Reduce stress, stop smoking, exercise more: How to make a successful start to 2020
Experts from the University Medical Center Freiburg give tips on how to put important resolutions into practice
Health issues are traditionally well represented among Germans' New Year's resolutions. Less stress, more exercise and finally giving up smoking are among the most common wishes. A few simple tips and suggestions can help you achieve them. "Set yourself small, concrete goals. This will make it much easier to achieve them," says Prof. Dr. Claas Lahmann, Medical Director of the Department of Psychosomatic Medicine and Psychotherapy at the Freiburg University Medical Center. "It is important that you are serious about your resolutions and know why you want to change."
Reducing stress - more important than ever
Less stress: 64% of people in Germany are making this their resolution for the coming year - more than ever before. This was the result of a recently published survey by DAK Krankenkasse. "When stress becomes chronic, it's unhealthy for our bodies," says psychosomatic medicine expert Claas Lahmann. Signs of a chronic stress reaction can include back, head and neck pain, gastrointestinal problems and sleep disorders. There are various ways to combat stress: "Sufficient sleep, a healthy diet and regular exercise go a long way," says Lahmann. Relaxation methods such as progressive muscle relaxation, yoga or meditation are also very effective. "These exercises help you to engage with situations without judging them. This prevents stress from arising in the first place," says Lahmann. Social contacts and joint activities can provide support. If the stress is chronically stressful, it can be helpful to seek professional support. "Psychotherapy can help many patients to overcome their state of exhaustion and combat stress," says Lahmann.
Quitting smoking - preferably with professional help
People who want to give up smoking usually know the reasons very well: quitting smoking significantly reduces the risk of cancer, respiratory and cardiovascular diseases. According to DAK, one in nine people plan to quit smoking in 2020. And yet for many smokers, giving up cigarettes permanently is a difficult process that usually requires several attempts. "Without help, the risk of heavy smokers relapsing is 97 percent," warns oncologist Dr. Jens Leifert, head of the START study at the Tumor Center Freiburg - CCCF at the Freiburg University Medical Center. In the large-scale study, he and his team are currently investigating whether smokers benefit more from a nine-day inpatient smoking cessation program or a six-week outpatient therapy. Test subjects are still being sought throughout Germany for the study. "Both inpatient and outpatient smoking cessation are very effective," says Leifert, who has been successfully weaning smokers off for many years.
E-cigarettes can also be helpful, says oncologist Leifert. "However, due to the possible risk of lung damage and recently reported deaths, we do not generally recommend the use of e-cigarettes," Leifert continues. Professional advice can provide information about this and also significantly increase the success rate of quitting smoking. The expert also warns of another problem: "E-cigarettes contain substances whose health risk is not yet sufficiently known. Current studies show initial indications of long-term damage such as asthma or chronic bronchitis."
More exercise is urgently needed
Exercise not only helps to combat stress and quit smoking, but is also a key to better health overall. According to the DAK, more than one in two Germans (56%) plan to exercise more in the future. However, just four out of ten people in Germany get enough exercise. "This is a new sad low in a trend that has been going on for years," says Prof. Dr. Peter Deibert, Medical Director of the Institute for Exercise and Occupational Medicine at the University Medical Center Freiburg. Lack of exercise increases the risk of cardiovascular disease, type 2 diabetes, dementia and some cancers. "The positive effect of sport and exercise is undisputed and almost everyone has it in their own hands to get enough exercise," says Deibert. The World Health Organization (WHO) recommends exercising for at least 75 minutes a week so that you work up a sweat, or at least 150 minutes a week of light, moderate exercise. "It's important not to overexert yourself at the beginning and to build up slowly," says the exercise physician. Untrained people over the age of 40 who want to take up sport again should have a check-up with their GP beforehand.
Contact:
Prof. Dr. Claas Lahmann
Medical Director
Department of Psychosomatic Medicine and Psychotherapy
Freiburg University Medical Center
Phone: 0761 270-68050
claas.lahmann@uniklinik-freiburg.de
Dr. Jens Leifert
Project Management START Study
Tumor Center Freiburg - CCCF
University Medical Center Freiburg
Phone: 0761 270-36070
cpmt@uniklinik-freiburg.de
Prof. Dr. Peter Deibert
Medical Director
Institute for Exercise and Occupational Medicine
University Medical Center Freiburg
Phone: 0761 270-74530
peter.deibert@uniklinik-freiburg.de
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