360° Health

Did you keep your new year's resolutions? Don't be ashamed if the answer is no. Surveys show only about 17% of people actually follow through on their self-made promises, most of which involve losing weight, quitting smoking, or other healthy changes. Drastic alterations to your routine rarely stick, but subtle lifestyle modifications are more seamless and enduring. Here's how to infuse more health into your schedule -- at home, at work, and at play.

Breathing Easy at Home

Your home is -- or should be--where you recover from today and prep for tomorrow. To maximize the calming experience of being in your own space, John Kennedy, a cardiologist and coauthor of The 15 Minute Heart Cure: The Natural Way to Release Stress and Heal Your Heart in Just Minutes a Day, recommends a little ritual for the ride home that's applicable to SUVs, carpools, or subways.

"Getting home from a difficult commute is one of the times we're all on edge," Kennedy says. "You can easily walk in the door and get into an argument with your spouse or partner. Before you get home, take seven deep breaths through your nose and out of your mouth, and imagine coming home to a really calm place."

Once home, avoid the urge to collapse on the couch. Make something simple and healthy to eat (the George Foreman grill and a vegetable steamer are good investments) and "try to have as many colors on your plate as possible--the more colors, the more antioxidants," he says. After the plates are in the sink, go for a walk.

"The best way to get a good's night sleep is to exercise," Kennedy says. Even if you skipped the gym, a half-mile stroll can help tucker your body out for when the lights dim. Without those seven to eight hours of sleep, you'll be more susceptible to maladies that range from obesity to stroke, according to Michael J. Breus on WebMD. Kennedy suggests going to bed at the same time every night and cutting off caffeine at lunch. "Make sleep important," he says.

Waking up rested and clear-headed is easier when you're not breathing in detritus for one-third of your life. The importance of spring cleaning shouldn't be underestimated -- allergies are exacerbated by dust, the amount of which doubled in the 20th century, according to a recent scientific paper in the Atmospheric Chemistry and Physics journal. Pet hair also complicates breathing. (A 2007 Community Marketing Inc. survey revealed that 61% percent of gay men and 83% of lesbians own a furry creature.) If you're too busy to dust, scrub, and vacuum on a regular basis, splurge for a maid service, or if you're pinching pennies, buy a Swiffer -- it's a gay pet-lover's best friend.

Staying Zen at Work

The economy just can't seem to right itself, making the rat race even more tense than usual. But hyperventilating into a paper bag isn't the only way to manage stress, says fitness and wellness coach Cassandra Corum.

"My best recommendation is to just get up and walk," she says. "A lot of people don't have access to a gym or exercise equipment, but it doesn't take much invention to find ways to move your body. Just walk around your building or take a walk on the street."

For those times you can't tear yourself from your desk, there are quick methods to burn off lunch, keep your anxiety at bay, and reduce sitting-related stiffness. The Mayo Clinic recommends simple stretches that can be squeezed in between meetings and conference calls (e.g., bring one of your knees toward your chest, use your hands to grab the back the back of your thigh, and gently pull it toward you, hold for 30 seconds, and repeat with the other leg).

Stress often leads to mindless snacking, especially when vending machines are nearby. Corum, who graduated from Le Cordon Bleu College of Culinary Arts, says workplace cuisine need not be complicated, and the urge to gnaw on something needn't be ignored.

"Stick with carrot sticks, celery sticks, dry roasted nuts, and almonds," she says.
Swapping coffee for water is a good switch, but beware of diet soda too. A recent study found that drinkers of carbonated diet beverages have higher rates of stroke and heart attack than those who drink no soda at all.

Worse than Coke Zero or Cool Ranch Doritos is going outside every hour to puff on a cancer stick. Not only are you risking your life, but an increasing number of employers are refusing to hire smokers. And according to the National LGBT Tobacco Control Network, gay people are 50%-200% more likely to be addicted to smoking than members of the general public. Visit LGBTTobacco.org to find quitting resources.

When striving for a smoke-free life, Corum says, "it's best to come up with a plan rather than quitting cold turkey. Set yourself up for long term success, rather than jumping right in blind." And once you've managed to knock the monkey off your back, keep yourself busy. "Addiction often likes to show its ugly head when we are bored," she says. "Keep yourself occupied with healthy activities."

And don't forget to hydrate. Corum suggests taking water wherever you go. "Get yourself a safe, portable water bottle and have it near you all day. It will remind you to drink, and it's more cost-effective than buying bottled water at the store."

Keeping Clear-Headed at Play

When we fantasize about escaping the office, visions of beach lounging with drink in hand often dance in our heads. Passive relaxation and imbibing have their place, but so does the kind of unwinding that gets the blood flowing and mind working, according to Stephen Boswell, the CEO of Boston's LGBT-focused Fenway Health Center. Gay culture especially has long gravitated toward bars as gathering places, meaning alcohol, cigarettes, and greasy food are too often close at hand. A quick Google search though can introduce you to healthier after-hours activities.

One group of neighbors in Boston's Jamaica Plain section, Boswell says, has been getting together for a decade to ski and play baseball. "The impetus for the group was socializing in a different context than a bar," he says. "Most cities have gay sports teams that are often free or low-cost. Getting involved in events like the Gay Games or charity bike rides and marathons are not only terrific ways to get fit, they're also great ways to make friends -- which is just as important for your well-being," Boswell says.

"There's a very rich and diverse literature on social support networks and their importance in maintaining health," he adds. "For many years in the gay community we've manufactured our own families, which is one of the most elemental and important kinds of human social support systems."

Having a good circle of friends is elemental to keeping us content, at ease, and trim. Recent studies have shown that people live longer and keep their weight down -- Boswell says the average person starts to gain a pound a year after age 40 -- when they have a healthy social network. And he doesn't mean Facebook. Also, Harvard researchers recently found that friends help keep our minds sharp as we enter our sunset years.

Carving out quiet alone time is also critical to maintaining balance, Boswell says. If you're not into meditation, simply reading or walking around an art museum can clear your mind and alleviate stress. For a well-rounded mind, "it's important to have a diversity of experiences," he says.