Additional notes

Resolution - establishing a habit

Two broad categories

• 1. Binary - e.g. Stop smoking
• 2. Incremental / decremental - eating less food.

Before committing to a resolution it's good to think through the pros and cons and grade them A to C (A – major consideration, C – minor consideration)

For example adopting a morning exercise routine the pros and cons might be: Pros: (i) Helps you wake up more and feel more alert and ready for work - A (ii) Keeps your waistline in check and saves on the cost of new jeans. - B Cons: (i) Less time in bed - B, sleep is more important. Thus move to an early evening activity.

For the above example the pros outweigh the cons and thus there should not be a problem resolving to adopt an exercise routine. For the non binary resolution it is more important to establish the habit. Once the habit has been established then you may build on it. So for this example you can start by just limiting yourself to 2 minutes of exercise a day, e.g. 15 sit ups and 10 press ups. After a few weeks of this fairly easy routine the habit should be firmly established (similar brushing your teeth every morning and evening) and you can start to up your exercise routine bit by bit to your desired level.

Starting an exercise routine is in essence a binary activity. Merely starting - however little - is good - establish the habit.

Other aids to help keep your resolutions. (a) Tell others about it, the more the better - if it is just between you and yourself then you are more likely to fail. If it is a more personal resolution, then just tell some close friends or write it down on a sheet of paper and review progress at the end of each week / month. (b) Look at ways of freeing up time – e.g. watching less TV / browsing the net (this in turn could be a resolution) so that you’ve more time for your new resolutions.

One reason why we often fail: Too many resolutions can overwhelm you - resulting in your thinking no way can I achieve this today with my current time constraints; I'll postpone until tomorrow and pretty soon your exercise routine becomes less frequent before you end up dropping it altogether. So be realistic.

Don't feel too guilty about scrapping a resolution. After a few weeks you may review it and all considered you realise that you underrated the cons and overrated the pros. You could end up finding that a particular new lifestyle resolution does not actually make you that content and that you end up feeling fairly miserable. It’s not worth putting yourself through all that – junk it.

Benefits of taking multivitamins

Multivitamins are dietary supplements that contain a combination of various vitamins and minerals. While they can be beneficial for some people, it's important to note that their effectiveness can vary depending on an individual's specific dietary and health needs. Here are some potential benefits of taking multivitamins:

• Nutrient supplementation: Multivitamins can help fill nutritional gaps in your diet, ensuring that you get a broad spectrum of essential vitamins and minerals, especially if your diet is lacking in certain nutrients.
• Overall health: Adequate intake of vitamins and minerals is essential for maintaining overall health. Multivitamins can support various bodily functions, including immune system function, energy metabolism, and bone health.
• Convenience: Multivitamins offer a convenient way to get a variety of nutrients in a single pill, which can be especially helpful for individuals with busy lifestyles or those who have difficulty consuming a balanced diet.
• Reduced risk of deficiencies: Taking multivitamins can help reduce the risk of specific nutrient deficiencies, such as vitamin D deficiency in people who have limited sun exposure or vitamin B12 deficiency in vegetarians and vegans.
• Support for specific populations: Multivitamins formulated for specific populations, such as pregnant women, children, or older adults, can provide tailored nutrient support during different life stages.
• Improved immune function: Some multivitamins contain vitamins and minerals known to support immune function, such as vitamin C, vitamin D, and zinc, which may help reduce the risk of infections or the severity of illnesses.
• Eye health: Certain antioxidants like vitamins A, C, and E, as well as minerals like zinc, are beneficial for eye health and may help reduce the risk of age-related eye conditions.
• Antioxidant protection: Multivitamins often contain antioxidants that can help protect cells from oxidative damage, potentially reducing the risk of chronic diseases.
• Mood and cognitive support: Some vitamins and minerals, such as B vitamins and magnesium, play a role in mood regulation and cognitive function. Multivitamins may help support mental well-being.
• Reduced risk of birth defects: Folic acid, a B vitamin commonly found in multivitamins, is crucial for preventing neural tube defects in unborn babies when taken by pregnant women.

It's important to note that while multivitamins can be beneficial in certain situations, they are not a replacement for a healthy and balanced diet. Ideally, most of your nutrients should come from whole foods. Additionally, it's important to consult with a healthcare professional before starting any new supplement regimen, as individual needs can vary, and excessive intake of certain vitamins and minerals can have adverse effects.

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