause cardiovascular problems later in life, a significant cause of early mortality. Since most infants get their vitamin D from breastfeeding, it’s also important for new mothers to ensure they’re getting enough. Pregnant women and new mothers should get 15 micrograms of vitamin per day , while older adults over the age of 70 should get a minimum of 20 micrograms of vitamin D per day.

The best source of vitamin D is the sun, but the sun’s UV rays also raise the risk of skin cancer. One way of reducing cancer risk is to use a good-quality sun block and limit sunlight exposure to short intervals. Spending 20 minutes per day in the sun, during early morning or late afternoon hours, is ideal. Avoid midday exposure when the sun is at its peak.

You can also take a dietary supplement that contains a sufficient supply of vitamin D. In particular, it’s important for pregnant women to supplement with a prenatal vitamin that contains enough vitamin D for both the mother and her developing child. By taking a supplement on a daily basis, you can help your baby develop strong bones and muscles, a healthier immune system and a healthier nervous system.

Finally, there are a few foods that you should consider adding to your diet for their vitamin D content. Eating sufficient quantities of the following foods can help you build up vitamin D levels in your body to ensure good cardiovascular health:

fatty fish, including mackerel, salmon and tuna
beef liver
egg yolk
cheese
fortified cereals, milk and juices
mushrooms

Future research will focus on why different regions and seasonal changes may affect early mortality. Eventually, this may lead to better methods of preventative care that will help us to live longer. In the meantime, ensuring you’re getting enough vitamin D for yourself and your developing child is essential to improved health and longevity.

Discovered: The Key to Sticking to Your New Year’s Resolutions

Jan 05 by Ewcopywriting

Traditionally, the beginning of a new year is a time to reevaluate life choices and resolve to make certain changes in the year to come — in other words, make so called “New Year’s resolutions.” The problem is, statistically, most people fail to keep their New Year’s resolutions. Fortunately, there are some things you can do to stay motivated and have a better chance at beating the odds.

What are the Most Common New Year’s Resolutions?

A recent study focused on the most common resolutions people made in each state of the U.S., with the hope to get a better idea of the mindset of the average American. In the study, researchers recruited 1,450 Americans across the nation, including participants from every state and from Washington, D.C. The study was conducted in 2018 and asked participants to share their plans for making resolutions for 2019.

In examining the results, the researchers found that getting more exercise for the purpose of getting in better shape topped the list in 18 states. In 16 states, dieting for the purpose of losing weight was the most common resolution, while saving money topped the list of resolutions in nine states. In five states, the most common resolution was to adopt a healthier diet. The goals of learning a new skill, getting a new job and taking general self-care actions were at the top of the list in just one state each.

The researchers also revealed that certain resolutions seemed focused in geographical areas. For example, Southern and Northeastern states were more focused on money and savings, while Western and Midwestern states were more interested in weight loss, fitness and nutrition.

How Successful are People in Keeping Their Resolutions?

The research project also examined the success rates of keeping New Year’s resolutions for the full year. When looking at the results by state, they found that South Dakota was the best at keeping their resolutions, with 37.5 percent of the population sticking to their goals. Alaska followed closely behind with a 35.3 percent success rate. Minnesota and Maryland tied for third place with both states exhibiting a 31 percent rate of successful execution. The worst states for keeping their resolutions year round were New Mexico (4.5 percent), Tennessee (8 percent), and Indiana (8.7 percent).

The subjects were also asked about the difficulty they experienced in keeping their resolutions. Those who kept their resolutions all year said that goals of personal development, such as reading more or taking up a new hobby, were easier to keep. The study found that 32.7 percent of the participants felt that getting in shape or making dietary changes were the most difficult.

In another study, resolutions pertaining to fitness and weight loss goals were examined more closely. Spanning across six European countries, the study examined the success rates of 12,410 women in keeping their resolutions to lose weight. The research found that women who were relatively healthy and had a BMI (body mass index) of 25 or lower had a 20 percent chance of succeeding with their weight loss goals. Women who were classified as overweight or obese, registering a BMI of 30 or higher, were less successful. Only 9 percent of the participants in this group reported having some success in losing some weight in the new year.

When the overweight and obese women were questioned, approximately 75 percent said that they gave up trying to lose weight because they were discouraged by how long it took to lose pounds. A third of the women in this group blamed their own lack of self-confidence for their failure in sticking to their weight loss resolutions.

What Can You Do to Be More Successful in Keeping Your 2020 Resolutions?

In keeping any resolution, will power plays an important role. Even if you’re not someone who possesses a strong sense of self-control, forcing yourself to alter your behavior patterns is vital to your success. While you may struggle with maintaining your will power, the important thing is to start fresh after any failure or relapse of unwanted behavior. If you continue and develop a pattern, you’ll find that your will power will grow stronger over time.

Use visual stimulus to keep yourself motivated every day. If you’re taking a supplement to support your weight loss efforts, it may be helpful to leave the bottle where you will see it several times a day. You can also hang pictures of physically fit models and celebrities who inspire you. Send yourself motivational texts and leave other visual cues that will keep you dedicated to keeping your resolution.

Reinforcement therapy can also be used to help you stick to your weight loss goals, or to any resolution. When you adhere to a desirable behavior, find a way of rewarding yourself. Alternatively, failing to stick to your modified lifestyle should be punished in some way. A system of rewards and punishments will help you adhere to behaviors that will help you reach your goals, while also helping you to cease destructive behaviors.

You should also make a conscious decision to avoid triggers that will cause you to break your resolutions. If your resolution is to eat healthy, don’t buy sugary or high-fat foods. You may tell yourself you’re buying them for your kids, or for guests, but you will end up eating them if they’re in the home. If your goal is to exercise more, set aside a specific time for your workouts. During this time, be sure the television is off and don’t sit at the computer, because these behaviors will make it easier for you to lose motivation. Remind yourself that you can watch a little TV, or jump on social media, after you complete your workout.

You may find more ways to stay motivated, or you might discover that using several of these strategies together is a better method. While it won’t be easy to stick to your resolution, it’s not impossible. As long as you’re dedicated to reaching your goals, you can find effective ways of helping you stick to your resolutions.